Most fatiguing compound lifts

[RapidFail]

Out of the following compound lifts, which do you find the most fatiguing? You can answer this based on set-to-set fatigue, time to recover (set to set and workout to workout) or any combination of these.

Back Squat
Bench Press
Barbell Row
Deadlift
Chin Up/Pull Up
OHP

For me it's:

1. Back Squat
2. Deadlift
3. Chin Up
4. OHP
5. Row
6. Bench Press

I know most people tend to find deadlifts the most fatiguing, but I've always found squats to be far worse. My deadlift is nearly 50% heavier than my squat too. I've found I get more of a sweat up deadlifting, but squats have me more out of breath, nauseated and light headed when I go close to failure, more DOMS too, particularly in the quads.

[ECGordyn]

Deadlift
Squat
Barbell row
OHP?
Bench
Chins

OHP has a ? because this year I haven't trained it seriously, but in the past a few monster sets of OHP always required the most freshness and always drained me the most.

Edit: Maybe including stats would add useful context? Best lifts:
DL 195 x 1 (June 2020)
Squat 180 x 1 (Sept 2020)
Row 115 x 5 (July 2019) ; 107 x 10 (May 2019)
OHP 77 x 6 (Oct 2018) ; 68 x 10 (Oct 2018)
Bench 135 x 1 (Sept 2020)

[Ironface]

^I hope those are KGs 😂

And yeah, same for me. DL, squat, row, OHP, bench, pull/chins

[ECGordyn]

^I hope those are KGs ������

And yeah, same for me. DL, squat, row, OHP, bench, pull/chins

Grams bruh. Am I weak?

[RapidFail]

Interesting that everyone has pulls/chins as the least fatiguing so far. For me they're #3 after squats and Deadlifts, but I treat them as a major compound lift (weighted and done in the same rep ranges) and I can strict chin up much more than I can squat. In terms of total muscle mass used, chins should be ahead of bench and maybe OHP too, I would have thought.

In terms of rest times between sets I find I need:

Squat - 3 mins
Deadlift - 3 mins
Chin Ups - 3 mins
Bench - 2 mins 30
OHP - 2 mins 30
Row - 2 mins (but I tend to do these for higher reps, would probably be longer if I did them heavier)

[Ironface]

In terms of total muscle mass used, chins should be ahead of bench and maybe OHP too, I would have thought.

I’d proooobably disagree with this based on the fact that chins leave out alot of the muscles in the back that rows hit. Chins are mostly lats, teres and biceps. You get a bit of abs, tricep long head, upper chest. But they certainly shouldn’t be used as a primary exercise for those other muscles.

Do a row and you’re hitting rear delts, traps, rhomboids, a bit of erector, a bit of hamstring - as well as the primary workhorse muscles in chins, although to a slightly lesser degree.

[RapidFail]

I’d proooobably disagree with this based on the fact that chins leave out alot of the muscles in the back that rows hit. Chins are mostly lats, teres and biceps. You get a bit of abs, tricep long head, upper chest. But they certainly shouldn’t be used as a primary exercise for those other muscles.

Do a row and you’re hitting rear delts, traps, rhomboids, a bit of erector, a bit of hamstring - as well as the primary workhorse muscles in chins, although to a slightly lesser degree.

Nothing to disagree with there, which is why I said bench and OHP, not rows. I row plenty, just prefer it with higher reps.

[Ironface]

Nothing to disagree with there, which is why I said bench and OHP, not rows. I row plenty, just prefer it with higher reps.

Sorry; I misinterpreted your post. Lol

Personally I never row over 5 reps because my form goes to hell. But that’s just me

[NomadNA]

Pull ups make pull ups harder pretty fast for me. But its very easy to do any BB movement after pull ups.

Bent over rows burn out my erectors pretty quick.

[Xpiro]

After I finish a set of deads and release the bar, I kind of do a half-collapse over it as though I were bowing in respect. Doesn’t happen with anything else, so I’d have to say deadlifts.

After that, weighted push ups with handles. I haven’t flat BB benched since like March, but it doesn’t even compare.

[BeginnerGainz]

After I finish a set of deads and release the bar, I kind of do a half-collapse over it as though I were bowing in respect. Doesn’t happen with anything else, so I’d have to say deadlifts.

After that, weighted push ups with handles. I haven’t flat BB benched since like March, but it doesn’t even compare.

If you can find a way to add resistance to the push-up whole retaining scapula movement and not making your lower back sag, that would be the GOAT upper body push exercise.

[Xpiro]

If you can find a way to add resistance to the push-up whole retaining scapula movement and not making your lower back sag, that would be the GOAT upper body push exercise.

Already doing it, yeah. The backpack I use is adjusted just so, and I have free range of my scapula and focus very intently on keeping myself neutral. I’ve gotten more out of it than I ever have from the bench, with bonus oblique gains.

