The big 5 for success

Transform

This relates to a previous post on bench pressing - taking the bar to the chest.

In that post i had a little rant on (as stated) people who are not using a well balanced program, lift too heavy for their experience (most important factor when considering heavy neg. etc).

Again in gym yesterday 2 16-18yr olds benching and using a good weight 205lbs and needing a spot on the first rep!!!

Soooooooo what to do well like in the building blocks post put comments and suggestions on what ESSENTAIL movements EVERYONE should do in what ever program they are using and finally a good weight to build up to.

my top 5 are as follows

1. Squat
2. Deadlift
3. Bench press/weighted dips
4. Bent over row/chin-ups
5. Shoulder press - barbell or dumbells/standing or seated

Goals
1. Squat one and a half to twice your body weight

2. As above

3. You own body weight - if you can do over 15 dips start holding a weight between your legs

4. Your own body weight - if you can chin (properly not super fast ones) over 8-10reps use extra weight e.g. 5lbs

5. Your own body weight - all the lateral raises in the world will not build boulder shoulders unless you are pressing progressively heavier weights

These are not over the top goals and some would say quite easy. This is for the typical trainee who wants to aim for something and then work on specifics. I would recommend all women just do the top 5 first as most stick to light weights and small muscle group movements.
Are you using the top 5 or what is your top 5 for success

BrianD3

I don't think anyone will argue with that list Transform. However I think the goal of shoulder pressing bodyweight is a bit harder than the other goals. I personally find that I make painfully slow progress in the barbell military press.

Using only those exercises a person can become extremely big and/or strong. It looks like you have listed 7 exercise not 5 though If I was forced to drop something from your list it would probably be the dips. I might try to replace it with an olympic lift or maybe something like a dumbbell swing.

If I had to pick one exercise from the list that is "more essential" than the rest it would be the deadlift and its variations (sumo, one leg, suitcase, platform, thick bar etc.) IMO an average person who wants to improve their strength and health could base their entire weights programme around deadlifts and variations.

amazingemmet

I'd probably add power cleans and power snatches to the list as well as they help build power as well as muscle co-ordination.

Dragan

Another great post from Transform.

I always find the many people assume that if they are doing weights, then they cannot do anything else ( something you have touched on before ) as such, my top 5 for sucess would not just be limited to the weights room!

1) Educate - learn waht you can from the right sources and you will be one step ahead of where you want to be. Learn all you can about excercise, diet and fitness and health. Become a student of the gym, not a slave to it.

2) Lift - a strong body from top to toe will lead to a better life and more confidence. Always push yourself and try and do a little better than the last workout and you will be fine

3) Run - or walk, or cycle or swim. Whatever you want to do. Remember, you can have the strongest machine in the world, it's all for naught without a good engine!

4) Stretch - stretch is both relaxing to the mind and the body. Remember that your body is a total package and you need to take care of all aspects of it.

5) Eat right - eat properly and you have nothing to fear, plain and simple. We all know what is good for us and what is bad for us. Sticking to it is the hard part!!!!

These are not listed in any sort of order of importance, and i might be missing the whole point of Transforms post ( or just putting a different spin on it ).

All in all, the lifts that Transform has mentioned are the most important things you could do in the gym.

So do them!!!

SprostonGreen

This post is a real eye-opener for me.

I'm making steady progress in my plan, I now weigh 75kg.

I've previously been doing squats with the smith machine, but started on the rack today, with good form I did:

1 set of 10 reps 20kg
2 sets of 10 reps with 25 kg.

Now thats a long way off one and a half times my body weight. Similarly with deadlifts, I'm only starting off really and doing 24 kg.

Question is, what weekly increments am I looking at. 5kg, 10kg????


I shoulder pressing two dumbells weight 17.5kg and am almost giddy with excitement at doing 20kgs.:D

incisor71

With the highest of respect to you, Transform, there are a few things missing from your list of suggested goals ... nothing is said about the individual's required entry level, nor how many years of training it'd take before one could, as an example, bench one's own body weight (and beyond).

All I'm saying is that it would be wise to qualify the goals with this extra information, if it is available, as it's not always seasoned powerlifters or competitive gym-goers who are reading these posts.

BrianD3

SprostonGreen wrote:

Now thats a long way off one and a half times my body weight. Similarly with deadlifts, I'm only starting off really and doing 24 kg.

2.5 years ago I started deadlifting with about that weight. I could probably have done a fair bit more at the time but was very wary of pushing myself anyway hard at first as the d/l can be a dangerous exercise if done incorrectly. I'd say it took me over a year before I got comfortable and confident with my form. I upped the weight gradually and now can do 170 kg which is about 2.4 times bodyweight.

t-ha

incisor71 wrote:

With the highest of respect to you, Transform, there are a few things missing from your list of suggested goals ... nothing is said about the individual's required entry level, nor how many years of training it'd take before one could, as an example, bench one's own body weight (and beyond).

I think basically that what Transform wrote are goals that, once attained or exceeded, allow someone to claim that they are now 'playing with the big boys'. That they have progresses out of beginner trainee territory. Obviously everyone has to start somewhere and choose their own micro-goals along the way. Equally, once these goals are reached - that doesn't mean 'stop'!

Transform

Actually less playing with the big boys and more its just something i think all people who regularly go to a gym and use free weights can aim for.

Cheers

joker77

Thanks for this Transform, I do all of them except the deadlift, but I'll be looking to build them in.
My question is, how would you split them up? My current routine has me going to the gym 4 lunchtimes a week, for about 40 mins, purely for weight training. I get cardio through cycling in and out to work (6 miles each way), and also from football training Tues and Thurs nights. Take into account that some Wed and Fridays the legs would be a little stiff after the football training.