deadlifts and squats
Moderators: Boss Man, cassiegose
deadlifts and squats
do you think if i just do deadlifts and squats 3 times a week will i still get bicep muscles,triceps,shoulders etc. ?
deadlifts, squats, presses and rows should be on every workout program. honestly, i haven't done alot of curls and tricep extensions and i maintained or maybe even put on some size on biceps and triceps.
dips are the king of triceps exercises and chins are awesome for biceps, but there's nothing wrong with doing iso's.
dips are the king of triceps exercises and chins are awesome for biceps, but there's nothing wrong with doing iso's.
If you only have time for one exercise, then power cleans will work virtually all of your muscles and in a very athletic way.
Power cleans are done with a barbell. Place the barbell on the floor and quickly lift it to the pressing position. Then lower it to the floor again. If you add the press to the motion you will have worked your legs, shoulders back, abs and triceps and biceps. You will get a decent amount of heavy breathing done too.
Three sets of 10 reps with about 5 minutes between sets is good, but you will want to do some other exercises to isolate on specific muscles.
Power cleans are done with a barbell. Place the barbell on the floor and quickly lift it to the pressing position. Then lower it to the floor again. If you add the press to the motion you will have worked your legs, shoulders back, abs and triceps and biceps. You will get a decent amount of heavy breathing done too.
Three sets of 10 reps with about 5 minutes between sets is good, but you will want to do some other exercises to isolate on specific muscles.
If you have had a serious back injury, get the clearance of a sports-oriented chiropractor first before working these lifts. Even if you have had any minor back injuries, get a chiropractor's clearance.
NOTE: For many hardgainers, working the squat and the classic deadlift may be too hard on the lower back. Try doing the Squat and the Stiff-legged deadlift OR the classic Deadlift and use the (horizontal) leg press. Beginners should not try the stiff-legged deadlift until they have done at least 6 months of weight-lifting including the classic DL as the SLD can be dangerous for the newcomer if not done right.
The vertical leg-press is not recommended due to shearing forces involved and the problems it sometimes causes in the lower back.
Just found this on Hardgainer Site.
NOTE: For many hardgainers, working the squat and the classic deadlift may be too hard on the lower back. Try doing the Squat and the Stiff-legged deadlift OR the classic Deadlift and use the (horizontal) leg press. Beginners should not try the stiff-legged deadlift until they have done at least 6 months of weight-lifting including the classic DL as the SLD can be dangerous for the newcomer if not done right.
The vertical leg-press is not recommended due to shearing forces involved and the problems it sometimes causes in the lower back.
Just found this on Hardgainer Site.
You'd need to ad bench press, rows, etc (upper body movements) to get more development in your upper body.
You could do a whole body routine like this one if you are a beginner:
http://www.strongandfit.net/2009/01/ful ... nners.html
You could do a whole body routine like this one if you are a beginner:
http://www.strongandfit.net/2009/01/ful ... nners.html
i have most people do rdl's before deadls from the floor...most are mobile enough to do from the floor proeprly
but no, you need more exercises...not to work those particular muscles but to not work the same exrcises 3 times a week which will more then lilkely lead to an overuse injury
it's all about balance
www.uponlinetraining.com
but no, you need more exercises...not to work those particular muscles but to not work the same exrcises 3 times a week which will more then lilkely lead to an overuse injury
it's all about balance
www.uponlinetraining.com