Big 4 Lifts, What Muscles are Left Out?

3foldchord

Started SL dong it the recommended 3 days a week. After 4 weeks. I was feeling bad, and ended up with Bronchitis (my get sick easily when I get worn down)
So I switched to 2 days a week, but that was still too much. So I am now doing :
Tuesday : squats and bench press and wrist curls.
Fridays : squats and rows and bench dips

I guess that's 2 full body lifts and one isolated?

A third day of the week, I go for a bike ride or do body weight, a few things from the You Are Your own gym book

And that is a very full week for me.

I am in the process of making a new schedule right now . More like 'cleaning up and rdefining' my current schedule.

So all this info has been helpful, THANKS! Sounds like I need to work in DL and or OHP.

sluggz

Started SL dong it the recommended 3 days a week. After 4 weeks. I was feeling bad, and ended up with Bronchitis (my get sick easily when I get worn down)
So I switched to 2 days a week, but that was still too much. So I am now doing :
Tuesday : squats and bench press and wrist curls.
Fridays : squats and rows and bench dips

I guess that's 2 full body lifts and one isolated?

A third day of the week, I go for a bike ride or do body weight, a few things from the You Are Your own gym book

And that is a very full week for me.

I am in the process of making a new schedule right now . More like 'cleaning up and rdefining' my current schedule.

So all this info has been helpful, THANKS! Sounds like I need to work in DL and or OHP.

its not a "need to". It's a "want to". If you don't want to do them, don't. You don't have to do them. It depends on your goals and what YOU want.
I was just trying to make a point about training economy is all.

DymonNdaRgh40

I think the glutes are often forgotten. They get some work during deadlifts but not nearly enough. Unless you're doing hip thrusts and glute bridges, you're doing yourself a disservice.

Those glute bridges are an oldy but goody that I had forgotten about. I just started doing these as they were part of a butt challenge . Step ups also really work the glutes. Not mention elevated lunges and single leg deadlifts.

A lot of interesting info in this thread. No SS or SL for me, just my own varied weight routine. I'm learning a lot from you all.

BusyRaeNOTBusty

I only lift twice a week (if I'm lucky) for 30-45 minutes each time. If I make the gym my routines are:

A:
Squat
Barbell bench
Dumbbell row
Dumbbell shoulder

B:
Deads
OHP
Pendlay Row
Barbell bench

RivenV

This thread is relevant to my interests.

3foldchord

its not a "need to". It's a "want to". If you don't want to do them, don't. You don't have to do them. It depends on your goals and what YOU want.
I was just trying to make a point about training economy is all.

Thanks, you did well explaining it.

3foldchord

I only lift twice a week (if I'm lucky) for 30-45 minutes each time. If I make the gym my routines are:

A:
Squat
Barbell bench
Dumbbell row
Dumbbell shoulder

B:
Deads
OHP
Pendlay Row
Barbell bench

About how many reps.
I think if I lowered my reps I could get more types of lifts in.
I am doing the full amount of reps. 3-4 sets of 5 reps at different warm up amounts, plus the 5x5.
Maybe I will lower my reps so I can get in the different lifts.

JoRocka

I only lift twice a week (if I'm lucky) for 30-45 minutes each time. If I make the gym my routines are:

A:
Squat
Barbell bench
Dumbbell row
Dumbbell shoulder

B:
Deads
OHP
Pendlay Row
Barbell bench

About how many reps.
I think if I lowered my reps I could get more types of lifts in.
I am doing the full amount of reps. 3-4 sets of 5 reps at different warm up amounts, plus the 5x5.
Maybe I will lower my reps so I can get in the different lifts.

I find when I lower the reps- the weight goes WAY up- and then I'm there just as long if not longer. several sets of 80-90% one rep max takes me a hot minute to get through.

JNick77

I only lift twice a week (if I'm lucky) for 30-45 minutes each time. If I make the gym my routines are:

A:
Squat
Barbell bench
Dumbbell row
Dumbbell shoulder

B:
Deads
OHP
Pendlay Row
Barbell bench

About how many reps.
I think if I lowered my reps I could get more types of lifts in.
I am doing the full amount of reps. 3-4 sets of 5 reps at different warm up amounts, plus the 5x5.
Maybe I will lower my reps so I can get in the different lifts.

I find when I lower the reps- the weight goes WAY up- and then I'm there just as long if not longer. several sets of 80-90% one rep max takes me a hot minute to get through.

Agreed. When you lift in that 85% to 100% range it's actually recommended to take anywhere from 2 to 5 minutes between sets, especially when doing singles. Working in the 65% - 75% range is definitely different and those exercises don't take me nearly as long.

JoRocka

yeah- working up to your 1 rmp is NOT something to do on a Monday at 6 PM LOL- that definitely pisses some folks off. and it's just rude.

I do those types of workouts Friday, Saturday, Sunday night. yeah- I'm a loser I'm at the gym my whole weekend at night. Sue me.

JNick77

yeah- working up to your 1 rmp is NOT something to do on a Monday at 6 PM LOL- that definitely pisses some folks off. and it's just rude.

