deadlifts and squats: all you need?

[physioman]

hello

I read online in many locations that compound exercises and specificaly deadlifts and squats are praised as the most important exercises

1) they are said to release analobic effect hormones... what is the scientific backup for this really?

2) also, how can one actually build a massive chest and arms with squats and deadlifts? since they seem to train primarily legs...

3) they also claim that these exercises help you gain muscle faster... any scientific reference?

thanks

[Squinky]

You don't have to do anything. Squats and deadlifts are good exercises for training multiple muscle groups, but you can train the same muscle groups with many other exercises as well. For example, some powerlifters don't do deadlifts at all basicly because there are many good exercises that don't fatique you as much. But back squat and deadlift are awesome exercises to measure your progress. But you still don't need to do them.

[Beachman]

1) Don't worry about teh hyooogh test release.

2) You can't.

3) Try searching the interwebz.

[4_Down]

If I had to choose between 2 excersizes, it would be the squat and deadlift. Actually it would be a Clean and Jerk and a snatch. But if you couldn't choose those it would be squats and deads.

With squats, you build legs and also core strength. With Deads you work legs, lower back, lats, upper back, arms, traps it is an awesome excersize. You will put on the most mass using these excersizes as they recruit alot of muscles to do the movement, more muscle use = more muscle tear. If you are repairing more muscle, you can only get bigger!

If you can do 5 excersizes I would suggest the following.

Squat
Deadlift
Bench Press
Military Press
A Row of some sort (BB Row, DB Row, T-Bar Row)

As I have said, it would be a great idea to add Power Cleans and Snatches. These take a lot of learning though.

[Beachman]

Originally Posted by 4_Down

If I had to choose between 2 excersizes, it would be the squat and deadlift. Actually it would be a Clean and Jerk and a snatch. But if you couldn't choose those it would be squats and deads.

With squats, you build legs and also core strength. With Deads you work legs, lower back, lats, upper back, arms, traps it is an awesome excersize. You will put on the most mass using these excersizes as they recruit alot of muscles to do the movement, more muscle use = more muscle tear. If you are repairing more muscle, you can only get bigger!

If you can do 5 excersizes I would suggest the following.

Squat
Deadlift
Bench Press
Military Press
A Row of some sort (BB Row, DB Row, T-Bar Row)

As I have said, it would be a great idea to add Power Cleans and Snatches. These take a lot of learning though.

All that and you didn't answer one of OPs questions. Fail.

[4_Down]

What should I have given half arsed answers like yourself? It looks like it was written by a 14 year old!

I can't answer them so I gave the information that I had. I don't have scientific back up like he asked. Though I am sure it is out there.

You are 36 and you say fail? I thought that was reserved for 14 year olds.

I gave him a list of excersizes which should do all he wants.

[Karaim]

Originally Posted by Beachman

1) Don't worry about teh hyooogh test release.

2) You can't.

3) Try searching the interwebz.

This!

Question 2 is the best