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Thread: What's your favorite Compound Lift for each body part?

  1. #1
    Wannabebig Member
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    What's your favorite Compound Lift for each body part?

    ie
    Shoulders - seated barbell military press
    Chest - dumbbell flat bench
    Back - chin up / half deadlift
    Legs - squat / stiff leg deadlift

  2. #2
    Squat Heavy, Squat Often Cards's Avatar
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    squat - for everything
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    Weighted push ups for everything. I started a regiment of strictly weighted push ups and in one month my max bench went up 25 pounds. It got me past a pleateau. My arms also grew an inch. I'm waiting for the gains to cease haha

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    Senior Member BoAnderson71's Avatar
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    Deadlift and ohp

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    Rory Parker Behemoth's Avatar
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    oly squat, ic db press, bb row
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  6. #6
    Moderator Off Road's Avatar
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    Like Cards said...Squats and some other stuff.
    Last edited by Off Road; 10-30-2010 at 08:13 PM.
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  8. #8
    Senior Member K-R-M's Avatar
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    Press, Bench Press, Deadlifts, Squats in that order. There's no originality in my choices, but they're what I like the most. I do a ton of squats but I hate them actually. I put them because they're so damn effective.

    As for results on your strength and physique, inverse the order. If I had to do just 1 exercise though, it would be the deadlift.

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    Strongman Tom Mutaffis's Avatar
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    If you are talking about compound lifts that means that more than one muscle group will be involved. For a simple routine that hits all muscle groups and provides a good return for each exercise I would include the following:
    • Squats or Front Squats
    • Rack Pulls or Deadlift
    • Weighted Chins or Chins/Pull-ups
    • Weighted Dips (assuming that they don't bother shoulders/elbows)
    • Standing Barbell Overhead Press or Barbell Clean and Press
    • Dumbbell Bench Press
    • Some form of rows (dumbbell, barbell, t-bar, etc.)
    • Strongman training if available (keg carry, tire flip, farmers walk, etc.)
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  10. #10
    Rory Parker Behemoth's Avatar
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    Quote Originally Posted by Tom Mutaffis View Post
    If you are talking about compound lifts that means that more than one muscle group will be involved. For a simple routine that hits all muscle groups and provides a good return for each exercise I would include the following:
    • Squats or Front Squats
    • Rack Pulls or Deadlift
    • Weighted Chins or Chins/Pull-ups
    • Weighted Dips (assuming that they don't bother shoulders/elbows)
    • Standing Barbell Overhead Press or Barbell Clean and Press
    • Dumbbell Bench Press
    • Some form of rows (dumbbell, barbell, t-bar, etc.)
    • Strongman training if available (keg carry, tire flip, farmers walk, etc.)
    Simple, but stellar template right here folks.
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  11. #11
    Bodybuilding Mythbuster
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    Sled pulls, deadlifts and dips.

  12. #12
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    Isn't the thread title an oxymoron?

  13. #13
    Moderator Off Road's Avatar
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    If I had to pick just my favorites, it would be...

    Squat - lower body
    Stiff leg deadlifts - posterior
    Bar dips - upper body push
    Rows - lower body pull

    In fact, if a new lifter concentrated on doing just those lifts, they would make great progress in both strength and size.
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  14. #14
    Skinny Feet Kiff's Avatar
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    Squats-Lower Body
    Weighted Dips-Upper Body

    I recon most people could do a lot with them
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  15. #15
    Bodybuilding Mythbuster
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    Quote Originally Posted by Kiff View Post
    Squats-Lower Body
    Weighted Dips-Upper Body

    I recon most people could do a lot with them

    You're leaving out most of the back though. Deadlifts and dips would be a better option.

  16. #16
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by Songsangnim View Post
    You're leaving out most of the back though. Deadlifts and dips would be a better option.
    Fair point
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  17. #17
    Strongman Tom Mutaffis's Avatar
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    If you look at gymnasts they have well developed upper-body muscles from doing nothing more than dips, pull-ups, and muscle-up's. Half of the muscles in your upper body are responsible for pressing/pushing while the other half are responsible for pulling/rowing - it is important to make sure that you are training both muscle groups to make sure that you maintain a balanced physique and maximize overall development.

    For lower body if you wanted to pick just one movement then I would definitely go with squats.
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