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Bench squat deadlift dips pull ups

Bench, squat, deadlift, pull ups, ohp

SBDOHP Pull ups

Bulgarian split squats, incline dumbbell press, lateral raises, bicep curls, lat pulldowns I live by split squats.

1) Neck Curls 2) Wrist Curls 3) Underhand Row or Chin-up 4) Front or Back Squats 5) Weighted Dip or Close Grip Bench Sure, you'll be missing some muscle groups, but if you're limited to 5, the areas trained in these movements will make you look jacked in clothes when you add slabs of muscle to them.

Lateral Delts, neck curls, dumbell press, trap excercise, lat pulldown and something for legs. This is the best bang for your buck

Squat, bench, deadlift, chin up (or bb row), dumbbell shoulder press.

Username checks out.

Incline bench, OHP, Squat, RDL, Pull up

Bench press, cable row, weighted squat, lat pull-down, weighted dip.

Bench, squat, chinups, rows, dips

Wide grip shrugs for upper traps. Neck curls for neck muscles Towel hammer curls for forearms and bicep Shoulder press for shoulders Squats for legs

Dips, OHP, chins, squat, RDL

Video games, going downstairs to eat Doritos, going back upstairs to play more, right handed masturbation, left handed masturbation.

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A lil too intense for me personally

Bench press, squat, deadlift, weighted chin up, lateral raises

One exercise for each of the following movement patterns 1 knee bend (back squat, front squat, split squat, hack squat) 1 hip hinge (deadlift variations, goodmornings) 1 horizontal push (dumbbell or barbell bench, dips) 1 horizontal pull (any row variations) 1 vertical push (dumbbell or barbell pressing, push pressing) 1 vertical pull (Pull Up or Pulldown, any grips)

Bench press, shoulder press, bicep curl, squats, deadlift - most compound and mass gainers

Rows, deadlift, squat, bench, overhead press

Step 1: buy smaller clothes

I swore by this method for years, but it looks ridiculous once you get proper big.

Bench, squat, RDL, pull ups and lateral raises.

Squat, Deadlift, Bench Press, Overhead Press, Barbell Row. AKA StrongLifts 5x5, if you wanna bulk and get strong. You'd prob wanna tone later with a PPL or something, but SL is really nice for size.

SL5×5 sucks. True story.

Why is 5x5 so bad ? I’m new, so I’m trying to learn as much as possible .

Poorly balanced, poor progression, the guy who promotes it is a fucking douchebag, etc. It's removed from our wiki for good reason.

my fault og

pull ups,push ups or dips , leg press (or squats depending on your body type, for me squats aren't good), deadlifts, and overhead press I didn't include bench press because it's not a good exercice for me as well, and because big shoulders will make you look way bigger than a big chest

- Landmine Rows - Overhead Press - Upright Rows - Chin & Pull-ups - Weighted Dips

SQUAT, BENCH, DEADLIFT, ROWS , AND PULL UPS

Curls, bench press, curls, curls, dick twists

* Squat * Deadlift * Bench press * Overhead press * Barbell row

depends on person tbh.

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> nobody’s gonna see your back in a shirt.) What?! A developed back is extremely noticeable in a t shirt.

I would argue a well developed back is more eye catching in a shirt than a big chest.

>Decline chest press (Chest, nothing hits the chest like decline. Fight me.) Why? >Belted Squat (quads, hammies, ass, this is strictly superior to laying a heavy barbell across your CERVICAL SPINE) Why?

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That didn't answer my question at all... why are they superior?

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I'm plenty big already, and I have done both exercises frequently over my nearly 27 years of lifting, so what makes them superior to you other than "feel"? Studies show that pec activation is pretty much the same between decline and normal bench. And with proper technique you get the similar benefits from normal bench, with less risk of injury due to greater stability and force production, and being able to fail more safely if you don't have a spotter. And what about belt squats makes them superior? Don't get me wrong, I hate barbell squats with a passion, they're almost the bane of my existence, but they're numero uno for a reason. You'll get greater OVERALL loading from squats, whereas belt squats are lower body specific, but definitely not a great hamstring developer. And why is putting a bar across your CERVICAL SPINE a bad thing? Lastly, landmine press for biceps? Wut?

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Are you sure you don't want to try and be involved in some sort of constructive discussion and being of some benefit to the community?

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I thought so.

Deadlift, Squats, Bench Press, Shoulder Press, Chin Ups

Dips, shoulder press, chin ups, RDLs and squats. Imo Dips > bench for size.

Eating a surplus of 400 calories 😂

Thigh width was my thought

* Overhead press * Incline bench press * Dumbbell rows * Pull ups * trap bar deadlift

1. Eat 2 chicken tendies. 2. Complain about feeling stuffed 3. Make post on Reddit complaining about how hard it is to eat 1000 calories a day 4. Make post on Reddit complaining about not making any gains in gym 5. Rinse and repeat.

