What Are Your Top Five?

[Serpent]

I was wondering what everyone's favourite exercises are. If you only have a limited time to workout for your strength/muscular endurance (i.e. not including cardio) workout, what are your top 5?

The majority of my strength routine is based around BWE (Body Weight Exercises (no weights)), but I do love to lift as time allows, so here's my 5 for both:

Weights:

Bench Press
Squat
Deadlift
Upright Row
Shoulder Press

BWE:

Pushups (varying hand placements inc. Handstand PU)
Situps/Crunches (varying methods)
Pullups/Chinups
Pullup/Chinup with incorporated leg raise (this is a little hard to explain.... maybe I need to take a leaf out of Iron's book and "draw" it!)
Pistols

What about youse guys?

[Serpent]

Heh. My art is nothing as good as Iron's, but here's what I mean by a Chin Up incorporating a leg raise:

[stubbs]

i'm a big fan of divebombers right now!
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[blooming lotus]

which is?


top 5 weighted

Leg press
Shoulder Press
Tricep exentsions with pulley
Maybe a Bench press
maybe inner outer thigh extensions with pulley


top 5 BWE


Pushups ( alt hands)
Calf raises ( toes) at varied angles
Tricep dip / extensions ( including one armed from laying in side plank)
Squats at various angles
Abs/ crunches/ obliques

ps: hanging leg raise....awesome !! Haven't done these for a while for lack of something to hang from but what do you target here yourself?? Abs right?? Try bending your kness in and throw in some obliques ;)

[stubbs]

i've got a pull up bar at home where i do hanging leg raises. i don't do them as a set exercise but sometimes when im walking past it i like to monkey around on it and do all sorts of kicks while pulling myself up and swinging around.

oh yeah! my number one favourite exercise for bodyweight and balance etc is rock climbing! you can gain so much from it!! i wish i could do it more often but the rocks are getting a bit wet now and im not a huge fan of indoor climbing
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[KaiKhoon]

tricept extensions
chest flys
chin ups
military press
and bench press

[IronFist]

Hmm...

Squat
DL
Bench
Pullups (weighted and unweighted)

Wow, I don't know what my 5th one would be... Janda situps, maybe.

[WinterPalm]

Towel pullups, you know, two towels looped over a bar about shoulder width and you do pullups.

Deadlift, right now I do these once a week

Dips, once a week again

Block weights with all sorts of exercises usually clean and jerk and farmers walk

Throwing things, really anything, it can be tossing a weight plate back and forth, launching a rock from my shoulder or grabbing a heavy bag and throwing it.

Yeah, I usually stick to Kung Fu and do these once a week or more or less depending on the time. But the more Kung Fu you do, the more you have to practice and so that takes up the better part of my time.:)

[FngSaiYuk]

Currently (in no particular order)-

Weights

Bench press
Squat
Dead lift
Snatch
Bent over Row


Unweighted

Pushups
Dragon Flags
Pullups
One handed pushups
One handed pullups

[blooming lotus]

what?? no abs ??!!! :p :D

[KaiKhoon]

One handed pull-ups..nice. How did you become strong enough to do those ?

[FngSaiYuk]

Originally posted by KaiKhoon
One handed pull-ups..nice. How did you become strong enough to do those ?

I started working out early. Wrestling in HS helped a lot, too... we used to see who could out power everyone else in whatever excercises we could think of. My power to weight ratio is pretty good, even though I've gained some extra fat since...

[Serpent]

Originally posted by blooming lotus
what?? no abs ??!!! :p :D
You don't think Dragon Flags would hit the abs?

[Serpent]

Originally posted by stubbs
i'm a big fan of divebombers right now!
Yeah, me too. That's one of my fave pushup variations.

[FatherDog]

Overhead dumbell press
Bent over row
Box Squat
Deadlift
Bridging

[Serpent]

That's cheating - you mixed up weights and BWE! ;)

[Vash]

Let's see - not a gimp, but lifts look like one's:

Deadlift
Clean
Chinup
Bent-Over Row
DB Pull and Catch

I think I need to work more pulling exercises into my lifts.

[Serpent]

That's why I love the upright row. Great burn across the delts and bi's. You're doing it too, by the way - mixing up lifts and BWE. Let's have 5 of each ya lazy pussies.

[Vash]

All right, scratch the chinups and add . . .

Machine Assisted Chinups, bizzatch!

[FatherDog]

Originally posted by Serpent
That's cheating - you mixed up weights and BWE! ;)

That's because I don't distinguish between them - they're all resistance exercises.

[Serpent]

Originally posted by Vash
All right, scratch the chinups and add . . .

