The Bread and Butter Exercises

[Deltasaurus]

Ok Fvck the Beach Muscle guys all about bicep curls and tricep kick backs

what are the bread a butter exercises

I'll start with the big 4

Squats
Deads
Milt
Bench

then 2 more
Dips
Pull-ups or Chins

and Rows
upright too.

now what else?


Basically im going to design a 3 days split where i do 1-2 heavy sets 3-8reps.
then 3 circuits
Goal to Maitain/Gain Strength and build Muscle Endurance
This is going to be sport specific.

So whatcha gots?

[MuscleScience]

Bench, Squat, Deads, thats the big three for me!!!

[jbm]

Bench, Squat, Deads, thats the big three for me!!!

Same here!

[Deltasaurus]

basically jsut compound movements is what im thinking

[FireGuy]

Bench, Squat, Deads, thats the big three for me!!!

End of thread.

[Deltasaurus]

so now what do u think would be better?

Chest/Back
MON



Shoulder/Bi/Tri
Wed


Lowerback/Legs
Fri

or Monday Back/Shoulders?

[stack_it]

do your bi's with your back. You work a lot of your biceps when you do back so it only takes a few sets to get a good bi workout. Just my opinion tho

[clancywiggum]

do your bi's with your back. You work a lot of your biceps when you do back so it only takes a few sets to get a good bi workout. Just my opinion tho

IMO, the best exercise bicep for mass and strength is PULLUPS, weighted preferably

[jbm]

Bread and Butter...

[stack_it]

IMO, the best exercise bicep for mass and strength is PULLUPS, weighted preferably

Agreed... I start every back/bi night with pull ups

[xlxBigSexyxlx]

IMO, the best exercise bicep for mass and strength is PULLUPS, weighted preferably

Chin-ups actually. Not pull-ups.

With palms facing you, slightly less than shoulder width apart.

[xlxBigSexyxlx]

Lets see...

Shoulders: military press, arnold press, power cleans & press
Chest: Bench (and variations), Dips, pushups
back: deadlifts, pull-ups (palms facing away), t-bar rows, bent over bb rows, upright rows
legs: squat, lunges, deads
arms: chin ups (palms facing you), close grip bench, dips, standing olympic bar curl, skull crushers...


just off the top of my head.

[eatrainrest]

i dont have any staples

[stack_it]

i dont have any staples

Lmao just fuse the paper together with brute strength by squezing it together

[eatrainrest]

seriosulytho, ill switch up my exercises when i feel ive hit a plateua or im uising a great amount of weight for one exercise and its putting alot of stress on tendons/joints. i used skull crushers as a staple for triceps and well, i used to heavy weight and too low rep range and developed tendonitis lol.. culd avoided this by going higher reps or switching the exercise.. now i ust cant do them.. in short, if i want to work back width ill be doing wide lat pulldown for x amount of time then come back to wide pullups.. stuff liek that i change to confuse my body as much as possible..flat/incline bench with flat/incline dumbells, etc. every so often

[MuscleScience]

End of thread.

I know right!