T Nation

Single Best Exercise

I’m putting together a new program and I thought I’d get some input.

If you had limited time to train and could only do one or two exercises per muscle group, what would you pick? Keep in mind that it should be what you consider to be the most effective and/or most fun.

I’m looking for suggestions on:

Quads
Hammies
Back
Chest
Biceps
Triceps
Shoulders
Abs

Quads - Squats
Hammies - Deadlift, straight legs
Back - Chin ups and rows (I can’t do more than 3 chins :frowning:
Chest - Bench press
Biceps - Curls (I really never work my biceps, don’t know why))
Triceps - Dips
Shoulders - Shoulder press
Abs - Basic crunches

Not too exciting or creative, I’m too clumsy for anything that requires a broader range of movement.

Quads - Squats
Hammies - Stiff Legged/Straight Leg Deadlift
Back - Low Pulley Bent Over Cable Rows (supersetted with) Chin Ups
Chest - Bench or Push Ups
Biceps - High Pulley Cable Curl (gives you that ‘peak’)
Triceps - Plate Loaded Bench Dips
Shoulders - Seated ‘Arnold’ Presses (dummbells)
Abs - Ab Hyperextensions

YM, I tried chin ups on Monday. I used to be able to do 3 easy sets of 7. Guess how many I could do. None. I was struggling even with 60lbs of assistance. Crap!

I tried negatives and basically dropped like a stone. So I do need to work the hell out of my back and biceps before chins would be effective.

I am NOT allowed to EVER get this weak again.

Quads - squats super with jump squats
Hammies- power clean super with straight leg deadlift
Back- pull-ups
Chest- bench super with push/knee ups try to clap hands at top
Biceps- standing barbell curl
Triceps- close grip bench super with diamond push ups
Shoulders- standing military
Abs -russian twist with medicine ball

good luck
Ed

I like the Russian twist with medicine ball and the cleans… both fun and challenging!

[quote]sic wrote:

I am NOT allowed to EVER get this weak again.[/quote]

Don’t worry. You’re still young, and can get your strength back.

[quote]sic wrote:
I’m putting together a new program and I thought I’d get some input.

If you had limited time to train and could only do one or two exercises per muscle group, what would you pick? Keep in mind that it should be what you consider to be the most effective and/or most fun.

I’m looking for suggestions on:

Quads
Hammies
Back
Chest
Biceps
Triceps
Shoulders
Abs[/quote]

Quads - Squats - place baby over shoulder, alternate shoulders for sets.

Hammies - Deadlift - bend and pull baby up to face level, kiss her sweet mouth each rep.

Back - 1 arm baby rows. Just grab her onesie and pull. She’ll laugh.

Chest - Bench press baby, close grip.

Biceps - just carrying her around will build those bi’s

Triceps - and tris

Shoulders - can’t think of any baby shoulder exercises :frowning:

Abs - decline crunches with baby on chest. Hopefully she falls asleep at this point :wink:

c.

[quote]c. wrote:
Quads - Squats - place baby over shoulder, alternate shoulders for sets.

Hammies - Deadlift - bend and pull baby up to face level, kiss her sweet mouth each rep.

Back - 1 arm baby rows. Just grab her onesie and pull. She’ll laugh.

Chest - Bench press baby, close grip.

Biceps - just carrying her around will build those bi’s

Triceps - and tris

Shoulders - can’t think of any baby shoulder exercises :frowning:

Abs - decline crunches with baby on chest. Hopefully she falls asleep at this point :wink:

c.

[/quote]

Yo, c.

You are a woman of practicality and a Mother of Invention.

c. I love it! It is kinda cool that she’ll get heavier as I get stronger, increasing the resistance naturally. :slight_smile:

I’ve decided to do a run of EDT fun. It’ll be quick and keep me focused in the gym. I just need to pair up my exercises with an upper lower split because of the odd days I’ll get to train (Sat, Sun, Mon, Wed).

you can do shoulder baby presses as she gets bigger and is not as wobbly, lol…

Quads/abs - Front Squats
Hammies - Romanian Deadlift
Back - Chin Ups
Chest - Bench or Push Ups
Biceps - Drag Curls
Triceps - Dips
Shoulders - Seated ‘Arnold’ Presses

OH SQUAT. Learn it. Love it. It does EVERYTHING.

[quote]RenegadeRose wrote:
OH SQUAT. Learn it. Love it. It does EVERYTHING.[/quote]

I need pointers with this. I always seem to have problems knowing what to do with my shoulders. Obviously they need to be locked to keep the arms and bar stable. Can you describe what you do when you lock them out? Do you try to pinch shoulder blades together? Do you rotate them backwards? Are your elbows locked or soft?

Keep the bar over the top of your head. Try to push it through the ceiling. If you relax the arms and shoulders even slightly, you’ll collapse like a dish rag. The bar leads you out of the hole.

TNT

[quote]sic wrote:

I’m looking for suggestions on:

Quads
Hammies
Back
Chest
Biceps
Triceps
Shoulders
Abs[/quote]

Quads - Step-ups. Going heavy on these with a 14’ to 16’ Box
is a good change of pace from squats.
Hamstrings - The Glute-Ham Raise is a very complete Hamstring movement since you get moth hip extension and knee flexion.

Back - 1-Arm T-Bar Rows. If you only have Dumbbells that go up to 80 or 100, these are great. You can keep piling on the weight until you’re doing 12 plates with 1 arm.
Chest - Incline Dumbbell Bench Press.
Biceps - Hammer Curls.

Triceps - Push Press. The little burst you get from your hips will put the bar at a height where most of your upper body struggles are spent locking the bar out.
Shoulders - Cable Lateral Raises done for higher reps.
Abs - Russian Twists. Don’t be a pussy. Don’t use a Medicine Ball. Just use a 25 or a 45 plate.

I should point out that I didn’t select the best exercises. It will always be:

Quads:Squats
Hamstrings:Deadlifts
Back:Chin-ups & Dumbbell Rows
Chest:Dumbbell Bench Press
Biceps:Barbell Curls
Triceps:Close-Grip 2-Board Press & Dips
Shoulders:Military Press
Abs:Front Squats

I like both sets of exercises that you posted. Variety is always good in training.

if i was rushed, here are two workouts that pretty much cover EVERYTHING, and hits your body hard and heavy. really no need to do anything else.

#1 dips, chins, snatch grip deadlift from a deficit

#2 front squat, military press, barbell or dumbbell rowing

100% RAW, no need for any core work either.

do each workout once a week, with at least 2 days between the them. vary reps and loading as much as you can.

[quote]heavythrower wrote:
if i was rushed, here are two workouts that pretty much cover EVERYTHING, and hits your body hard and heavy. really no need to do anything else.

#1 dips, chins, snatch grip deadlift from a deficit

#2 front squat, military press, barbell or dumbbell rowing

100% RAW, no need for any core work either.

do each workout once a week, with at least 2 days between the them. vary reps and loading as much as you can. [/quote]

Both of those are WAAAAAAAAAY too simple. They couldn’t possibly produce any significant results. (sarcasm)
Where are the tricep kickbacks and wrist curls?

Brian Oldfield use to do power clean to push press and hill sprints 3 times per week. He said if you could do it more than that you weren’t doing it hard enough.

TNT