Machine Assisted Chinups, bizzatch!
Smartass.

[Serpent]

Originally posted by FatherDog
That's because I don't distinguish between them - they're all resistance exercises.
OK.

[Samurai Jack]

Military Press
Deadlift
Front Squat
Upright Row
Stiff Armed Dumbell Pullovers

I don't do bodyweight exercises aside from Aikido and Iaido kata.

[Toby]

Don't do BWE so it'll have to be weights:

Squat
Deads
Bench
Weighted pullups
Full-contact twists

How about I throw in 5 cardios instead of BWE:

Rowing
Sprinting
Speedball
Ropework
Bike

I like how everyone loves deadlift - yeah!

[Serpent]

Bench
Squat
Deadlift

The Holy Trinity of Strength Training! ;)

[abobo]

something along the lines of:

back squats, overhead squats
rope climbing
ice cream makers
handstand pushups
power clean and push press

[Serpent]

Originally posted by abobo
something along the lines of:

back squats, overhead squats
rope climbing
ice cream makers
handstand pushups
power clean and push press
What's an ice cream maker? Never heard of this before (as an exercise anyway).

[rubthebuddha]

BWE
one-arm pushups
handstand pushups
pistols
glute-ham raises (pure goodness)
pullups

MWE (metal-weight ;))
seated row
bench
squat
deadlift
upright row

[Serpent]

Wow, this thread sure got tidy!

Rub, how do you do the glute/ham raises?

[rubthebuddha]

i'll show you. first, put on your clown costume. then, read this t-mag article. (http://www.t-nation.com/readTopic.do?id=459279)

the pictures don't work, but thibaudeau's descriptions are spot on as usual. this article by davies has pictures, but it's less focused: http://www.t-nation.com/readTopic.do?id=459875

here's my preference:

1. find a heavy couch. put a couple heavy dumbbells on one of the cushions (trust me).
2. put a folded towel on the floor about a foot away from the couch. kneel on the towel and stick your feet as far under the couch as you can.
3. lower yourself as thib describes.
4. be thankful you listened to rubby about the dumbbells thing, because you realize that the couch woulda moved up and all over the place had you not.

[Toby]

I wanna know about the ice cream.

[Serpent]

Rub - gotcha. Nice exercise. I'll try that out myself.

[rubthebuddha]

like anything worthwhile, it's a lot harder than it looks. i had to start at doing nothing but negatives for a while before i was able to tug meself back up. a recent back injury will probably push me back into that position one more time. :(

[FngSaiYuk]

Ice cream makers?

Description?

Anyone?

[Meat Shake]

"Towel pullups, you know, two towels looped over a bar about shoulder width and you do pullups."

Ever tried it with just one towel (close grip)? Hard as hell... Then add serp's variation... Those things are tough, but hands down my favorite BWE.
...
I LOVE dips, but I cannot do them anymore due to a nasty left shoulder. (dislocated it a couple of years ago, hasnt been the same since)

[Ka]

Thrusters Front Squat /Push Press or Bear combos
KB Windmills
Snatch(BB or KB)/Overhead Squats
DB Bent Press
Lat Pull Down(hey I'm a Climber)

Ring L sit Pull Ups
Dips(ring)
Parelette Work
Push Ups various
Medi Ball work(Saxons, Twists, Burpees etc)

[Serpent]

Originally posted by rubthebuddha
like anything worthwhile, it's a lot harder than it looks. i had to start at doing nothing but negatives for a while before i was able to tug meself back up. a recent back injury will probably push me back into that position one more time. :(
Holy fvcking sh!T!

That is a tough exercise! I have a bit of a pull in one hip at the moment so didn't want to push it, but I managed two for experiment sake. When my hip is fixed up I'll find a good solid location and definitely incorporate that into my regime. Good stuff!

Now, about this ice cream thing?

[abobo]

bottom (http://www.american-gymnast.com/tt/strength/circuits/upperbody.htm)

[FngSaiYuk]

oooh gymnastic excercises....

nice...

Hey so if there's no gymnastics in your town, what's a good way of learning and training in the basics?

[Serpent]

Originally posted by abobo
bottom (http://www.american-gymnast.com/tt/strength/circuits/upperbody.htm)
Nice. Good variation on my chins routine.

[fa_jing]

Deadlift
Bench
Clean and Jerk or just Clean
Back Squat
Snatch

In that order

[blooming lotus]

is it just me or do those ice cream makers play out on body tax like hindu pushups???

Ps: buddh: agreeing with Serpent on your exercise suggestion and looking fwrd to incorperating it myself! Nice one ! :cool: