Lifts I do that I seldom, if ever, see others do

  1. Lifts I do that I seldom, if ever, see others do


    1. Weighted dips-I don't know why so few people do these, but they give great thickness and strength to the chest, triceps, and deltoids. They also help to point out any muscular imbalances when doing them (e.g. weak traps).

    2. Overhead press-I love this lift and they actually make my deltoids sore, which is rare for me. Also, a good indicator of core strength.

    3. Facepulls-help to carve out the posterior deltoids and you cannot butcher the technique as with other lifts.

    4. Walking lunges-brutal and give you more hamstring and glute development that any other lifts.
    M.Ed. Ex Phys



  2. Weighted dips are sick...not only is it an awesome lift but it looks wicked badass...

  3. I fully agree, I would add inverted DB military and 20 rep squats.
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  4. i did 2 out of 4 of those this week, and used to do 3 out of 4 of those

    no overhead press for me, though clean and press is a nightmare all its own

  5. Pullups/weighted pullups with good form...

  6. Push-press should be on there as well! No better.

  7. Nobody does lifts like Ross...

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  8. Add rack pull-ups to the list.

  9. I do all of those, but havent done the walking lunges for while.... Note to self: do walking lunges, thanks rodja.

    1. Dead Hang Pull Ups - Helps just about every other lift
    2. Rotator Bar Pull Downs - Works the Lats in a unique way and helps rehab shoulders
    3. Scapular Pull Ups - Anyone that presses shoud do these
    4. Strict Reverse Curls - May help with elbow pain for some
    5. Standing Ab Movements - Other than fighters not many people use their core on the ground, so why train it that way
    6. Y-T-L-W - Awesome shoulder warmup and rehab exercises
    7. Good Mornings - 9 out of 10 gym go'ers probably don't even know what they are. Builds up your posterior chain like crazy
    8. Terminal Knee Extensions - Helps alleviate and prevent knee pain, also helps with *******s of your squat and deadlift
    9. Glute Ham Raises - With or without a GH bench, these will build up your hamstrings and glutes quickly.
    10. Dumbbell Pullovers - Old bodybuilding staple that is seldom used anymore
    11. Zercher Squats/Deadlifts - Holy hell will these build muscle! This is one exercise I need to start doing myself.
    12. Mobility Training, Foam Rolling, Traction, etc - Seems like no one uses these until something goes wrong.
    Muscle Pharm Rep

  10. 1. Weighted dips-I don't do these anymore because of the stress I already seem to have on my shoulders... I use dips as a failure exercise

    2. Overhead press-Love these too but I do them seated. I started doing them standing but stopped because I got lazy I guess

    3. Facepulls-What are these?

    4. Walking lunges-Love these too but I only do them about 3 times a month. I alternate between standing lunges

  11. Quote Originally Posted by Jayhawkk View Post
    1. Weighted dips-I don't do these anymore because of the stress I already seem to have on my shoulders... I use dips as a failure exercise

    2. Overhead press-Love these too but I do them seated. I started doing them standing but stopped because I got lazy I guess

    3. Facepulls-What are these?

    4. Walking lunges-Love these too but I only do them about 3 times a month. I alternate between standing lunges
    Face Pulls

    Muscle Pharm Rep

  12. Quote Originally Posted by pmiller383 View Post
    1. Dead Hang Pull Ups - Helps just about every other lift
    2. Rotator Bar Pull Downs - Works the Lats in a unique way and helps rehab shoulders
    3. Scapular Pull Ups - Anyone that presses shoud do these
    4. Strict Reverse Curls - May help with elbow pain for some
    5. Standing Ab Movements - Other than fighters not many people use their core on the ground, so why train it that way
    6. Y-T-L-W - Awesome shoulder warmup and rehab exercises
    7. Good Mornings - 9 out of 10 gym go'ers probably don't even know what they are. Builds up your posterior chain like crazy
    8. Terminal Knee Extensions - Helps alleviate and prevent knee pain, also helps with *******s of your squat and deadlift
    9. Glute Ham Raises - With or without a GH bench, these will build up your hamstrings and glutes quickly.
    10. Dumbbell Pullovers - Old bodybuilding staple that is seldom used anymore
    11. Zercher Squats/Deadlifts - Holy hell will these build muscle! This is one exercise I need to start doing myself.
    12. Mobility Training, Foam Rolling, Traction, etc - Seems like no one uses these until something goes wrong.
    Great list. I used to do Good Mornings all the time, can't remember why I stopped doing those. And mobility training does get neglected, it seems to be reserved only for physical therapy.

