To facilitate the learning, I want you to make a list of ten exercises that you believe, deep in your heart, make you strong. Not what you think other people will say, or what the experts say, but ten exercises that you honestly believe will get you strong. Now look at your program. All of those ten exercises should be what that program is built around".
Lists please, keep it coherent, preferably honest (so if any of you use the SHAKE dumb-bell be honest, no-one will judge you), and I’ll collate a popularity tally at the end of November…one list per contributor please, and don’t use your Nominal Prospect account as well CC to get two lists in.
From “the heart” ay…I start
Good Mornings
Bent leg deadlifts
Straight leg deadlifts
Close grip bench press (I’ve finally come around to these after getting technique down)
DB Incline Bench
Front Squats
DB Front Raises
Rack Pulls
Seated DB Shoulder Press
DB Preacher Curls
EDIT: C’mon people, over 200 views, that should be 200 people who could easily throw down their 10, I swear it’s gonna build muscle, exercises…thanks to those so far, and all the others in future…BTW, sorry guys who were deleted in the intial thread, can you re-post please?
1.) Back Squats
2.) Deadlifts
3.) Bulgarian Split Squats
4.) Weighted Dips
5.) Weighted Pull ups
6.) Close Grip Bench
7.) Incline DB Bench
8.) Barbell Curls
9.) Standing Military Press
10.) One arm DB rows
[quote]GluteusGigantis wrote:
"Mistake #4: You don’t understand your body.
To facilitate the learning, I want you to make a list of ten exercises that you believe, deep in your heart, make you strong. Not what you think other people will say, or what the experts say, but ten exercises that you honestly believe will get you strong. Now look at your program. All of those ten exercises should be what that program is built around".
Lists please, keep it coherent, preferably honest (so if any of you use the SHAKE dumb-bell be honest, no-one will judge you), and I’ll collate a popularity tally at the end of November…one list per contributor please, and don’t use your Nominal Prospect account as well CC to get two lists in. [/quote] Ahaha… Fair enough, dankid. [quote]
From “the heart” ay…I start
Good Mornings
Bent leg deadlifts
Straight leg deadlifts
Close grip bench press (I’ve finally come around to these after getting technique down) [/quote] You over 135 yet on these? Don’t lie. [quote]
DB Incline Bench
Front Squats
DB Front Raises [/quote] Interesting choice. [quote]
Rack Pulls
Seated DB Shoulder Press
DB Preacher Curls
[/quote]
In no particular order:
PLCGP (or IH press alternatively, or Pin CGP)
Pinwheels
V-Squat Push Presses
Hack Machine Squats
Sumo Deadlift, wide stance
Drag Rack Pulls
Kroc Rows
Rack Chins
Dead Stop Extensions
Alt Curls
This is going to be common sense, and I don’t see why anybody wouldn’t make their program revolve around their “money maker,” exercises, but here it goes.
No particular order…
BB Bench Press
Close Grip Bench
Deadlifts
BB/DB Rows
Weighted Chins
Squats
Hack Squats
BB Curls
Dead Skulls
Standing Military Press
Although I dont think there is any reason for that much individuallity, i’ll give mine. I think its more about people choosing exercises that they are either good at, or value, and becoming proficient at them. I guess biomechanical variables could come into factor, but I doubt most people come to their choices based on this.
Deadlift
Bench
DB bench
Front squat
Hammer strength Row
Stepup
Pullup
Sled pulling
Thats probably it for me. Everything else is just variations on those. But like I said, I think the “BEST” exercises for any one person could very well be the “BEST” exercises for everyone. I never have had much success with good-mornings for example, but its because I haven’t taken the time to become proficient in them. So does this mean they dont have potential to make me strong and big? Looking at your guys lists and the similarities this is pretty aparent. (Although I dont really know half of those exercises on CC’s list). But ya, I guess it just comes down to what you are proficient in and thus can safely increase the weight each week or so.
Swiss Bar bench press
weighted dips
swiss bar standing OHP
swiss bar CGBP
Weighted neutral grip chins
barbell rows
shrugs
cable rows with rope to the neck
alt DB curls
bulgarian split squats
good mornings
I know thats 11, but I am still trying to understand my body.
-Barbell bench press
-Push press
-Over head extension with EZ bar
Pulling
-Wide grip pullup
-T-bar row
-Barbell curl
Lower body
-Front squat (zercher variation)
-Romanian deadlift
-Bulgarian split squat
-Single leg deadlift (great for hams, glutes and lower back)
-Calve jump (for some reason I like these, if done with enough volume)
Deadlift
Squats
Stiff Legged Deadlifts
BB Bench Press
Weighted Pullups
Weighted Dips
Military Press
Push Press
Front Squats
Any kind of rows…if I had to pick one probably t-bar rows
I think another aspect of understanding your body is the ramping part. I didn’t get it some time ago, now it’s second nature, when I see my buddies just doing a “warm up set” and then going straight to working sets I keep thinking “how the fuck do they convinced themselves they’re ready (CNS, joints and muscle wise) for the working sets?”.
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