What are the best barbell exercises ?
Larcyzoe
Posts: 24 Member
1 workout from each main body group . i love weightlifting but my routines are getting a little boring and too easy .
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Replies
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What are the best exercises? The ones you'll do with the bar and plates you have.
Scientifically? Perhaps take a look at the SuppVersity series. Here's part of it (pec-focused)...
https://suppversity.blogspot.com/2011/07/suppversity-emg-series-musculus.html
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Best how? If your routine is getting too easy, you aren't progressing in weight...add weight.
In general, compound movements...squats, deadlifts, cleans, bench press, OH Press. I suppose you could throw in rows as well, though I prefer dumbbell 3 point rows. They might be boring, but they are the foundation of pretty much any good weight training program.4 -
In general, I think you should pick ones where you lift the weights. The exercise of ignoring them doesn't work that well.3
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Squat Bench Deadlift OHP Rows Hip Thrusts Lunges...that's all the barbell exercises I can think of right now. Oh Landmine Press, that is my new favorite.
There's a powerlifting program called: Big But Boring. Sometimes boring is a good thing.2 -
SQT, DL, BP & OHP.3
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"1 workout from each main body group"
Do you mean muscle groups? As in working both push and pull movements?
Describing your current workout and your goals would help enormously. "Best" isn't universal.
"Boring" isn't universal either, different people have different tolerances to training for results or training for enjoyment.
If it's getting easy then you don't have a good method to progress as to paraphrase Greg LeMond - it never gets easier, you just lift more.
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cwolfman13 wrote: »Best how? If your routine is getting too easy, you aren't progressing in weight...add weight.
In general, compound movements...squats, deadlifts, cleans, bench press, OH Press. I suppose you could throw in rows as well, though I prefer dumbbell 3 point rows. They might be boring, but they are the foundation of pretty much any good weight training program.
I do all of theses now , im only lifting 50 lbs right now , im adding weight as it gets easier .. I just thought i could find 3 main workouts that work each area of the body to create a 3 10×10 plans . they do get boring sometimes ..i have about 120lbs of weight caps that im eventually going to work up too.0 -
deputy_randolph wrote: »Squat Bench Deadlift OHP Rows Hip Thrusts Lunges...that's all the barbell exercises I can think of right now. Oh Landmine Press, that is my new favorite.
There's a powerlifting program called: Big But Boring. Sometimes boring is a good thing.
I definately will check them out , thanks much 👍0 -
"1 workout from each main body group"
Do you mean muscle groups? As in working both push and pull movements?
Describing your current workout and your goals would help enormously. "Best" isn't universal.
"Boring" isn't universal either, different people have different tolerances to training for results or training for enjoyment.
If it's getting easy then you don't have a good method to progress as to paraphrase Greg LeMond - it never gets easier, you just lift more.
Yes exactly what i meant . each muscle group . my goals are to get to 10% body fat . im actually at 153 lbs with 28% body fat and 32% muscle . i do all your regular variations . my problem may be that i have not yet challenged myself out of fear of hurting myself with poor posture .0 -
kirstenblanco wrote: »"1 workout from each main body group"
Do you mean muscle groups? As in working both push and pull movements?
Describing your current workout and your goals would help enormously. "Best" isn't universal.
"Boring" isn't universal either, different people have different tolerances to training for results or training for enjoyment.
If it's getting easy then you don't have a good method to progress as to paraphrase Greg LeMond - it never gets easier, you just lift more.
Yes exactly what i meant . each muscle group . my goals are to get to 10% body fat . im actually at 153 lbs with 28% body fat and 32% muscle . i do all your regular variations . my problem may be that i have not yet challenged myself out of fear of hurting myself with poor posture .
Are you sure about 10% as that's extraordinarilly low for a woman?
Are you aware that essential bodyfat and sustainable/healthy bodyfat levels are very different for men and women?
From
https://www.builtlean.com/body-fat-percentage-men-women/
"Body Fat Percentage Women 10-12%
This is an extremely low body fat level typically attained by female bodybuilders. Essential fat for women is round 8-10% compared to 2% for men. Why the difference? Women have more fat in breast tissue and the area surrounding the uterus. This level of body fat is not considered safe, or healthy for women who will be unable to menstruate. Striations of muscle, separation between muscles, clear vascularity are all noticeable at this level. The women in the photo is likely at the higher end of the range at 12% body fat because she is not too vascular."6 -
That is very insightful .thank you .2
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A female bodybuilder may be stage-ready at 10% bodyfat. It's not even remotely sustainable from a health perspective. You have essential levels of bodyfat & going to low wreaks havoc on your hormones. Google "female athlete triad" to get a flavor for just a few of the adverse results you'll be looking at if you push your bodyfat that low for any length of time.3
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I got down to about 19% bf...and it was horrible. Lower body fat and calorie/carb restriction really negatively impacted my lifts. If you don't have a reason to be that low (such as a competition), there isn't really any other reason to be that low other than just chasing a number.1
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Thats a lot of good information . thank you all .0
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here's a female at about 10%. Look at her glutes.
https://www.youtube.com/watch?v=wGDU3uzQWys
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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By "best" I might assume you mean most widely used for training on average. Exercise selection is dependant on the individual's goals, preference, response, and programming as a whole.
Some barbell lifts that are popular off the top of my head are...
Back squat
Safetybar squat
Split squat
Step up
Lunges
Front squat
Squat with bands
Pause squat
Tempo squat
Box squat
Bench press
Pause BP
Close grip BP
Wide grip BP
Slingshot BP
Board BP
Banded BP
Floor press
Overhead Press
Cleans
Seated Overhead press
Landmines press
Conventional deadlift
SUMO deadlift
Pause deadlift
Deficit deadlift
Wagon wheel deadlift
Rack pulls
Romanian deadlift
Stiffleg deadlift
Banded deadlift
Deadlift with chains
Bent over rows
Pendlay rows
One arm rows
Good mornings
Seated good morning
Arm curls
Hip thrusts
Bridges
Many of these lifts and variations can be included in a well written program.
If your current programming is too easy as you state, I might first look on how your stimulus is dosed as well.
Good luck.
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here's a female at about 10%. Look at her glutes.https://www.youtube.com/watch?v=wGDU3uzQWys
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Ohh no .. I was unaware of what 10 % looked like . i guess im just looking to be firm with more muscle than fat.
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By "best" I might assume you mean most widely used for training on average. Exercise selection is dependant on the individual's goals, preference, response, and programming as a whole.
Some barbell lifts that are popular off the top of my head are...
Back squat
Safetybar squat
Split squat
Step up
Lunges
Front squat
Squat with bands
Pause squat
Tempo squat
Box squat
Bench press
Pause BP
Close grip BP
Wide grip BP
Slingshot BP
Board BP
Banded BP
Floor press
Overhead Press
Cleans
Seated Overhead press
Landmines press
Conventional deadlift
SUMO deadlift
Pause deadlift
Deficit deadlift
Wagon wheel deadlift
Rack pulls
Romanian deadlift
Stiffleg deadlift
Banded deadlift
Deadlift with chains
Bent over rows
Pendlay rows
One arm rows
Good mornings
Seated good morning
Arm curls
Hip thrusts
Bridges
Many of these lifts and variations can be included in a well written program.
If your current programming is too easy as you state, I might first look on how your stimulus is dosed as well.
Good luck.
Thank you much . some of these are new to me , ill definitely have to look up proper positioning on some .👍0 -
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