  13. F*ck yes. I'm all over weighted dips. I completely pwn everyone I've ever seen doing them, in real life, that is.

  14. I do all of them every single week except weighted dips. I do varying forms of dips but not with weight.

  15. I am all over every one of these lifts. I do all 4 of them every week and like you said, I rarely see anyone else do them, especially the face pulls. I discovered these when I was having trouble getting my rear delts to contract easily. Done with proper form, they are awesome for your upper back and rear delt development.

  16. Barbell lunges(not walking) all the way down left , right
    Deadlifts
    Rack deads
    Weighted dips(when i could do them got up to 3 plates one time- arm is getting better so I did regular dips nicely last time)
    Goodmornings
    Incline glute ham raises
    reverse grip barbell rows(make sure form is strict on these while doign heavy weight or you risk a bicep tear[Dorian yates tore his this way])
    sldl
    zercher squats these worked alright only got up to 225 for 4 reps I think and didnt stick with them.
    barbell Front squats - experimented with these for years off and on. never got over 185 lbs for 4 reps...just started them yesterday. they choke me out where I have to do them fast or I cant breathe. so its usually not high reps
    Sumo leg press(for hammies)
    reverse smith bench press
    box squats

    probably more...tired of posting right now

    I could use a ssb bar or whatever its called and a zercher squat bar. Maybe in due time Ill buy this expensive equipment.
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  17. I love weighted dips.
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  18. Quote Originally Posted by smeton_yea View Post
    Barbell lunges(not walking) all the way down left , right
    Deadlifts
    Rack deads
    Weighted dips(when i could do them got up to 3 plates one time- arm is getting better so I did regular dips nicely last time)
    Goodmornings
    Incline glute ham raises
    reverse grip barbell rows(make sure form is strict on these while doign heavy weight or you risk a bicep tear[Dorian yates tore his this way])
    sldl
    zercher squats these worked alright only got up to 225 for 4 reps I think and didnt stick with them.
    barbell Front squats - experimented with these for years off and on. never got over 185 lbs for 4 reps...just started them yesterday. they choke me out where I have to do them fast or I cant breathe. so its usually not high reps
    Sumo leg press(for hammies)
    reverse smith bench press
    box squats

    probably more...tired of posting right now

    I could use a ssb bar or whatever its called and a zercher squat bar. Maybe in due time Ill buy this expensive equipment.
    wow ur my type of guy if u do these lifts lol no homo

    I do deadlifts,rack deads, weighted dips, good mornings (some ppl look at me like squatting wrong) then i deadlift a good 40 pounds more then them and i do front squats and reverse smith bench.

  19. weighted dips is something i rarely see people do and i don't do them myself.
    I think i shud get into it though. Where is the weight strapped?

  20. Quote Originally Posted by BoyFromAus View Post
    weighted dips is something i rarely see people do and i don't do them myself.
    I think i shud get into it though. Where is the weight strapped?
    Around your waist.
    I use a strap contraption they have at my gym. Basically a wide belt with a chain and hook.

    On lighter days I will use the weighted balls. Cross your legs and let the ball rest in there. Our "balls" go to 15 pounds. lol

  21. Face pulls are one of my new favorite exercises. Didn't start doing them until a few months ago.

  22. Push press
    Push jerk
    Clean and jerk
    Squat cleans
    Hang cleans
    Hang snatch
    Power snatch
    Power clean
    Sumo-deadlift high pull
    Overhead squat
    Kettle bell swings

    To name a few.

    I think too many people try and focus on one legged blind folded triceps kick backs while on wobble boards (exaggeration) type moves and forget about the multitude of powerful olympic lifts.
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  23. Quote Originally Posted by CopyCat View Post
    Push press
    Push jerk
    Clean and jerk
    Squat cleans
    Hang cleans
    Hang snatch
    Power snatch
    Power clean
    Sumo-deadlift high pull
    Overhead squat
    Kettle bell swings

    To name a few.

    I think too many people try and focus on one legged blind folded triceps kick backs while on wobble boards (exaggeration) type moves and forget about the multitude of powerful olympic lifts.
    Agreed - isolation exercises are all the rage; I don't understand why guys will do 5 sets of DB curls, 5 sets of concentration curls, 5 sets of BB curls and 5 sets of preacher curls but refuse to do deadlifts.

