I just started working incline dumbbell curls into my routine. LOVE LOVE LOVE them.
What are some lifts that we should all work into our routines?
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11-22-2013, 01:05 PM #1
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11-22-2013, 01:07 PM #2
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11-22-2013, 01:16 PM #3
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11-22-2013, 01:52 PM #4
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11-22-2013, 01:55 PM #5
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11-22-2013, 02:25 PM #6
By regular gym goers? Deadlift.
By the rest of us.. Pull Ups.Maximum Lifts
Squat = 154lbs 5RM (ATG) | Goal = 176lbs 5RM
Deadlift = 253lbs 3RM / 275lb 1RM | Goal = 2x BW 5RM (On Hold whilst doing AllPro)
Bench Press = 110lbs 5RM | Goal = 1x BW 5RM
"I am the master of my fate: I am the captain of my soul." Invictus, William Ernest Henley.
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11-22-2013, 02:34 PM #7
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11-22-2013, 02:39 PM #8
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11-22-2013, 02:39 PM #9
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11-22-2013, 02:42 PM #10
I love Face Pulls! Great for my shoulder health as well.
YTW's.
I agree that by regular gym goers that aren't that serious and more on the recreational side, the Deadlift does not get any love.* do you even chef crew *
* steals steaks and chicken breasts at work to fit macros crew*
* deadlift crates of vegetables everyday crew *
November 2013: 300/180/377
Goal before 2014 birth day(May): 350/235/415
Log: http://forum.bodybuilding.com/showthread.php?t=158464973&p=1167875443
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11-22-2013, 03:09 PM #11
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11-22-2013, 03:10 PM #12
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11-22-2013, 04:13 PM #13
Barbell split squats
Neutral grip chins
Tbar rows
Farmer's walks
Oh, and do your calf raises with a dip belt next time. You can use heavier weights than with dumbbells because you don't have to worry about your grip. I find this to be the best way to work the gastro without some kind of machine, be it a leg press or a smith machine.
Then there are some exercises I don't really feel like are great muscle builders but can prevent nagging injuries. These exercises I use super high reps on, like 4-6x20-25
Facepulls both ways (thumbs down/palms out works rotator cuffs/rear delts/teres/lats more and thumbs up/palms in focuses more on the entirety of the traps)
Hip thrusters
Soleus extensions (my gym has a lever for it, you can always use a band or hold a dumbbell with both feet at once)-Voted Gary Johnson in 2012 and Doing it Again 2016-
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11-22-2013, 04:16 PM #14
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11-22-2013, 06:48 PM #15
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11-22-2013, 06:53 PM #16
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11-22-2013, 07:24 PM #17
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11-22-2013, 08:20 PM #18
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Pull ups (grip not important), and dips seem to get left out of many routines. I wouldn't call either underrated though.
Kettlebell/dumbbell swings would get my vote for being highly underrated. Call it heresy, around here anyway.*You cant win the game if you're too scared to play*
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11-22-2013, 09:57 PM #19
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11-23-2013, 01:47 AM #20
Goodmorning, touching the pins of the rack to hit parallel every rep.
Pendlay row, every rep from dead stop on the floor.
Trap bar deficit dead, standing on 2 x 9s or bumper plate.
Box squat.
High bar squat.
Bottom up squat from the pins.
Power clean.
Power snatch.
Push press.
Concentration curls.
One hand lat pulldowns.
Face pulls. Do more for my trashed shoulders than all the external rotations I did for years with Granny's dumbbells.
Charles Atlas neck work against the resistance of both hands.
Wall bridge for neck.
Hise shrug.
Trap bar shrug.
Trap bar upright row.
Grip machine.
Wrist curl & reverse wrist curl.
Lever bar.
Ring chins.
Dips.
Bench dips.
Glute ham bridge.
Hanging leg raise.
Ab pulldown.
Knife and fork curls.
Obviously you rotate through stuff like the assistance work, keeping days for a big movement like squat, push, pull etc at the heart of your program.Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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11-23-2013, 02:32 AM #21
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11-23-2013, 03:16 AM #22
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11-23-2013, 03:23 AM #23
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11-23-2013, 03:27 AM #24
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11-23-2013, 03:51 AM #25
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11-23-2013, 10:09 AM #26
Dumbbell hyperextensions with the pad set very low. Great hamstring movement to stretch out the tissue and build thickness. The burn and pump in the hamstrings from this movement is far beyond anything I get from any of the machine leg curl variations. Works well with heavy weights and sets of 8-12 repetitions
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11-23-2013, 10:11 AM #27
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11-23-2013, 10:16 AM #28
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11-23-2013, 10:18 AM #29
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11-23-2013, 10:18 AM #30
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