[MyEgoProblem]

If you can find a way to add resistance to the push-up whole retaining scapula movement and not making your lower back sag, that would be the GOAT upper body push exercise.

At a defecit with handles I'd certainly agree it would be S tier If you can get around the loading issues. I like band over back.

Its very much on par with dips.

[GeneralSerpant]

I try to do high-volume and I really make an effort to acclimate to any exercise for normalized use.

That being said I haven't really gotten too familiar with lunges.

[asrl78]

Deadlilft first, squat second, bench press third. Rows, OHP and chin-ups aren't very fatiguing for me because I can't lift enough weight (I have to do chin-ups with a band). A set of 6-8 reps of deadlifts nearly wipes me out, and I take 3-4 minutes rest between sets, and I'm only lifting 100 kg.

[ezra76]

Deadlift for sure but I pretty much always go to a 1rep max.

Bench used to be tough but has gotten a lot better. I can go 5x5 and usually get my last 5.

Squats same as bench. I can usually get all 5sets.

[Daniel1836]

Ever try high volume squats? I walk around fatigued all day after that.

[sooby]

I’d proooobably disagree with this based on the fact that chins leave out alot of the muscles in the back that rows hit. Chins are mostly lats, teres and biceps. You get a bit of abs, tricep long head, upper chest. But they certainly shouldn’t be used as a primary exercise for those other muscles.

Do a row and you’re hitting rear delts, traps, rhomboids, a bit of erector, a bit of hamstring - as well as the primary workhorse muscles in chins, although to a slightly lesser degree.

funny enough a deadlift hits all those muscles you just mentioned except maybe rear delts, and probably better. rows will likely add fatigue to your squat and deadlift.


but for me in order

squat
deadlift
bench/row
ohp
chins/pullups

[dbs25]

1. Any working set of squats exceeding 5 reps; Probably hardest cardio I'll do that week
5. Pull ups; Part of daily warm-up.

If I can add one, Clean/Power Clean for multiple reps I find to be infinitely more taxing both during and after if I'm not resetting every rep.

[Ironface]

funny enough a deadlift hits all those muscles you just mentioned except maybe rear delts, and probably better. rows will likely add fatigue to your squat and deadlift.


but for me in order

squat
deadlift
bench/row
ohp
chins/pullups

Don’t worry; I definitely encourage deadlifts.

Rows are still important IMO, and that’s barbell bent over rows. That’s where you’re going to build the most upper back, forearm and bicep mass. Inb4 rows don’t build arms. You really don’t think pulling 250lbs of iron from the floor to your sternum is going to build
your arms?

[sooby]

Don’t worry; I definitely encourage deadlifts.

Rows are still important IMO, and that’s barbell bent over rows. That’s where you’re going to build the most upper back, forearm and bicep mass. Inb4 rows don’t build arms. You really don’t think pulling 250lbs of iron from the floor to your sternum is going to build
your arms?

Horizontal rowing has always kind of been an "ehhhh" to me.

Mainly because I care more about squats and deadlifts from a powerlifting standpoint and horizontal rowing (especially barbell rows) just adds more fatigue to that and doesn't really have a place at least for me. I think you could probably still get 90% of the benefits doing deadlifts and pullups. I do cable rows from time to time though.

I think as well, specifically the barbell row is probably the most butchered exercise of all time. most people do it closer to some sort of inclined shrug and have zero range of motion doing it. Which is why I also prefer doing dumbbell rows as well because it basically doubles the range of motion you get. Not saying it's necessarily a bad exercise tho.

this looks pretty good but requires a setup tho

[Ironface]

Horizontal rowing has always kind of been an "ehhhh" to me.

Mainly because I care more about squats and deadlifts from a powerlifting standpoint and horizontal rowing (especially barbell rows) just adds more fatigue to that and doesn't really have a place at least for me. I think you could probably still get 90% of the benefits doing deadlifts and pullups. I do cable rows from time to time though.

I think as well, specifically the barbell row is probably the most butchered exercise of all time. most people do it closer to some sort of inclined shrug and have zero range of motion doing it. Which is why I also prefer doing dumbbell rows as well because it basically doubles the range of motion you get. Not saying it's necessarily a bad exercise tho.

this looks pretty good but requires a setup tho

alec enkiri video

Lower back fatigue is definitely the biggest issue with barbell rows. I don’t know what your routine looks like, but mine currently looks like an upper/lower/off, which helps alleviate this somewhat. You’re getting some back fatigue on the upper day, more on the lower day, and then you have a full day of rest before easing into the next upper day.

If we’re talking strictly powerlifting, barbell rows are probably a bit overrated. The volume of heavy squatting/DLing done by PLers makes it hard to program barbell rows without running into fatigue issues re: lower back. It also contributes somewhat to hamstring fatigue.

I’ve said before that once the weights get heavy it might be wise to cut back on barbell row volume and start adding in volume with lower back-friendly alternatives, like cable rows. I don’t like doing this because I know it’s an inferior exercise for development, but I sometimes do it just to give my lower back a break.

