S&C UnderGround Top 5 compound exercises that really work in life

10/8/16 4:34 AM
10/6/16
Posts: 2
Top 5 compound exercises that work in everyday life and real functional training all around? Phone Post 3.0
10/8/16 2:52 PM
8/5/13
Posts: 1197
Deadlift Phone Post 3.0
10/10/16 2:27 PM
3/26/10
Posts: 1136
Deadlift
Squat
Bench
Weighted pull up
Press Phone Post 3.0
10/19/16 4:44 PM
6/15/09
Posts: 236

As above, maybe dips over press

10/20/16 7:48 AM
6/7/12
Posts: 1843

How does the bent over, barbell row compare to the pull up?  Which targets more muscle groups?

10/20/16 9:47 AM
3/5/14
Posts: 7211
shark tank -

How does the bent over, barbell row compare to the pull up?  Which targets more muscle groups?

I would say both are pretty damn good.  If I HAD to pick only one I would pick pull ups, but I personally alternate between the two when doing back work.

I would also like to add loaded carries to that list.  Like Farmers walks with really heavy weight specifically. Puts a load on your entire body and you have to walk with it.

10/21/16 3:28 AM
10/25/05
Posts: 7745
Hurtsogood -
shark tank -

How does the bent over, barbell row compare to the pull up?  Which targets more muscle groups?

I would say both are pretty damn good.  If I HAD to pick only one I would pick pull ups, but I personally alternate between the two when doing back work.

I would also like to add loaded carries to that list.  Like Farmers walks with really heavy weight specifically. Puts a load on your entire body and you have to walk with it.

Why do you alternate? Why not both?

10/21/16 9:41 AM
3/5/14
Posts: 7245
Animal Mother -
Hurtsogood -
shark tank -

How does the bent over, barbell row compare to the pull up?  Which targets more muscle groups?

I would say both are pretty damn good.  If I HAD to pick only one I would pick pull ups, but I personally alternate between the two when doing back work.

I would also like to add loaded carries to that list.  Like Farmers walks with really heavy weight specifically. Puts a load on your entire body and you have to walk with it.

Why do you alternate? Why not both?

I do both, just on different days.  That's what I meant by alternate.  So lets say I Benched one day, I might do pull ups that day  as well.  Then a couple days later I would overhead press and do rows that day.  That's what I'm refering to.

10/23/16 11:17 AM
3/26/10
Posts: 1147
A push, a pull, a squat, a deadlift. Progressively heavier weights and mix up the exercises to keep it interesting is a reasonably good basis Phone Post 3.0
10/30/16 10:47 AM
12/17/11
Posts: 2064
shark tank - 

How does the bent over, barbell row compare to the pull up?  Which targets more muscle groups?


Unless you are really good at pullups, rows will give you a much better bang for your buck. Better for brute strength and for muscle building.
11/3/16 3:57 PM
6/10/03
Posts: 1731
GARRA - Deadlift
Squat
Bench
Weighted pull up
Press Phone Post 3.0

I would substitute snatch for bench (you don't really need 2 pressing exercises)

The snatch is a full body movement and it is explosive so it will help you stay athletic.
11/3/16 5:03 PM
3/5/14
Posts: 7346
surf2live -
GARRA - Deadlift
Squat
Bench
Weighted pull up
Press Phone Post 3.0

I would substitute snatch for bench (you don't really need 2 pressing exercises)

The snatch is a full body movement and it is explosive so it will help you stay athletic.

A power clean would make more sense than a snatch simply because you can use more weight while accomplishing a similar goal. 

11/3/16 6:33 PM
6/10/03
Posts: 1732
Hurtsogood -
surf2live -
GARRA - Deadlift
Squat
Bench
Weighted pull up
Press Phone Post 3.0

I would substitute snatch for bench (you don't really need 2 pressing exercises)

The snatch is a full body movement and it is explosive so it will help you stay athletic.

