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Jefferson Squats.
Why does no one do the GOAT work out? Nothing else comes remotely close to hitting legs the way these bad boys do. If you haven’t been doing them; you should start today.
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I will thank you.
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One of the few things that my abs actually get sore from. And easier to progressively overload than other typical ab exercises.
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>>58443072
What's the difference between this and trap bar deadlifts?
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>>58443118
>the virgin trap bar puller vs the Chad Jefferson Squatter
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Jefferson squats are great, so are Zerchers, grizzly memes aside
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>>58443072
Front squats. I've only seen people online do it. I enjoy alternating it with a traditional squat
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Seated barbell shoulder press.

One way ticket straight to gains city. It's easier than standing because you have back support. You don't need to worry about core strength. Just max out the weight and grow those fucking shoulders.

Legit my secret to massive delts. All you need is heavy presses and go heavy on rear delt flies.
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Behind the back deadlift/hack squat
They’re tricky, they’re a garlic eating bugez “meme” here; but they’re solid without a doubt. Everyone looks at you like you’re a moron though
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smith machine underhand rows

imo u can really get that meme squeeze
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press behind neck for me
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>>58443072
Good practice when you're shoving a rhino up your butthole OP.
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Klokov Press: snatch grip behind the neck press. Don't try it unless you are an experienced lifter
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>>58443154
Really? I go to a powerlifting Gym and I see people front squatting all the time.
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>>58443072
Safety Hack Squats.
Nothing else comes remotely close to the full body requirement the way these bad boys do
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>>58443179
I do the cable variation. An old head suggested it for my shoulder tightness, and it worked like a charm.
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>>58443072
>>58443072
i've been getting bored of front squats, thank you anon I'll give these a whirl next leg day.
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>>58443072
>>58443150
>>58443187
>doing asymmetrical meme lifts
>doing the meme jeff, zercher, or bugenhagen pull
ISHYGDDT
https://youtube.com/watch?v=y1IePeT101s
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>>58443203
I do these once a week, but really focus on the negative. Nothing hits quite the same.
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>>58443254
>rippletits
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>>58443272
but he’s correct on this. Why do asymmetrical lifts, stopping mid set to alternate stance, or silly meme movements that provide no advantage that you couldn’t get from a traditional compound or assist?
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>>58443118
less posterior chain as you're not lifting from the floor.
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>>58443316
Dude just because bugenhangen is annoying cunt doesnt mean he isnt objectively more impressive than rippletips ever was, lmao
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>>58443103
What the fuck. Everyone does these
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Reverse barbell upright rows and spoto presses.
Never seen anyone do these at any gyms i've ever been to.
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>>58443072
Floor presses
Troponin rows
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>>58443316
Yeah only do 3x5 lowbar squats for the rest of your life
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>>58443384
>pushing off his toes
fucking insane wasn't he?
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>>58443378
so behind the back shrugs, and pause bench 1-2” off your chest?
Literally everyone at my gym does these
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>>58443384
>can’t into front squats, overhead squats, high bar squats, low bar squats, tempo squats, sumo stance squats, good mornings, sumo deads, RDLs, SLDLs, block pulls, deficit pulls
all of these are unironically safer, easier to learn and execute the form properly, and cover everything the meme lifts would.
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>>58443378
>>58443424
I've only ever seen a real range of motion from a reverse row on a smith machine. It's a really awkward movement with freeweights.
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>>58443072
the kino incline dumbbell tricep extension. phil heath’s secret to the goat triceps.
unironically one of my favorite lifts. keep it light weight, slow and controlled, touch front of delt, repeat.
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>>58443424
Rows not shrugs, and spoto press is different than pause press.
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I am one of the very few people I ever see doing farmers walks (pinch grip esp) and pushing the sled. I do both often, and everyone mires when it happens though.
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>>58443669
>pause bench 1-2” off your chest
I defined what a spoto press is, it seems you are the one who does not know what a spoto press is.
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>>58443254
>hack squat starts on a rack and is squatted to the floor
Rip can't doesn't even know what it is
>send a video of someone hack squatting 500+ lbs
There's dozens online. Plus the inventor could ohp 275 lbs while Rip looks worse than my uncle.
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Yates Rows. Everyone does rows of some variation, but no one is doing the Dorian special.
>they don’t know it’s how you maximize back size.
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>>58443072
A power clean compounded into a push press is the only lift I ever do.
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>>58443791
Yates Row day 1 Pendlay Row day 2, simple as
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Hell of a lot safer than a back squat
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I never see anyone else doing these and I can hear people snickering and talking behind my back while I do them.

I don't care. I like the way they hit and give me a good pump.
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>>58443118
you get to smash your cock n balls
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>>58444632
This is kino
>>58443548
This is also kino
>>58443203
Most kino
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>>58443203
I do these
Don't really have an easy way to hit side delts besides them
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>>58444632
was about to post this, great exercise
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>>58444632
Do it on the decline bench, feels so good
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>>58444632
are these not 'skull crushers"? i do this but with one dumbbell in each hand and in alignment with the bench
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>>58444859
They're a bit different, skullcrushers focus on triceps, pullovers hit back and chest slightly more. They're both great exercises.
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>>58443197
Really? I always see people doing this. Hardly ever see people OHP
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>>58444632
I’ve included pullovers as my main chest exercises since I hate doing bench press. Making decent chest size gains.
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>>58446400
>pullovers as main chest exercise
>hates benching

>>>/out/
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>>58443072
>>58443150
>>58443187
>"Yeah, I'm telling you guys, odd lifts are safe and based, yeah, you get some imbalances but it's no biggie you can fix i-AAAAAAAAAAAAAAAAAAAAAH OH FUCK FUCK FUCK MY KNEE OH FUCK OH MY GOD SOMEONE CALL AN AMBULANCE AAAAAAAAAAAAAAAAAAAAAAAAA"
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I'm a big fan of the snatch grip deadlift after the main movement. Take some load off the lower back and lets you put more of your mid and upper back into it.
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>>58443179
Because no gyms have this fucking machine were stuck with cable pullovers
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Weighted chins
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>>58443072
Heavy dumbell up right rows, wrist curls, reverse bb curls with hands over the grip like mr. Piana said.


No one does them.
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>>58443215
Why
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>>58443072
I tried to do jefferson squats, but my body anatomy literally doesnt allow it. I don't have a big "monkey index"
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>>58443072
You will become a meme when a roastie uploads you to her Instagram doing these.
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>>58443179
I fucking love this machine, only seen it in one gym in my life
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>>58443397
>>58443384
I tried this platz style and could literally feel my meniscus attempt to shred itself, was sore for days. No weight on it either, went down and when going up I swear I could my knees attempt to dislocate and mangle themselve
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>>58443150
How is the zerchers squat different from a normal front squat?



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