If you only had 8 exercises.

[laclark89]

something I seen that was brought up on you tube I think it was if you only had x amount of exercises you had to stick to forever what would they be. So I choose 8 , and am curious to see what some of your guys choices are. I also chose some more basic stuff I could find anywhere or possibly do at home not some rare fancy piece of equipment.

1. Barbell Squat “various widths/variations”
2. Dumbell bunch “various angles”
3. Barbell row “thickness”
4. Lat pulls “width”
5. Tricep extensions
6. Hammer curl “hits bis and for arms.”
7. Side laterals
8. Hanging leg raises “core”

 

[buck]

Squat
Leg curl
Calve raise
Press
Row
Pull down
Tri Press down
Curl
But i think i need 9 as i would throw in laterals.

 

[AlexDavis43]

If I had a home gym with only a squat rack, barbell, weights, and an adjustable bench:

Squat, deadlift, bench press, military press, and chins.

I've been doing a lot of glute work lately so glute bridges and hip thrusts.

That's only 7 so I guess the 8th would be front squats or barbell hack squats.

 

[bjjgear]

Hack slide
Leg press
Split squat
Incline smith bench
JM press
Cable fly
Pullups
Chinups

 

[iris]

Deadlifts
HT or Bridge
Squat
Pulldowns (1 exercise, many variations. Am I cheating??)
Shoulder press
Lat raises
Ez curls
Close grip press
 
(I like KB swings, a lot, and I would sub them for other hip extension stuff, if no equipment is free to use).

I am sure that within the next 30 seconds I will change my mind about my list.

 

[kosp]

Pull:
pull-ups
T rows

Push:
bench press
military press

Legs:
smith machine squat
bulgarian split squat

Accessories:
bar biceps curl
Z bar french press

 

[narta]

Big three
OHP
Chins
BB rows
Reverse Hyper

That's about it

 

[Underworld]

Squats
Deadlifts
Chinups
BB Row
Weighted Dips
DB Shoulder Press
Seated Calf Raises
DB Incline Press

 

[Cheburek1]

Bench press
Dips
Shoulder press
Lat pulldowns
Pullups
Squats

 

[EnhancedChimpTBK]

Squat
Deadlift
Romanian deadlift
Farmer carries
Military press
Rows
Incline Bench, I guess
Rear delts flies

 

[malfeasance]

I bet your answers change in two decades.

 

[EnhancedChimpTBK]

I bet your answers change in two decades.

Who's answer? In my case, these are the movements I love. I'd still do it even if I was getting smaller.

Although OHP and bench are a pain in the ass with rotator cuff tears and bicep tendonitis, but a lot of guys managed to come back to it. Just takes time and patience... And a lot of stability, mobility, stretches as rehab work.

 

[narta]

I bet your answers change in two decades.

Maybe the newest science will find the optimal exercise, rom and rir or some other shit.

Optimal for what? Muscle mass? Strength? Picking heavy shit off the ground maybe ain't optimal for muscle building or peak strength, but I assure you it's the optimal way to become relative mascular and strong, enough to feel better about yourself and others to not do stupid things around you.

That's pretty optimal in my book.

 

[birdland]

Belt squat
Seated hs curl
Standing calf raise
Chins
Dips
Side laterals
Toes to bar
Overhead press

 

[AlexDavis43]

I bet your answers change in two decades.

Maybe the newest science will find the optimal exercise, rom and rir or some other shit.

Optimal for what? Muscle mass? Strength? Picking heavy shit off the ground maybe ain't optimal for muscle building or peak strength, but I assure you it's the optimal way to become relative mascular and strong, enough to feel better about yourself and others to not do stupid things around you.

That's pretty optimal in my book.

I'm think he means when you get old.

 

[narta]

I'm think he means when you get old.

Well I am fucking old and still do them. Key phrases
Ego lifting/bad form

Avoid them and you will be just fine

 

[EnhancedChimpTBK]

Well I am fucking old and still do them. Key phrases
Ego lifting/bad form

Avoid them and you will be just fine

You can still get tears/ tendonitis with good form and no ego lifting. Good luck OHP or pressing in general with bicep tendonitis lol.

 

[narta]

You can still get tears/ tendonitis with good form and no ego lifting. Good luck OHP or pressing in general with bicep tendonitis lol.

Tendonitis is your body telling you to make a break. If you can't programm your workouts with deloading phases your body will do it for you

 

[cdoubleu]

Tough choice, but if only 8…

Deadlift
Squat
Bench Press
Overhead Press
Upright Rows
Pull Ups
Bent Over Rows
Dips

Can I sneak in the odd set of calf raises so my calves don’t fall behind too bad?

 

[Liter O' Test]

belt squat

lat pull straight bar
narrow cable row

?dual cable bicep flex squeezers?
?dual cable overhead tricep extension crossover?

seated db press
cable lateral raise
incline barbell press