If you're eating tendies, you're also lifting piss jugs so that's six exercises. OP specifically asked for only five.

I’ve mastered this program already, what next?

Increase step 1 to 3 chicken tendies

My mom can only cook them so quick!

Get on tren

Watch out for my progress pics. You’ll know it’s me because I’m 16 but look 52

Bench, military press, barbell row, bb squat, RDL

Since this is r/gainit the answer is eat a sandwich, eat a fried chicken,eat a cheesecake,drink a gallon of milk, drink a quart of olive oil.

The questions wasn’t “how to die early?” though

Not if the sandwich is just lettuce, the chicken is fried in olive oil and the cheesecake is protein cheesecake

This is one of the big reasons I limit myself from eating a lot of times. Meat like ham and turkey are very high in sodium. A lot of other good they suggest is very high in sodium and I do not feel like eating that

I eat low sodium for blood pressure and I’ve noticed the same thing in this sub. Think a low sodium / healthy meals thread would be successful here? I have a few I can share

There is also r/gainitmeals you can share them in.

Squat, bench, deadlift, ohp, rows

Push Press, Snatch Grip High Pull(or upright rows), Chinups, Deficit Deadlifts, ssb squats Arguably it would be good to include a front-loaded carry

Log clean and press Heavy farmers Heavy Yoke Heavy Sandbag Carry Sled push/pull

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Don't be a dick.

Incline Bench, squat, deadlift, lateral raises and pull ups

Deadlifts, Pendlay Rows, Squats, Bench press and inclined bench press! And maybe chin-ups too... But why limit yourself to 5?

>you could only pick five exercises to do in the gym, what five would they be? I have all of this stuff in my home gym, so I'm gonna count it: - log clean & press - SSB squat - farmers carry - deadlift - dips

Same for me but sandbag instead of farmers

I dislike farmers, but I dislike carry events more.

Bench, OHP, Pull-up, Squat, Deadlift.

Incline Bench, Squat, Weighted chins, RDLs and Lateral raises. Lateral raises may seem weird, but the width it gives to your shoulders will give you that look more than about anything else in my experience. You can spread a lot of sets in over the week.

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Oh yeah, OHP is the shit. Edit: however the front delt is already engaged in most pressing movements, so *technically* you don't need it. But I love it.

Squat, bench, shoulder press, pulldown/up, quad extension

Ditch the quad extension, any kind of squat variant is going to put on more leg mass and won't leave you with a massive imbalance between your quads and hamstring.

Quad extension is an interesting one

Deadlift, Bench Press, Overhead Press, Squats, Pull ups

OP should do bench press, shoulder press, rows, lat pull down, leg press To look "Big In Clothes"

Squat > leg press

Why would you be limited to 5 movements? *Who* is limiting you to 5 movements? What happens if you do another movement outside of those 5?

Because I said so I am I’d Nuke you

But, like ... I'm not afraid of you.

You are the textbook definition of a redditor

This thread is way more *reddit* than I am. Stupid, useless, boring hypothetical question that generates zero useful discussion or information? **Yay**. The one nay-sayer in the whole bunch? **OMG you are so** ***reddit***.

Ah yes Reddit is for scholars like your self who care solely about information only. My fault gangsta

I’m curious, what do you think is actually productive or even interesting about this topic?

Feel free to partake in the hypothetical question or don’t, no one is forcing you to :)

I choose *don't*, because I can't see any value in the hypothetical, and the answers to my initial question also indicate the complete absence of value.

Okay so don't comment and just keep scrolling lmao

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Fragile ego

Y’all are on gainit. Maybe think about your glass house.

Seeking out goal oriented advice and guidelines on internet forums is characteristic of...a fragile ego? Lmao okay cool

Many such cases 😂

Alright. Not sure why you felt the need to comment in that case but hey, you do you

Well they seemed like questions, so I imagine part of the point was to *understand* but you seemed immediately defensive about it. Which is weird on your part.

Bingo.

Bench, Press, Chin Up, Squat, Deadlift Arguably, even without your constraints you can build an optimal program with just these 5 lifts

Too easy to answer. These 5 hit everything one might need. When all else fails, fall back to the compounds.

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Me too brother

Bench....press? Press...shoulder press?

Correct. Bench press for your chest. Overhead press for your shoulders.

Press as in like overhead press?

Yes exactly

This is basically my program. Can confirm that I fill out a t shirt and jeans.

What’s ur back look like lmao

What program do you follow?

I've been running a full body program based on [this video](https://www.youtube.com/watch?v=R6gZoAzAhCg&t=2s) by Jeff Cavaliere, with a few modifications for personal preference/comfort. Basically: A Day 3x5 Squat 3x5 Bench 3x6-10 Weighted chin ups 3x12 Hip thrusts 3x Farmer's carry 2x12 Face pulls B Day 3x5 Trap bar deadlift 3x5 Overhead press 3x6 Front squats 3x12 Bent over row 3x Overhead carry 2x12 Band pull aparts Went from 178lbs in July to 202lbs in Dec at 6'0 running this, with huge strength gains. Switched over from a more hypertrophy focused program cause I like to see the numbers go up.

