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Build Muscle With Only Four Excercises

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  • Build Muscle With Only Four Excercises

    Can You Gain Size With Only 4 Exercises?Maximum Efficiency: Build Your Physique With Just These Four Exercises

    DeadliftFront SquatsIncline Press
    One of the many great things about the barbell incline press is that it splits the difference between a flat bench press and an overhead press. Easier on the shoulder and lower back than an overhead press and has more carry-over to athletic functions since when one throws a football or a punch, the torso is leaning forward, similar to the angle of the upper arm to the torso in an incline bench, where it is almost identical to those sports movements.

    Besides from having a better carry-over to sports, the incline press also carries over to all upper body pressing, including regular bench presses. Show me someone who has a big incline and they also likely have a good bench.

    With these, you are hitting your entire pec, shoulders and triceps. There is a common misconception that incline presses only target the upper pec, however this is not true. If I had to pick on upper body press, the incline barbell press would be number one.


    Chins or Pull-upsBuild A Routine With Four ExercisesFull Body Push/Pull

    Day One:
    Front Squats
    Incline Press

    Day Two:
    Deadlift
    Chins

    Upper/Lower

    Day One:
    Deadlift
    Front Squat

    Day Two:
    Incline Press
    Pull-ups

    Full Body

    Day One:
    Incline Press
    Deadlift

    Day Two:
    Front Squat
    Chins

    Right now I am doing the full body push/pull variation of this and loving it. I start off with front squats and incline press. And then after a day or two in between, I do hex bar deadlifts and tons of pull-ups and chins. Back when I was doing some martial arts on the side (Muay Thai), I found that with all the push ups and stuff we did in class, I really only needed one minimalist weight session hitting each muscle group once a week, so if I were faced with that same scenario today, I would choose the upper lower version.

    How Often Do I Train Like This?For Strength:
    3 warm-up sets at 30-50% of 1RM
    3 sets of 5 at 80-85% of 1RM
    5 sets of 10-15 at 50-55% of 1RM

    :
    3 warm-up sets at 30-50% of 1RM
    10 sets of 10 at 50-55% of 1RM

    Or, alternately to get the best of both worlds you could also alternate each workout so that you use both of these loading schemes. For example using a full body push/pull template:

    Week One

    Monday


    Front Squats

    3 warm-up sets at 30-50% of 1RM
    3 sets of 5 at 80-85% of 1RM
    5 sets of 10-15 at 50-55% of 1RM
    Incline Press

    3 warm-up sets at 30-50% of 1RM
    3 sets of 5 at 80-85% of 1RM
    5 sets of 10-15 at 50-55% of 1RM

    Wednesday

    Deadlift
    3 warm-up sets at 30-50% of 1RM
    10 sets of 10 at 50-55% of 1RM

    Chins
    3 warm-up sets at 30-50% of 1RM
    10 sets of 10 at 50-55% of 1RM

    Friday

    Front Squats
    3 warm-up sets at 30-50% of 1RM
    3 sets of 5 at 80-85% of 1RM
    5 sets of 10-15 at 50-55% of 1RM

    Incline Press
    3 warm-up sets at 30-50% of 1RM
    3 sets of 5 at 80-85% of 1RM
    5 sets of 10-15 at 50-55% of 1RM

    Week Two

    Monday

    Front Squats
    3 warm-up sets at 30-50% of 1RM
    10 sets of 10 at 50-55% of 1RM

    Incline Press
    3 warm-up sets at 30-50% of 1RM
    10 sets of 10 at 50-55% of 1RM

    Wednesday

    Deadlift
    3 warm-up sets at 30-50% of 1RM
    3 sets of 5 at 80-85% of 1RM
    5 sets of 10-15 at 50-55% of 1RM

    Chins
    3 warm-up sets at 30-50% of 1RM
    3 sets of 5 at 80-85% of 1RM
    5 sets of 10-15 at 50-55% of 1RM

    Friday

    Front Squats
    3 warm-up sets at 30-50% of 1RM
    10 sets of 10 at 50-55% of 1RM

    Incline Press
    3 warm-up sets at 30-50% of 1RM
    10 sets of 10 at 50-55% of 1RM

    With a training routine like this it is easy to add in other aspects to your training as well, such as mobility and conditioning. So for example, this could be doing yoga and running sprints on the off days.

    I would be very interested to hear how training like this works for you!

    http://oldschooltrainer.com/build-mu...y-4-exercises/
    Skeggǫld, Skálmǫld, Skildir ro Klofnir.


  • #2
    Dat kun je wel zeggen, ja.

    Met die 4 oefeningen kom je inderdaad een heel eind. Er zijn meerdere indelingen mogelijk. Je kunt ook alle oefeningen doen tijdens elke training en alleen de DL om en om doen. Of alle oefeningen op elke trainingsdag en de DL alleen op woensdag.
    I know from teaching hundreds of seminars that the guys who say they have “awesome technique” are usually the biggest disasters—their ego just doesn’t let them see it.
    - Dave Tate

    Comment


    • #3
      Dan zou ik wel weer roleren met OHP en BP. 3x per week incline benchen zie ik mijzelf nog niet snel doen. Hoe ziet het schema er in zijn totaal uit van jouw kant?
      Skeggǫld, Skálmǫld, Skildir ro Klofnir.

      Comment


      • #4
        Originally posted by Aldo Raine View Post
        Dan zou ik wel weer roleren met OHP en BP. 3x per week incline benchen zie ik mijzelf nog niet snel doen. Hoe ziet het schema er in zijn totaal uit van jouw kant?
        Wellicht iets wat hierop lijkt als het met die 4 oefeningen moet:

        Dag 1
        • FSQ - 5x8
        • IBP - 10x3
        • Pullups 6x6


        Dag 2
        • FSQ - 5x4
        • IBP - 5x5 (smalle grip)
        • DL - 5x5
        • Pullups 6x6


        Dag 3
        • FSQ - 5x8
        • IBP - 5x4, 1x3, 1x8
        • Pullups 6x6

        I know from teaching hundreds of seminars that the guys who say they have “awesome technique” are usually the biggest disasters—their ego just doesn’t let them see it.
        - Dave Tate

        Comment

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