4 Exercises to Focus on in the Gym
Posted on 13 January 2009
Over the last few years training I have come to realizations over which exercises work and which don’t. Maybe they are specific to my body but all I know is that they are four of the most effective movements for building mass, getting in an exciting workout and getting the metabolism boosted for the day!
1 -- Front Squats
If you Haven’t learnt how to do this exercise then ask a PT in the gym for a quick guide on how. They are superb when done correctly and in my opinion blow and normal squats out of the water for the following reasons:
- Less Spinal Load: Basically meaning your less likely to do any damage or compressions to your spine that ordinary squats.
- Works Your Abs: Front Squats require better posture and therefore activate your abs way better than most any other exercise. Front Squats will build an awesome core!
2- Dips
Never have I seen such an effective upper body exercise. Dips are amazing at working your; Core, Chest, Triceps, Shoulders, Upper back and Sternum. Nothing will make your upper body look as impressive as doing dips. I love doing them either weighted for low reps in the gym or on any bars I find when out free running for high reps.
If you can continue to add weight to your dips and maintain good form then your set for some great progress in terms of your bodies function and looks. I know Keith at TTP is a big fan of dips and regularly combo’s them with Deadlifts. A workout of purely weighted dips and deadlifts is unrivaled in terms of functional upper body building in my opinion.
3- Deadlift
The famous deadlift. Once perfected its a superb movement to make you more functional in everyday life….Think about it what could be more useful than being able to lift heavy stuff from the ground. Its a movement we have all evolved to be doing and it works your whole body especially the Hips, Upper Back, Forearms, Lower Back, and Hamstrings. Basically the most functional muscles in your body.
Recently I have been reading Paul Chek’s great book entitled How to Eat, Move and be Healthy its something that everyone should pickup as an overview of the important things for living a healthy lifestyle. In the Excercises chapter the first one listed is the deadlift as its such a natural movement for Human Beings.
Just be sure to perfect your form and take it slow when starting to deadlift.
4- Shoulder Press and Hold
This is an exercise I have evolved myself and do it once or twice a week when in the gym. I mentioned it previously in my article on abs but I will go into it in more detail now.
Basically its a simple shoulder press with a heavy weight, a weight as heavy as you can Push Press up. Once the weight is up just hold it above your head and brace your abs and feel the tension. After 10-20 seconds your abs and legs (stabilizers will start to shake) when this feeling comes along its time to stop. Do a negative with the barbell (take down the weight slowly) and mount it on the rack.
Obviously there is no video for this one as its a hybrid exercise. It does an amazing job at activating all the muscles that normally stay dormant during a workout, and if doing a few sets of this doesn’t get you abs of steel I don’t know what will….
“All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work.”
Comment by Marc Feel Good Eating
13 January 2009
Chris,
Could not agree more, and love dips!!!
For those that do weighted dips and don’t have equipment for it or can’t clamp more then a 30 pound dumbell in between their feet…like me. This is what I use. An old back pack. Toss in the weight plate or dumbell and you’re good to go.
Marc
Comment by Chris - fitnessfail.com
13 January 2009
Nice article. I really like seeing people post about big compound lifts instead of foo-foo (I believe that’s the technical term) isolation stuff.
Comment by David at Animal-Kingdom-Workouts.com
13 January 2009
For exercises, I love the dips. I need to find some parallel bars nearby so I can do them too.
- Dave
Comment by Keith Norris
13 January 2009
I think I could successfully argue that these four movements, performed in both the strength and power modalities, could constitute an all-encompassing and effective weight room program. Add sprints to the mix, and you’ve got the workout basics covered. This is an excellent real-life example and application of the 80/20 rule.
Comment by Son of Grok
13 January 2009
I have been keeping my eyes open for a nice setup to use as a dip station. I have been doing them the ghetto bench way. Next step is to make one from scratch!
