Do you really need more than these 5 lifts?
>>71077453Yes. Isolation movements for the shoulders, biceps and triceps, also some quad and ham isolation is always good. I would also add barbell rows. I'm glad to see the front squat included instead of the back-squat. The superior squat is gaining popularity lately
>>71077453u dont need 2 of these anyway
>>71077453Rows Lu RaisesCurlsWeighted Sit UpsCalf Raises
>>71077453Zercher ShrugsZercher Calf RaisesZercher Squats
>>71077453For general health and daily stuff you need to be able to:>lift things from the ground>lift things over your head>pull yourself up>carry things for distance>squat properly>walk
If you only do the same exercises you are much more likely to eventually get overuse injuries. They are good exercises but you eventually sohuld shift some of the volume onto variations.
>>71077453since when arching for bench press became a thing? I do remember that when I started lifting, anyone that do arching was called an idiot
>>71077453Yes, and I will spread the righteous path of isolation to all.
>>71077694It's always been a thing. It lets you lift more weight.
>>71077694since ppl realized that no arch benching wrecks ur shoulders
>>71077711not around here where I lived. and by your comment, it's a sumo deadlift of bench press
>>71077728>it's a sumo deadlift of bench pressThat would be wide grip bench press.
>>71077728yes nobody cares what people do in your third world countrybenching with an arch became the thing to do because the boomers who didn't arch quit lifting 10+ years ago because their shoulders don't work anymore
>>71077453Tell me you look like shit without telling me you look like shit. You NEED isolation to have a good shape. Not even anything for deltoids here lol
>>71077747>Overhead press>Nothing for deltoids
>>71077453Yeah, you need bent over row too.
>>71077711>It lets you lift more weight*It lowers your range of motion thus letting you LARP that you can lift more weight
>>71077453For basic strength and wellness, no. I would not, however, fault a person for preferring dumbbell bench to barbell.For anything more specific or competitive, These aren't enough and may not even be appropriate.
>>71077694It puts your chest in a more favourable position, flat against the bench and your front delts/tris take over.
>>71077453Upper back isolation and direct arm / shoulder work. Core isolation is also a very good thing (front and back). I prefer high-bar squats to front squatting because your core should not be the limiting factor of the movement.
>>71077453You need a horizontal pull like a seal row
Whatever makes working out a joy is what you need.
>>71077453Those 5 will get you a good 80% of what you need. It's just that you're missing 20% when optimization occurs at the level of 0.5% or less.This will still get you above the large majority of the population. Remember that average is sub-par.
You must put on the halter
Throw in some lay raises and curls and you’re good mayyyybe some rows
Bench press, front squats, and deadlifts can be replaced with dips, BSS, and KB swings.
>>71077621>Isolation movements for the shoulders, biceps and tricepsDo more pull-ups and pressing instead >also some quad and ham isolation is always goodDo more squats and deadlifts
>>71079813>Do more pull-ups and pressing insteadStill need shoulder isolation, curls, and tricep pushdowns.>Do more squats and deadliftsCorrect. RDLs as a deadlift variation are great, though.
>>71079813>Do more pull-ups and pressing instead Powershitter tier take. Pull-ups do nothing for your biceps. The only pressing that's actually good for your triceps is close-grip bench press. Normal benching doesn't train your triceps enough.>Do more squats and deadliftsYeah bro, just spend 2 hours doing 10 sets of squats and deadlifts instead of 3-4 sets of each and then moving on to some quick, less-exhausting but very effective isolation
Inclined BenchPush pressPendlay RowsPower Cleans
>>71077728>it doesn't let you lift more weight around here where i livekek
>>71079897>Yeah bro, just spend 2 hours doing 10 sets of squats and deadlifts instead of 3-4 sets of each and then moving on to some quick, less-exhausting but very effective isolationI was with you on point #1, but what the fuck is this?? Just do 75% of your 5RM for sets of 10 after your main work. Take 90 seconds of rest and repeat. You'll be out in less than 5 minutes.
>>71077453leg raises or ab wheelpushdownslateral raiseshammer curls and strict bicep curlsfat gripscalf raisespulloversring dips, gironda pullups.seal rowsfacepullshyperextensions. god i love lifting
>>71077453Do you need to limit your program to 5 exercises? I don't get why you wouldn't do lateral raises if you identify as a man.
I've never seen someone who looked really good and did no isolations desu.
>>71077453add sled pulls/pushes
>>71079183Fan vad najs
>chin ups instead of pull ups
>>71077453Calf raises and sit ups. Then you are pretty much golden.
These five are good for noobs, after 8-16 weeks, switch to hypertrophy plan with more isolations. Geoff Schofields routines are great, just message him on ig for link to his book/plans. Cheap as fuck for the amount of info. Like $20 for a 180 page book, and free programs on Boostcamp app
>>71077453What can I do instead of OHP? I had inflammated shoulder ligaments that still manifest when I do some movements like OHP or Dips
>>71079291>pukes mid setI don't know what it is but neck curls get me sick af.