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There's that old saying, "If you're not squatting, you're not lifting." I like both squats and deads, but . . . there is no one lift that will really work the whole body. I think compound lifts are best for whatever part of the body each lift works, so what's really best for size and strength is to emphasize low-rep lifting using the various big compound lifts that together cover all parts of the body.
There's that old saying, "If you're not squatting, you're not lifting." I like both squats and deads, but . . . there is no one lift that will really work the whole body. I think compound lifts are best for whatever part of the body each lift works, so what's really best for size and strength is to emphasize low-rep lifting using the various big compound lifts that together cover all parts of the body.
For those who want this translated (coumpound lifts):
Deads
Squats
Bench
Overhead
Lats
Row
That's the one where you slide the weight straight up the front of your body to chest height.
http://www.youtube.com/watch?v=K33GJR1Z4FE
To keep the joints at angles that reduce strain, I recommend doing these with either dumbbells or an EZ-curl bar, not the straight bar shown in the video. I've posted this link because it was the first one I dragged up that shows basically what the exercise is.
By the way, pull-ups basically fall under "lats," but I'd add those next to or right below lats just to really fill out the list.
Deadlifts for me. I have damaged vertebrae in my neck and can no longer put more than around 185 pounds on my back which renders squats almost useless for me since 185 is too light for anything other than conditioning work. Deadlifts are my favorite of the big lifts.
Before having to abandon squats I never would have thought that lunges could match squats in intensity, but now I think they are awfully close. Use an aerobic step or 2 45 pound plates stacked up so that you have a 3-4 inch step, then grab some heavy dumbbells and step back and drop your knee to the floor so that you are below parellel on the leg in front:
This vid is the closest I could find, the only thing I do different is step back further so the tibia remains completely vertical and keep the torso more vertical as well.
Squats...I didn't start to put on muscle until I got serious with squats.
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