If you only had 8 exercises.

[AlexDavis43]

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

Sure but I don't know many people who got big calves by training them.

I've trained calves with all sorts of programs. They get stronger but not bigger.

 

[Zebedee]

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

I used to love these when I first started training - slight heel elevation & they’re a quad killer. Only problem is my arse gets in the way nowadays & limits range of motion.

Do you actually do them, or just listing them as what you’d do with limited availability of equipment?

 

[cdoubleu]

Sure but I don't know many people who got big calves by training them.

I've trained calves with all sorts of programs. They get stronger but not bigger.

They can be a real bitch, and a genetic weak point no doubt.

Have you ever seen Arnolds calf program and the results?

 

[Liter O' Test]

Sure but I don't know many people who got big calves by training them.

I've trained calves with all sorts of programs. They get stronger but not bigger.

i favor one leg when i walk, that calf is 50% bigger than the other one

 

[laclark89]

That’s

Sure but I don't know many people who got big calves by training them.

I've trained calves with all sorts of programs. They get stronger but not bigger.

pretty much true u got em or u don’t. I see lots of middle aged over weight white dudes with some sick calves.

 

[laclark89]

I got one quad bigger than the other. Not 50% but noticeable.

i favor one leg when i walk, that calf is 50% bigger than the other one

 

[Memine]

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”

I think
leg press
Lat pull down
Dumbbell bench
Preacher curl
Triceps push down
Overhead press
Deadlift
Ab crunch machine

 

[Memine]

I got one quad bigger than the other. Not 50% but noticeable.

I got a pec bigger than the other

 

[AlexDavis43]

I used to love these when I first started training - slight heel elevation & they’re a quad killer. Only problem is my arse gets in the way nowadays & limits range of motion.

Do you actually do them, or just listing them as what you’d do with limited availability of equipment?

Just listing. My gym has a hack squat machine that I like.

 

[pigeonhed]

This is a fun topic, thank you!!!

1. Squats. Just a personal favorite hits quads, hamstrings, glutes and core.

2. Deadlifts. Focuses on the posterior chain, including the lower back, glutes, hamstrings, and traps. Great for overall strength.

3. Bench Press. Whole upper. Reminds me of being young.

4. Overhead Press. Upper plus adding in stability.

5. Bent-Over Rows. Targets the upper back, lats, and biceps. Important for balanced upper body strength.

6. Pull Ups/Lat Pulldowns. Strengthens the back.

7. Lunges. Cause honesty I would have made the list 6 long but hey let's add some stability.

8. Romanian Deadlifts. Showing off that I know two types of Deadlifts. Excellent for posterior chain development.

 

[laclark89]

This is a fun topic, thank you!!!

1. Squats. Just a personal favorite hits quads, hamstrings, glutes and core.

2. Deadlifts. Focuses on the posterior chain, including the lower back, glutes, hamstrings, and traps. Great for overall strength.

3. Bench Press. Whole upper. Reminds me of being young.

4. Overhead Press. Upper plus adding in stability.

Thanks I get a little bored with the same aas talk and what not and like to get into training diet a little more. Tbh I was interested and stole this topic to see what some of my peers on MESO had to say.

Dang you nailed it with just 6 lifts. I really wanted to do 10, but I’ve seen good physiques built off just squat, pull up, dip and push ups sit ups, of course with decent genetics and years of doing it.

I’m not sure if I asked you but how did your foot end up healing after u blew it out? Are you back to lifting the same weight?
If I remember right u work out at home mostly and squat barefoot like I do?
I remember freaking out about squatting especially with no shoes after u had that injury.

Also I’m jealous about the ohp, I usto love it and think it’s a great movement especially dumbell military press for even more stability than barbell like u mention, but I have a herniated c5c6 or c6c7 in my neck and ohp is one of the only lifts that really bothers me, so I don’t do it anymore. They say lat pull downs or pull ups really effect the neck but I don’t notice it like I do pressing over head.

 

[pigeonhed]

Thank you sincerely for your kind words @laclark89, my foot is back to 100% after 3 operations and a bunch of struggling. That is life.

Yes, I do squat barefoot and my gym is in my garage. Nothing quite like it and although I had some bad luck, I continue on. Injuries will never stop me from enjoying working out.

 

[pinklobster]

Squats
Deadlifts
Overhead Press
Bench Press
Pull Ups
Power Clean
Rack Pulls
Barbells Curls

 

[birdland]

This is a fun topic, thank you!!!

1. Squats. Just a personal favorite hits quads, hamstrings, glutes and core.

2. Deadlifts. Focuses on the posterior chain, including the lower back, glutes, hamstrings, and traps. Great for overall strength.

3. Bench Press. Whole upper. Reminds me of being young.

4. Overhead Press. Upper plus adding in stability.

5. Bent-Over Rows. Targets the upper back, lats, and biceps. Important for balanced upper body strength.

6. Pull Ups/Lat Pulldowns. Strengthens the back.

7. Lunges. Cause honesty I would have made the list 6 long but hey let's add some stability.

8. Romanian Deadlifts. Showing off that I know two types of Deadlifts. Excellent for posterior chain development.

Lunges are underrated

 

[laclark89]

1000%, it is actually one of the most athletic and functional movements you can do.

Lunges are underrated

 

[laclark89]

Thank you sincerely for your kind words @laclark89, my foot is back to 100% after 3 operations and a bunch of struggling. That is life.

Yes, I do squat barefoot and my gym is in my garage. Nothing quite like it and although I had some bad luck, I continue on. Injuries will never stop me from enjoying working out.

Yea for sure, ur one of the good guys around here, always positive. I’m really happy to hear u Made 100% recovery on that.
I needed a surgery in hs for a really bad boxers fracture and it still bothers me to this day and hurts when it’s cold out, functions well though.

Injuries suck, exercise is like my therapy and church all in 1 lol. The only time I ever feel down or depressed is when I can’t train.

 

[iris]

Big three
OHP
Chins
BB rows
Reverse Hyper

4 short.
One more, for luck.

Go

 

[iris]

1000%, it is actually one of the most athletic and functional movements you can do.

In hindsight, if you could add 1 more thing or swap one out from your original list, what would you choose?

@dirthand you haven't seen LaClark great thread, yet.
Come on, give us your 8. Or less, if you are a pro, like Senor Narta and only need 4.
If this doesn't get you out of that kitchen of yours, I don't know what will

 

[narta]

4 short.
One more, for luck.

Go

Good mornings. The old school ones, with a heavy ass bar, bending you like a stick in the wind.

 

[Dirthand]

In hindsight, if you could add 1 more thing or swap one out from your original list, what would you choose?

@dirthand you haven't seen LaClark great thread, yet.
Come on, give us your 8. Or less, if you are a pro, like Senor Narta and only need 4.
If this doesn't get you out of that kitchen of yours, I don't know what will

Lol why would you think i was in the kitchen..
1. Incline DB press
2. JM press
3. Decline cable flys
4.Decline weighted sit ups
5. Single leg weighted lunges
6. Chest supported row
7. overhead bicep curls (cable)
8. wide grip pull up