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.
|
Thread: Most fatiguing compound lifts
-
11-20-2020, 06:18 PM #1
Most fatiguing compound lifts
https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
-
11-20-2020, 06:29 PM #2
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)Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
-
11-20-2020, 06:42 PM #3
^I hope those are KGs 😂
And yeah, same for me. DL, squat, row, OHP, bench, pull/chins*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
-
11-20-2020, 06:55 PM #4
-
-
11-20-2020, 06:57 PM #5
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)Last edited by RapidFail; 11-20-2020 at 07:04 PM.
https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
-
11-20-2020, 07:11 PM #6
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.*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
-
11-20-2020, 07:48 PM #7
-
11-20-2020, 07:53 PM #8
-
-
11-20-2020, 08:18 PM #9
-
11-21-2020, 07:44 PM #10
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.Last edited by Xpiro; 11-21-2020 at 07:50 PM.
-
11-21-2020, 10:02 PM #11
-
11-21-2020, 10:05 PM #12
-
-
11-22-2020, 07:05 AM #13
-
11-22-2020, 09:12 AM #14
-
11-23-2020, 12:49 PM #15
-
11-23-2020, 01:43 PM #16
-
-
11-26-2020, 12:23 PM #17
-
11-26-2020, 12:34 PM #18
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,528
- Rep Power: 219150
-
11-26-2020, 08:38 PM #19
-
11-27-2020, 12:47 AM #20
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?*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
-
-
11-27-2020, 08:40 AM #21
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,528
- Rep Power: 219150
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
positivity brah crew
dont take my posts too srs crew srs
JFL @ everything crew
lol @ tradies srs crew
BIG LOL @ sky tradies srs crew (RealAesthetic)
indian crew
living in clown world crew so screw it crew
anti-degen crew
-
11-27-2020, 03:50 PM #22
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.Last edited by Ironface; 11-27-2020 at 03:57 PM.
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
-
11-28-2020, 12:13 PM #23
-
11-28-2020, 03:21 PM #24
-
-
11-28-2020, 04:24 PM #25
-
11-28-2020, 07:53 PM #26
-
11-28-2020, 09:11 PM #27
-
11-29-2020, 02:41 AM #28
-
-
11-29-2020, 06:31 AM #29
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61355
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 backingLast edited by MyEgoProblem; 11-29-2020 at 07:00 AM.
FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
-
11-29-2020, 09:35 AM #30
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.
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
Bookmarks