  24. Quote Originally Posted by CopyCat View Post
    I think too many people try and focus on one legged blind folded triceps kick backs while on wobble boards (exaggeration) type moves and forget about the multitude of powerful olympic lifts.
    And to support your claim see how much attention the thread below grabbed...

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  25. Quote Originally Posted by Royd The Noyd View Post
    And to support your claim see how much attention the thread below grabbed...

    Olympic Lift Demonstrations
    It's a shame
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  26. Quote Originally Posted by CopyCat View Post
    It's a shame
    Just to play devil's advocate, as a strength & conditioning coach, I'm all about the Olympic Lifts, however, this being primarily a bodybuilding board, power is understandably a secondary concern, or perhaps more accurately, a tertiary concern here, if at all.

    Obviously I train my athlete's with power movements, but if I were personal training someone for bodybuilding purposes, I wouldn't use power movements to optimally stimulate hypertrophy.
    NSCA - CSCS

  27. I don't feel this is primarily a bodybuilding forum. It's quite evenly diverse IMO. I do see your point on that, but still believe those lifts have their place, even in bodybuilding.

    And I think they are more fun.
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  28. In my gym:

    99% doesn't do deadlifts
    95% doesn't do any leg exercise, and of those who do, only a few do squats
    90% doesn't do overhead presses
    90% works on chest and biceps 3 times a week

    My gym sucks....

  29. Quote Originally Posted by luke1984 View Post
    In my gym:

    99% doesn't do deadlifts
    95% doesn't do any leg exercise, and of those who do, only a few do squats
    90% doesn't do overhead presses
    90% works on chest and biceps 3 times a week

    My gym sucks....
    completely agree with that, i lift the same time every night and see the same people and maybe 3 guys lift legs, ridiculous...

    +1 for deadlifts and rack lifts

  30. shoulder boxes great for the rotator cuffs

  31. Quote Originally Posted by luke1984 View Post
    In my gym:

    99% doesn't do deadlifts
    95% doesn't do any leg exercise, and of those who do, only a few do squats
    90% doesn't do overhead presses
    90% works on chest and biceps 3 times a week

    My gym sucks....
    shush...........shhhhhhhhhhhhh hhhhh..........

    I dont have to wait for the squat rack as it stand now. Dont ruin it for me.

    Its our little secret. Remember the squat rack is for curls only. lol

  32. Quote Originally Posted by luke1984 View Post
    In my gym:

    99% doesn't do deadlifts
    95% doesn't do any leg exercise, and of those who do, only a few do squats
    90% doesn't do overhead presses
    90% works on chest and biceps 3 times a week

    My gym sucks....

    Well then all the machines and racks for that kind of stuff should be free for you to use.... so u cant really say your gym sucks, maybe just the people that go there.

  33. My firend used to bench press and he would throw the weight up at the top and catch it then come back down. I seen him do it with 135LBS hed throw it up a good 3inches. Dangerous? Yes Impressive? Kinda.

    A show off move showing some skill I guess. Crazy guy.

  34. Romanian Deadlifts
    Good Mornings
    Weighted Chins
    T-Bar Rows - can't believe you guys left this out!

  35. Quote Originally Posted by jakellpet View Post
    Romanian Deadlifts
    Good Mornings
    Weighted Chins
    T-Bar Rows - can't believe you guys left this out!
    YES.

  36. Quote Originally Posted by jakellpet View Post
    Romanian Deadlifts
    Good Mornings
    Weighted Chins
    T-Bar Rows - can't believe you guys left this out!
    Yeah, when I'm doing Romanian Deadlifts people look at me as if I'm royally messing up a regular dead.

  37. Quote Originally Posted by AllMaxBrian View Post
    Yeah, when I'm doing Romanian Deadlifts people look at me as if I'm royally messing up a regular dead.
    haha - I always to a lot of warmup sets with RDFs and GMs - there's a fair bit of balance required

  38. Quote Originally Posted by AllMaxBrian View Post
    Yeah, when I'm doing Romanian Deadlifts people look at me as if I'm royally messing up a regular dead.

    I get taht on Rack Pulls...People look at me weird...I have to assume it is because of the partial range of motion and sh1t ton of weight...

  39. Quote Originally Posted by SoCo4Fun View Post
    I get taht on Rack Pulls...People look at me weird...I have to assume it is because of the partial range of motion and sh1t ton of weight...
    Yeah, some people just don't understand what exercises are if they're not curls or presses...
  

  
 

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