Essential Exercises

**Tom_4000** · 31-05-2006 11:02 PM

What do you guys think are the 'essential' exercises to fit into a program?

Are compound always better, or do isolation exercises have their place? Just thought it might be good to get some opinions on this, espescially for those new to the boards who are looking to start a program.

**finlee** · 31-05-2006 11:05 PM

oh tom, the big three imo.

squat
deadlift
bench

They stimulate a hellova lot of muscles therefore releasing lots of nice hormones for growth (i believe)

**Ripped Barbarian** · 31-05-2006 11:12 PM

-Seated one arm reverse dumbell curl.
-Head harness lifts
-Dumbell torso twists.

Without those i dunno what i'd do

Nah,
Bench
Squats
Deadlifts
Curls
Shoulder press

You could get big/well balanced with just those really....so yeah they are "essential"

**Karlos02** · 31-05-2006 11:18 PM

i think some sort of benching squats and deadlifts should be present in a programme, but there are tons of great exercises which stimulate growth.
some of my favs excluding the ones above;
conv weighted dips
ezbar bent over rows
leg press

the only real isolatory exercise i do is bicep curls 3 sets once a week!

**MartinM** · 31-05-2006 11:33 PM

I find doing DB overhead extensions and Skull crushers stimulate more growth in my triceps than close grip bench.....just to say somthing different than

Compounds are great

**Tom_4000** · 31-05-2006 11:39 PM

Quote

Originally Posted by Terminator

-Seated one arm reverse dumbell curl.
-Head harness lifts
-Dumbell torso twists.

Without those i dunno what i'd do

Though you were being serious for a minute there Term!

Agree with Martin on the skullcrushers - since I put them in my program my triceps have grown significantly. Could be that my form on other tricep exercises wasn't so good, but either way they're the business IMO.

**nrage04** · 31-05-2006 11:49 PM

I think it depends....compounds are great for bodybiulding strength building etc...but suppose your a female who just wants to tone up and lose some bf...i dont think bench presses would be a good idea.

**MartinM** · 31-05-2006 11:52 PM

Quote

Originally Posted by nrage04

I think it depends....compounds are great for bodybiulding strength building etc...but suppose your a female who just wants to tone up and lose some bf...i dont think bench presses would be a good idea.

Common mis-conception mate. There is no difference. A woman wanting to tone up should also do compounds and the concept of 'toning' up is FAR more to do with losing bodyfat....which again compunds help with

**James Copping** · 01-06-2006 12:34 AM

DB bench
ATG Squat
Parallel squat
Deadlift
BB row
Pullup
Dips
Glute Ham raise(if u can do em)

**hailtotheking** · 01-06-2006 09:06 AM

Quote

Originally Posted by meathead1987

DB bench
ATG Squat
Parallel squat
Deadlift
BB row
Pullup
Dips
Glute Ham raise(if u can do em)

Glute Ham Raise is a nasty, nasty exercise - absolute annhiliator of the hamstrings.

Agree with the list, except i would also add snatches and cleans in any form you can do them (e.g full, hang-style, power-style, etc.). And i would replace the parallel squats with overhead squats.