A power clean would make more sense than a snatch simply because you can use more weight while accomplishing a similar goal. 

I would be ok with that too. Snatches are just more fun to do though lol

11/4/16 8:22 AM
3/5/14
Posts: 7347
surf2live -
Hurtsogood -
surf2live -
GARRA - Deadlift
Squat
Bench
Weighted pull up
Press Phone Post 3.0

I would substitute snatch for bench (you don't really need 2 pressing exercises)

The snatch is a full body movement and it is explosive so it will help you stay athletic.

A power clean would make more sense than a snatch simply because you can use more weight while accomplishing a similar goal. 

I would be ok with that too. Snatches are just more fun to do though lol

I could see that.  I think the technical skill level needed for cleans, especially power cleans in particular is quite a bit lower, though. So assuming the person who will be doing them doesn't have a background in olympic weightlifting, a similar yet less technically demanding movement probably makes the most sense.

12/1/16 2:35 PM
1/1/01
Posts: 8633
Dan John goes to great lengths to explain why he thinks the fundamental lifts that every beginner needs to be taught are:

- hinge
- squat
- press
- pull
- weighted carry

With the hinge being any hip dominant exercise (like a deadlift), any version of squat, any major upper body press, any major upper body pull, and any major weighted carry (his preferred option seems to be farmer's walk). And i tend to agree with him. Get strong in 1 lift from each category and i'd say you're in a better place strength wise than 95% of the population.
1/18/17 11:06 AM
1/1/01
Posts: 7669

The following 5 movement patterns are key for my folks: (Examples in  perenthesis)

Deadlift variant: (Trap-Bar DL / Clean Deadlift & Shrug)

Horzontal Push variant: (Push-up / Floor Bench Press)

Horizontal Pull variant: (Recline Pull / Heavy Rowing movement)

Vertical Push variant: (OH Press / Pike or Handstand Push-up)

Vertical Pull variant: (Chin-ups or neutral grip Pull-ups / Supinated or nuetral grip Pull-down)

TAKU

1/20/17 11:43 PM
6/5/12
Posts: 246
Taku -

The following 5 movement patterns are key for my folks: (Examples in  perenthesis)

Deadlift variant: (Trap-Bar DL / Clean Deadlift & Shrug)

Horzontal Push variant: (Push-up / Floor Bench Press)

Horizontal Pull variant: (Recline Pull / Heavy Rowing movement)

Vertical Push variant: (OH Press / Pike or Handstand Push-up)

Vertical Pull variant: (Chin-ups or neutral grip Pull-ups / Supinated or nuetral grip Pull-down)

TAKU

All in the same workout?

1/21/17 6:48 AM
8/5/13
Posts: 1223
Taku- do you prefer deadlifts over squats?
1/23/17 3:49 PM
1/1/01
Posts: 7671

srld,

Yes, you can do all of those in the same workout. Depends on your program design goals.For me, program design means creating an overall plan of action as to what should be done.Yet the procedures implemented allow for the indidvidual athletes needs, goals, abilites, limitations, and preferences (psychology)

nick1302,

Yes, I do prefer DL variations to classic squat variations. These days I don't have people doing too much back squatting unless they are Power Lifters or O-Lifters. I prefer heavy DL variants supplemented with various other single leg squats & lunges, as well as Goblet Squats, Zercher Squats etc. I also like heavy leg press and single-leg Leg press. I have access to very high-end Leg Press machines so I use them quite a bit.

TAKU

1/23/17 6:54 PM
10/25/05
Posts: 7956
Hurtsogood -
Animal Mother -
Hurtsogood -
shark tank -

How does the bent over, barbell row compare to the pull up?  Which targets more muscle groups?

I would say both are pretty damn good.  If I HAD to pick only one I would pick pull ups, but I personally alternate between the two when doing back work.

I would also like to add loaded carries to that list.  Like Farmers walks with really heavy weight specifically. Puts a load on your entire body and you have to walk with it.