As for pull-ups and deadlifts. The biggest problem is going to be lack of rear delts. Important for everyone, but especially powerlifters with the amount of benching they do. Rear delts are practically impossible to overdevelop, and too easy to underdevelop. People not doing tons of rowing should atleast be doing face pulls or reverse flys. Pull-ups and deadlifts aren’t going to cut the mustard here.

Deadlifts will get alot of the “inner” back muscles that pull-ups miss. So you’re correct in that regard.

I still like barbell rows for arm development though. Even though pull-ups are supposedly better for arms, my guns simply look better when I’ve been rowing heavy and I get a pump from hell. Atleast 80% of my bicep/forearm work comes from heavy pendlay rows and heavy cheat barbell curls. Oh yeah - I always barbell row pendlay style. Just seems to work better for me.

Edit: forgot to address video. Arguably, what he’s doing in the video (weighted inverted rows) could be better than barbell rows. Closed chain and removes lower back fatigue. Won’t build your deadlift as much, since it takes out the posterior chain, but that can be remedied by deadlifting more which the reduced lower back fatigue would allow you to get away with. The biggest problem with this is, like you said, the setup.

[Markype]

Out of the following compound lifts, which do you find the most fatiguing? You can answer this based on set-to-set fatigue, time to recover (set to set and workout to workout) or any combination of these.

Back Squat
Bench Press
Barbell Row
Deadlift
Chin Up/Pull Up
OHP

For me it's:

1. Back Squat
2. Deadlift
3. Chin Up
4. OHP
5. Row
6. Bench Press

I know most people tend to find deadlifts the most fatiguing, but I've always found squats to be far worse. My deadlift is nearly 50% heavier than my squat too. I've found I get more of a sweat up deadlifting, but squats have me more out of breath, nauseated and light headed when I go close to failure, more DOMS too, particularly in the quads.

Deadlift and Back Squat are both hard for me
Chin Up/Pull Up
Bench Press

[asrl78]

Lower back fatigue is definitely the biggest issue with barbell rows.

Not for me, my problem is my arms fatigue well before my back does. Same when trying to do (assisted) chin-ups.

[Ironface]

Not for me, my problem is my arms fatigue well before my back does. Same when trying to do (assisted) chin-ups.

I meant in the context of recovery; not intra-set fatigue.

[BeginnerGainz]

I think as well, specifically the barbell row is probably the most butchered exercise of all time. most people do it closer to some sort of inclined shrug and have zero range of motion doing it. Which is why I also prefer doing dumbbell rows as well because it basically doubles the range of motion you get. Not saying it's necessarily a bad exercise tho.

this looks pretty good but requires a setup tho

Sooooooooooooooo much fukking this

Barbell rows of any kind might be the most overrated of all the barbell lifts

Seated cable rows, chest supported rows, inverted rows have built up my back in ways dangling 300 lbs from a bent position ever did

[jamalfudge]

High rep deads and hip thrusts do me in.

[Ironface]

Sooooooooooooooo much fukking this

Barbell rows of any kind might be the most overrated of all the barbell lifts

Seated cable rows, chest supported rows, inverted rows have built up my back in ways dangling 300 lbs from a bent position ever did

To each their own. For me, the trifecta for an insane back has been:

- Heavy ass deadlifts
- Heavy ass barbell rows
- Heavy ass weighted pull-ups

Also don’t forget that things like squats and OHP contribute to back development.

[MyEgoProblem]

If I start grinding set of squats... I'll have severe adductor doms for 3 days.

If i fail a legit max dead by rounding I'll have umbar doms for 3 days.

If neither of those occur, then it's a wash for me. Neither are gonna be harder to recover from. Everything else is at least one grade lower that s&d.

----

As for bb rows... Great back builder, Great deadlift supp Lift! Easier to recover isometrics for your pc and core. Can be a great bench supp too if you take a more appropriate grip. Never really fatigued me much.

Most people barbell row like weapons or cowards xD
and get nothing in their upper back. I'm at the point where I can do clean sets of 3pps pendlay and **** knows about bors, 4pps+ for sets (and I don't do the vertical torso crap) I'm sick of them..

They put more OVERALL back mass on me than any other row or very pull (includes Errectors, all the meat from ass to neck, hell even ass and hanmies too) but I've found other rows target certainly areas specifically much more and ignore other parts entirely, but need to do multiple things to cover what one lift can do.

My fave combo atm is high tension high band rows and inv rows with my football bar and rdls.

Trade off. Sledge hammer vs claw hammer.. But bb row, not excessively fatiguing unless you're loose and banana backing

[TheShadowMan]

Clean & press. Those things beat me within an inch of my life. Feels like I just took on like 6 armies underleveled in a Fire Emblem game after a set of them, even when I used a light weight. Very draining lift.