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hari
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Post by hari » Sun Apr 05, 2009 7:34 pm

Hi,everbody it is long time no see,How are you doing??!! :grin:
my question is a if you had to choose only 2exercises for grow both mass,
strenght,power at same time,,,what kind of movement would you select??

i would choose 1;bench press
2;zercher suqat [it is mix with deadlift and squat]

Thanks for answer :roll:


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Post by pdellorto » Sun Apr 05, 2009 7:35 pm

I dunno. Clean and Press and sled dragging?

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Post by hari » Sun Apr 05, 2009 7:44 pm

pdellorto wrote:I dunno. Clean and Press and sled dragging?
dont you put squat exercises??? its amazing!

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Stephen Johnson
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Post by Stephen Johnson » Sun Apr 05, 2009 8:13 pm

I think that you need at least 4 movements:

Lower body push
Lower body pull
Upper body oush
Upper body pull.

A clean followed by a push press hits all four. But it would develop power more than mass.

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Post by pdellorto » Sun Apr 05, 2009 9:36 pm

hari wrote:
pdellorto wrote:I dunno. Clean and Press and sled dragging?
dont you put squat exercises??? its amazing!
If it's a heavy enough clean, you'll have to squat under to catch it and then stand up. A front squat, sure, but your posterior chain will get lots of work dragging that sled.

You can pick lots of pairs, really. I've seen tire dragging and pushups, I've seen one-exercise workouts (usually a burpee, if you've got nothing else it's a great one). You can pick Deadlifts and overhead pressing. You can pick Weighted Chinups and Back Squats. It's really about what you feel covers everything well.

If all I could do was clean and press and drag a sled, I think I could go pretty far. Especially since "drag a sled" is about as broad as "lift weights" in terms of what it can mean. Forwards, backwards, sideways, upright dragging vs. low dragging, various arm positions...


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Post by Ryan A » Sun Apr 05, 2009 11:13 pm

Power snatches and back squats.

hari
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Post by hari » Mon Apr 06, 2009 12:36 am

In logically it is able to develop your strength,mass,power at the same time doing only 2or 3exercises???
dont you think it is amazing of just doing 2 exercises 3days a week,can reach the body you want;;

monday;

squat;5x5
bench press;6x6

wedneday;

zercher squat;5x5
bench press;3x12

friday;squat;5x5
bench press;6x6

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Post by robertscott » Mon Apr 06, 2009 10:54 am

you'll need some kind of row to balance out all that pressing. Also instead of squatting three times a week you could try deadlifting

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Post by pdellorto » Mon Apr 06, 2009 12:22 pm

robertscott wrote:you'll need some kind of row to balance out all that pressing. Also instead of squatting three times a week you could try deadlifting
And that's why people usually do more than two exercises.

Seriously, it's a fun question, because it forces you to boil it down to the minimum. To try to figure out what you do that works you the hardest. But unless you're actually prevented from doing more than X number of exercises, why cut things out?

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Post by TimD » Mon Apr 06, 2009 2:35 pm

I would agree with Stephen, but although it wouldn't be the ideal mass builder, you could get pretty big and stong. I also agree with "why limit it?"
Interestingly, Bob Hoffman posed the question of "which exercise would you choose for the combination of physique and power/strength?" to the members of his York BB club back in the 50's, *including his bodybuilding types), and the results were interesting. The top two were the Bent Press )a grinding strength movement using almost every muscle in the body) and the two hands snatch.
Tim

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Post by Stephen Johnson » Mon Apr 06, 2009 3:10 pm

TimD wrote:Interestingly, Bob Hoffman posed the question of "which exercise would you choose for the combination of physique and power/strength?" to the members of his York BB club back in the 50's, *including his bodybuilding types), and the results were interesting. The top two were the Bent Press )a grinding strength movement using almost every muscle in the body) and the two hands snatch.
Thanks for that Hoffman tidbit, Tim.

I never heard of the bent press before now (and probably couldn't do it without a chiropractic adjustment afterwards :wink: ), but there are lots of photos of the old-time strongmen (like Sandow) in the end position of the exercise.

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Post by pdellorto » Mon Apr 06, 2009 3:28 pm

You'd think something like the Turkish getup would have made it in there. It's got a lot of the same misery as the bent press does. Get the bar up, get up under it. If you vary the loading, it's miserable. Hard with a dumbbell, hard with a kettleball, sucky with a sandbag, miserable with a med ball, etc.

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Post by hari » Mon Apr 06, 2009 5:26 pm

But unless you're actually prevented from doing more than X number of exercises, why cut things out?[/quote]

more simple exercise and harder one is best for develop body.
you know iam person who give up so easily and get bored about if i do
too much exercises.in my thought,look example the first MMa fighter training schedule is so simple;

monday; wedsday friday
plyometric squat;6/6
barbell curl;4/8
bench press;4/6
special training;bench press to sit ups;4x10

just doing it they maybe can reatch power,strength and mass at the same time..
focusing on one or two exercise is the best for your physic and for mental power .

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Post by hari » Mon Apr 06, 2009 10:27 pm

robertscott wrote:you'll need some kind of row to balance out all that pressing. Also instead of squatting three times a week you could try deadlifting
Zercher squat is mix of deadlift and squat.it can develop strengh ability quickly and balance togheter,,what i learn from Testone.

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Post by robertscott » Tue Apr 07, 2009 7:22 am

aye that zercher squat does look pretty hardcore, you're a braver man than me trying that! I'd end up squashed


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