Why do you alternate? Why not both?

I do both, just on different days.  That's what I meant by alternate.  So lets say I Benched one day, I might do pull ups that day  as well.  Then a couple days later I would overhead press and do rows that day.  That's what I'm refering to.

I don't even remember writing that. I was drunk. My bad. 

1/30/17 9:32 AM
6/5/12
Posts: 248
Taku -

srld,

Yes, you can do all of those in the same workout. Depends on your program design goals.For me, program design means creating an overall plan of action as to what should be done.Yet the procedures implemented allow for the indidvidual athletes needs, goals, abilites, limitations, and preferences (psychology)

nick1302,

Yes, I do prefer DL variations to classic squat variations. These days I don't have people doing too much back squatting unless they are Power Lifters or O-Lifters. I prefer heavy DL variants supplemented with various other single leg squats & lunges, as well as Goblet Squats, Zercher Squats etc. I also like heavy leg press and single-leg Leg press. I have access to very high-end Leg Press machines so I use them quite a bit.

TAKU

Maybe split them up in the week with assistance exercises 

Edited: 1/30/17 3:20 PM
1/1/01
Posts: 7673

srld,

There are many ways to do it. 

Classic PUSH - PULL - LEGS SPLIT:

Day 1. = Pull

DL variant, Verticla Pull variant, Horizontal Pull variant, etc

DAY 2. = Push

Horzontal Push Variant, Incline, OH Press, etc.

DAY 3. = Legs

KB / DB Squat Variant, Leg Press variant, Lunge variant, etc.

You could also do full body with a daily focus on one major region: (Bold exercises are the focus of the day)

WORKOUT A: LEGS
Squat variant
MB Cross Push-Up
1-Leg Balance
Lunge
Face-Pull
Resisted Rotation
Leg Press
Push / Pull
Triple-Threat
 
WORKOUT B: PUSH
Chest Press
BP Swim
Front Balance
OH Press
BP Alt Pulls
Wood-Chop
BW+/- Dips
MB Rotational Reaching Lunge
Back Extension
 
WORKOUT C: PULL
CDL&S*
1-Leg Box Squat
Side Balance
Chin-Up / Pull-Down
DB Lateral Reaching Lunge
Reverse Wood-Chop
Row
BP Alt Punch
Marching Hip Raise
 
TAKU
2/13/18 5:16 PM
1/1/01
Posts: 6823
Taku -

srld,

There are many ways to do it. 

Classic PUSH - PULL - LEGS SPLIT:

Day 1. = Pull

DL variant, Verticla Pull variant, Horizontal Pull variant, etc

DAY 2. = Push

Horzontal Push Variant, Incline, OH Press, etc.

DAY 3. = Legs

KB / DB Squat Variant, Leg Press variant, Lunge variant, etc.

You could also do full body with a daily focus on one major region: (Bold exercises are the focus of the day)

WORKOUT A: LEGS
Squat variant
MB Cross Push-Up
1-Leg Balance
Lunge
Face-Pull
Resisted Rotation
Leg Press
Push / Pull
Triple-Threat
 
WORKOUT B: PUSH
Chest Press
BP Swim
Front Balance
OH Press
BP Alt Pulls
Wood-Chop
BW+/- Dips
MB Rotational Reaching Lunge
Back Extension
 
WORKOUT C: PULL
CDL&S*
1-Leg Box Squat
Side Balance
Chin-Up / Pull-Down
DB Lateral Reaching Lunge
Reverse Wood-Chop
Row
BP Alt Punch
Marching Hip Raise
 
TAKU

With the second split, are the exercises not in bold performed between each set? 

2/16/18 9:05 AM
8/20/16
Posts: 133

I like Dan John's approach, as posted above. I also like simplicity. And Pavel.

 

deadlift

side press

some type of aerobic or cardio work

 

then get out of the gym and train martial arts.

 

 

5/16/19 7:45 AM
1/1/01
Posts: 30318

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