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View Full Version : 6 Lifts only...which ones and why?


Mike Wright
07-27-2008, 10:37 AM
I start back to work next month and will have limited access to the gym, about 1 hour - 3 days a week for lifting. Assuming I use this time for strength work only, I figure I could work on two lifts each day.

So the question becomes, if you had to pick six lifts and six only, which ones would it be and why? My goal is strength and size. Thanks in advance, Mike.:confused:

Mike ODonnell
07-27-2008, 10:45 AM
Alternate days of:

Squat/Deadlift
Bench/Weighted Dips
Weighted Pullups/Bent Barbell Rows
Barbell Cleans/Overhead or PushPress
end with whatever you want....arms...abs...I don't care. Just lift heavy...like TGUs with heavy DB/KB.

Reps in the 5(strength) to 10(hypertrophy) range (alternate weeks...or if you just want more strength and less size stick with lower reps), Sets around 5 depending on intensity and goals.
Short Rest Periods (30-60 sec)
Eat a ton after working out of clean carbs, some protein, no fat
Eat Fat/protein/veggies other days
Sleep Plenty

Keep it simple and just progress the weights as you get stronger. Eat plenty of protein.

It's not rocket science...but those that try to over-complicate thinking a more advanced program gets advanced results, usually end up with little to nothing to show from it. Fitness and BB magazines are in the business to sell crappy workout routines for a reason...because if you got results from basic lifting why would you want a 5 year subscription and lifetime supply of supper NO2-EXTREME....or whatever extreme supplement is owned by the magazine.

Scott Hanson
07-27-2008, 10:46 AM
I'm no expert, but I don't think you could go wrong with back squats, dead-lifts, and shoulder press. Back squats for overall strength and the neuro-endrocine stimulus, dead-lifts because of posterior chain, development of brute strength, and neuro-endrocine stimulus, and press to keep the shoulders strong and functional.

If it were me, I'd probably add clean and jerk (not sure if you consider this one lift or two) because of the full-body power development, maybe snatch, primarily because my snatch sucks and also for the development of power and balance. I guess that's five or six, depending on how you count. I've also found great benefit to posterior chain in doing reverse hypers as a supplemental lift, but that would depend on if you have access to a RH. If not, I might add several sets of turkish getups for overall core development and shoulder stability.

Scott Hanson
07-27-2008, 10:49 AM
Beat me to it, Mike. I'm curious as to why short rest periods at the expense of going heavier with longer rests and completing your reps/sets, especially if doing 5's?

Mike ODonnell
07-27-2008, 10:59 AM
Beat me to it, Mike. I'm curious as to why short rest periods at the expense of going heavier with longer rests and completing your reps/sets, especially if doing 5's?

It's a general rule for increasing Testosterone levels (and also a theory of deeper layered muscle development by not letting the muscle recover between sets....less weight you need to use, but can increase overall strength and size). That and a quick workout. If one's goals are more power/strength increases and not a prime focus on increasing muscle size, then you could go with longer rest periods. It's not going to send anyone to the Olympics in powerlifting but for the average person that just wants a quick workout and to be stronger and look good naked....short rests work just fine.

Dave Van Skike
07-27-2008, 11:12 AM
Along the lines of what MOD is saying...

Bryce Lane...50/20 (http://www.ironsports.tv/it_all.htm).


Works better with 4 days but you can do 3 just as well.

Mon/Thur.-- Barbell Clean & press-20min

Tues/Fri-- OL Squat -20min

I've done this exact program to rehab my weak little legs and shoulders. You will grow and you will get stronger. If you have energy left over, you could do any number of things like pullups, seated press, incline bench, occasional Deads, RDL's. If you like the clean and jerk or snatch you can use them in the warm up while you're fresh. It's so simple but super effective, for at least 2 months in my case.

The why I'll leave up to others, , load before reps, rarely to failure. basics big movements always deliver better than any gymnastical flailing or tabata rope skippage.

Mike ODonnell
07-27-2008, 11:21 AM
Along the lines of what MOD is saying...

Bryce Lane...50/20 (http://www.ironsports.tv/it_all.htm).

Forgot about the EDT stuff....that also is a good program. (another read on it http://www.t-nation.com/readArticle.do?id=459765 from Staley himself). Granted his is more geared towards BB type training but keep it to compound full body movements with heavy weights and you will get results.

Dave, you and I must stop agreeing otherwise people might start to think we are becoming friends or something.

Steven Low
07-27-2008, 11:49 AM
If you're gonna do <3 mins of rest might as well do 3-4 exercises per session.

In fact, why not just do SS?

Liam Dougherty Springer
07-27-2008, 03:39 PM
In the past two PM issues Coach Rutherford had some MEBB versions that seemed geared toward this schedule though I guess its not pure strength work.