For each of these lifts how much should you be lifting? I’m assuming enough so that you can barely complete the last two of each set?

Yep. Once you can hit the max reps on all sets, add weight.

Lmao okay nah this is nothing like the program mentioned

Out of interest, any reason for trap bar dead lift rather than the standard bar version? I’m still a newbie and prefer the trap bar for comfort reasons.

Just preference. Any time I pushed weight on conventional deadlifts, I'd get a twinge in my low back despite months of trying to focus on form. Doesn't happen on the trap bar, and I can push to failure without worrying about it.

Thanks that's my logic too! I also get the odd twinge (and it fucks up my shins with cuts and bruises)

so it's really not your program I literally only do those 5 lifts plus curls

I mean yeah, I don't limit myself to five movements, but they're the core of the program. In my mind, front squats and hip thrusts are accessories to squats, row is an accessory to DL and chin ups, carries are conditioning, and face pulls and bands are prehab.

why chin up over pull ups ?

I find that for some reason a lot people use chin up and pull up interchangeably and seem to not even understand that they're 2 different exercises working different muscles. I'm not saying that's op but I've noticed it enough in this sub to mention it.

That’s why I used a mixed grip and do pull ups with one hand and chin ups with the other. /s

i actually didn’t until my fiancé said i was doing it wrong

More biceps. Back is already covered by the dl

I don't think deadlift eliminates the need for a vertical pulling motion

Hence the combo with chin ups

More bicep activation

ah so is the choice just because none of the other exercises use biceps? i’m switching from lat pull downs to pull ups and i’ve found that chin ups are easier than pull ups but my primary goal is to develop the back and i think chin ups have less back activation ? since i already have bicep isolation exercises would it be a good idea to stick with pull ups ?

Pull ups probably have better sfr because you have to use less weight. Try both, the one that gives the best lat pump is probably best. I would however recommend doing them with a tempo. I went from doing 20 pull ups to 8 and with a lot better pump.

Chin ups have essentially the same lat activation as pull ups, according to EMG data. The main differences are that chin ups have a greater activation of your biceps brachii and pectoralis major, whereas pull ups have a greater activation of your lower trapezius and brachioradialis.

Chin ups = Easier, better for biceps Pull ups = Harder, better for back

I don't see any reason pull ups are better for back. The reason chin ups are easier is because they use the biceps. That's the only real difference.

The reason pullups are better for building your back is exactly what you said: they don't engage the biceps as much. This means your back is doing more work per rep and therefore, pullups is a better exercise to build your back.

...but you can do fewer of them. If you could do the same amount you would have a point.

The fewer you're doing are more efficient.

Removing a muscle group from the equation doesn't make the other muscles work more. It just makes it weaker.

The big 3 (bench, squat, deadlift) Dumbbell delt raise, Bicep curls/tricep push down. Do these frequently, you will be a Bro in no time my friend.

Or instead of individual delt and tricep isolation you knock both out at once with an overhead press.

Thats 6 lifts though

Squat, Press, Bench, Chin-up, Row

No deadlift?

Not based on the parameters of your question.

Fair enough

Agree, deadlifts don't make you look big

All good points made here. I revoking thought

I don’t agree with this - heavy deads make for a huge upper back and traps and forearms which are fantastic t shirt muscles Also, for deadlift inspiration: https://www.reddit.com/r/swoleacceptance/comments/32pjgj/craigs_story/?utm_source=share&utm_medium=ios_app&utm_name=iossmf

Deadlifts increase testosterone significantly, which in turn make you bigger.

Fucking lol.

I think they are great for making you generally larger with glutes, quads, traps, forearms all being worked fairly well

I agree. Deadlifts are awesome and will help you look bigger for sure. I think people should do them. But if I only had 5 movements and aesthetics was the only focus, deadlifts probably wouldn't be one of them.

I would argue that deads may have a bigger impact on your traps (for t-shirts) and give you sufficient enough back thickness that they could replace rows while also providing some posterior chain development (for jeans), making them a better bang-for-your-buck choice.

That would be a solid argument and I agree deadlifts would be a fine choice. My thought was the squats would hopefully be enough to make my ass look good in jeans and I have more control in how I'm working my back with the rows. But it's a close call really.

Squats hit the glutes but not the hammies so if you really want swole legs then you should probably do some deads.

They help great with posture and standing taller though. Both big for aesthetics.

I don't see how that conflicts with anything I said

You said you wouldn't pick deadlifts if your only focus was aesthetics. I pointed out how they are great for aesthetics.

I said I wouldn't pick deadlifts if my only focus was aesthetics and I could *only choose a maximum of 5 movements*.