I do those types of workouts Friday, Saturday, Sunday night. yeah- I'm a loser I'm at the gym my whole weekend at night. Sue me.

I usually just ending-up pissing off some people that use the equipment for stupid **** or flat-out don't know how to use it, so I really don't care most of the time if I use a rack for an hour. LOL

JoRocka

we have enough people trying to do stuff in the squat rack- and I work there... so I have to be a good "steward" as it were.

But yeah- most of the time when my buddy and I are squatting- we'll tie it up for almost 90 minutes.... and not a single *kitten* was given that day.

No_Finish_Line

i try to move it a long as quick as i can with out actually compromising on rest time in those situations

FrnkLft

I've learned to just let people work in. I used to ask them to wait (not like a douche, but only because I was concerned with my rest timing) but I've resigned to just taking longer rests if it comes to that, and not worrying about it.

Only time I won't is if the guy is doing deads and just needs the bar. I'll point him to another bar or ask him to wait.

JoRocka

that works if you guys are doing the same things... OR work at a similar weight level. one of my friends was going to work in with me- but he was doing heavy back squats- and I was doing front squats... and I have a vagina... which means- his back squat is like 10 times my front squat.

I just gave up and said you take it. I don't want to be bothered with loading and unloading all that weight.


Pet peeve of mine... please don't ask to work in with me if it requires a full reconfiguation of the set up- like If I'm doing inverted rows on the smith machine... and you want to do shoulder presses with the bench. Please.

just no.

that pisses me the **** off.

3foldchord

I find when I lower the reps- the weight goes WAY up- and then I'm there just as long if not longer. several sets of 80-90% one rep max takes me a hot minute to get through.

Another newbie question.... 80-90% of what? My max , I assume? But I am not sure if the max I have done so the max of my potential.
And my max now are lower than early August. I still am not filly back after bronchitis.
(Thankfully, I lift at home , so no one waiting on me and no one to wait on.... If i do DeadLifts, I go to my dad's, he has more/better weights-bars.)

JoRocka

I find when I lower the reps- the weight goes WAY up- and then I'm there just as long if not longer. several sets of 80-90% one rep max takes me a hot minute to get through.

Another newbie question.... 80-90% of what? My max , I assume? But I am not sure if the max I have done so the max of my potential.
And my max now are lower than early August. I still am not filly back after bronchitis.
(Thankfully, I lift at home , so no one waiting on me and no one to wait on.... If i do DeadLifts, I go to my dad's, he has more/better weights-bars.)

80-90% of your one rep max. yes you are correct.

Go with the max you have- if you are at 80-90% you won't be able to do more than 1 or 2 reps. The closer you get to 100% of your max- then the fewer reps you do.

it's simply a way of qualifying so we can do the same workout- with the same rate of exertion.

Like if I say we are doing a sprint/dead lift workout.
I'm doing 185 lbs- as many reps as I can combined with sprints... to you that might mean 0 reps- you might not be able to lift 185- but for me that's just over 50% of my 1 rpm.
To my friend- that's too light- he'll be there all day banging them out.

But if I say 65% of our 1 rpm- for you that's 100 lbs- for me that's 185- for him that's 250. then we can all do the same TYPE of work out.

it just gives percentage so someone can get a feel for the rate of exertion. It's not that serious to know what it is- as long as you know that you are working hard.

The other time it comes into play is if you are doing a set program- and it calls for 5 reps of your 75% 1RMP... you would need to know that. Just work with what your closest 1 rmp is- I rarely lift with a spotter- so I know roughly what it is based on when I start to feel I need a spotter- even though I don't max out my bench often.

just a way to give you a point of reference.

FrnkLft

that works if you guys are doing the same things... OR work at a similar weight level. one of my friends was going to work in with me- but he was doing heavy back squats- and I was doing front squats... and I have a vagina... which means- his back squat is like 10 times my front squat.

I just gave up and said you take it. I don't want to be bothered with loading and unloading all that weight.


Pet peeve of mine... please don't ask to work in with me if it requires a full reconfiguation of the set up- like If I'm doing inverted rows on the smith machine... and you want to do shoulder presses with the bench. Please.

just no.

that pisses me the **** off.

I know what you mean, it's a pain. For the time being though, the weight isn't really enough to matter, and nobody in my gym squats more than two plates right now.

Also, most people's routines are just 3 sets of lighter weights, and they don't rest for ****. So they're usually out of my hair pretty quickly.

mikemc620

I lift at home and don't really have to worry much about when I can get all of my lifts in and how long I take.

connieleavens

Bump

JNick77

I lift at home and don't really have to worry much about when I can get all of my lifts in and how long I take.

Jealous...

The one good thing is that I'm under a time constraint in the morning so although I may take a couple minutes between my heaviest sets; I still don't take too long because I need to get everything done and get home.

MisterDerpington

Lol if people don't like waiting, they can sack up and ask to work in. I have no problem them working and doing a set while I'm resting.