People many times doesnt have so much time to be in the gym. They want to build strenght, size or power.
So best 5 exercises are Frontsquats, Deadlifts, Overheadpress, Wheighted pullups, Wheighted dips!
You can design training for years of variations around of these 5 exercises. You will need nothing else, I promise you. I have a big, strong, good looking, athletic body and i design my training programs around these exercises.
There are changes in rest intervals, volume and so on, but the base are these 5 exercises.You can develop strenght and building nervous system.
So first one is deadlift. Deadlift is most simple exercise, because you just pick wheight up from floor, but its not easy because at first you need to create a good tehnique to lift wheights.
And all your body need to be set up properly! From your neck, to your shoulders, core, hips, legs, knees and feet. You deadlift with all your body not just with back. You cant be messed up anywhere and have a really, really good deadlift. And you can spend years on crafting form, but you also will get strongest version of your self with that because of you need to strech, work on your weak spots, have tehnique, there is ton of things which you need to do. And they all will help to build strongest version of yourself.
Second will be upperbody exercises so you rotate them. Second one is dips. Dips develop, chest, shoulder, triceps. You can add wheight which is hanging from the chain, or you can use pauses, intervals, you are going slower, or you are going faster. And when you master the dips, they will give you proper flexabitity which is needful to fix all inbalances in your posture. You can build amazing body just because of deadlifts and dips. But i will give you three another exercises which you can do on another day!
Third one - Frontsquats! You have heard me about talking a lot about frontquats! Frontsquats are really powerful! They force you to keep thight your upperbody, they will work more then deadlift a front of your legs, namely a quads, so you need good posture, ankle flexabilty, open ribcage, strenghting scapula abductors, and you are developing your core your abdominals. If your core is weak you will drop the barbell. Frontsquat is one of those exercises which people say its bad. Its not bad, people have fucked up posture and thats why they are telling that! Its awesome exercise in 1000 different ways! Dont blame exercise, blame yourself so you can do the exercise right!
Quality over quantity, Only 5 exercises!
Pullups! Different variations of pullups! It means pulling your body up to a bar! We have always climbed trees, we are climbing cliffs, thats what you had to do before to survive! Picking something up and pulling your body somewhere up, all primal movements, but most important ones! Biceps, rear delts.
Overheadpress - Pressing barbell over your head. It will develop your shoulders, triceps, delts. To do this exercise again you need to work all your body muscles while you are standing and it will create really good overall strenght and body posture.
Thats it! You dont need anything else! With these 5 exercises you can build amazing, strong body and make your perfect programm out of them!
Here is Elliot Hulse book - how to become strongest version of yourself! Get it now and change your life
King. The IV Layer Approach to Becoming the Strongest Version of Yourself
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