The SoG
Comment by Tom Parker - Free Fitness Tips
13 January 2009
I’m another dip lover. Thanks for the rucksack tip Marc. I’ve been using one for my other bodyweight exercises but never thought of using it to add some resistance to my dips.
Comment by TrailGrrl
14 January 2009
Good tips! Women often shy away from major compound movements like squats because they are “too hard” and we get sucked into the idea that foo-foo (the technical term) lightweight brightly colored dumbells will get us fit. The other problem is that an Olympic bar unassisted is just too heavy. And then there’s the notion that free weights are masculine, not feminine.
I found that doing different types of squats using a self-spotting rack setup (so I didn’t need help with the Olympic bar) tone you up like nobody’s business. Your butt will be like a half bowling balls.
I learned that if I wanted a solid routine but simplified, and maybe one that doesn’t take too long, to do squats, some sort of overhead press, deadlift, and either bench dips or pushups. That works everything pretty much. You can even do these outside at the trail with a log or tree branch.
Keep the zen simplicity coming!
TrailGrrl
Comment by Yavor
14 January 2009
Solid selection of exercises bro.
Good stuff!
Comment by Andrew R - Go Healthy Go Fit
14 January 2009
4 great workouts! Thanks for the post.
All the Best,
Andrew R
Go Healthy Go Fit
Comment by Rob
14 January 2009
I’m training for triathlons and I try to balance the demands of the three triathlon events to creates the ultimate training regime for total fitness. Considerations include: speed, power, endurance, flexibility, and strength.
I also have to consider the development of maximum flexibility and corresponding range of motion in each joint plus training intensity.
Weights play a part but sets comprising a high number of repetitions using lighter weights tends to achieve the desired balance.
For me the true gains came when I changed my focus from individual muscle groups or body parts and towards movements such as ‘pull’ or ‘push’ which freed up my workout so I could hit a lot of muscles at once.
Comment by Chris - fitnessfail.com
15 January 2009
Trailgirl -
Excellent points. If the self-promotional plug is acceptable, I just wrote something about those very issues (link in my signature on here).
Take a look at the strength tables linked in that piece. Judging by those compiled numbers I’d be a little surprised if a bare 45lbs barbell is too heavy for most women in the big compound lifts. Though it’s fine it if is.
I’d also strongly suggest Mark Ripptoes “Starting Strength” for people new to strength training. My girlfriend just finished a three month barbell cycle with great results.
Son of Grok -
Do you have a pull up bar? You might consider getting some rings and hanging them. Ring dips are bit harder than bar dips, but are a great exercise. In my opinion the instability of them lends itself to great transfer to other activities as well. You can buy rings (for around $80) or make them yourself with PVC tubing heated in the oven and wrapped around a paint can for shape.
Here’s a link to one of many pages with instructions:
http://www.instructables.com/id/How-to-make-PVC-gymnastic-fitness-rings/
Comment by Guylaine
15 January 2009
These are four great picks. I definitely don’t see enough people doing front squats at the gym. That’s probably because you can lift more weight in the back squat by leaning forward slightly. The front squat leaves little room for cheating, so it doesn’t ‘look’ as impressive.
Comment by Chris
16 January 2009
@ Rob: That sounds great, I really think when training for a specific sport its key to stick to compounds and improve your performance in them. For me the only reason to use bodybuilding routines or work on accessory muscles is to develop a pumped up bodybuilders physique which neither looks appealing or is functional. If you haven’t had a look crossfit.com could give you some inspiration for compound based intensive workouts….
@ Guylaine: Sadly what you’ll probably find is that most people in gym’s avoid compounds as they are simply too hard, its all too easy to do some machine chest/leg pressing…. Compared to for instance a combo of deadlifts and dips there is no comparison in terms of getting your body going. (HR, Metabolism, Muscle Activation)
Thanks for the great comments guys!
Comment by Son of Grok
23 January 2009
Fitnessfail Chris,
I do have a hanging pull-up bar. I dont think it is high enough to hang rings from though. Thanks for the advice! pretty cool.