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-   -   5 movements to get jacked (http://www.genmay.com/showthread.php?t=842157)

oleo 01-09-2013 02:31 PM

5 movements to get jacked
 
strong lifts
squats
bench
dead lifts
barbell rolls

anything i am missing?

Artesial 01-09-2013 02:54 PM

Overhead Press, not because the movement itself gets you jacked but it definitely helps with the bench.

Gooch 01-10-2013 07:28 PM

Deadlift
Squat
Bench Press
Barbell Rows
Overhead Press
(Weighted)Chin/Pullups
(Weighted)Dips

With some assistance work to strengthen the weak links. Those are staples for strength and size.

Are you limited to 5 or something?

Artesial 01-10-2013 09:59 PM

[QUOTE=Gooch;25120649]Deadlift
Squat
Bench Press
Barbell Rows
Overhead Press
(Weighted)Chin/Pullups
(Weighted)Dips

With some assistance work to strengthen the weak links. Those are staples for strength and size.

Are you limited to 5 or something?[/QUOTE]

GHR and good morning variants are the immediate things that come to my mind for great assistance work.

Typhoon43 01-11-2013 09:58 AM

Bench
Squats
Deadlifts
Bent Over Rows
Military Press

xagent 02-11-2013 12:11 PM

squats
deadlifts
overhead press
chin-ups
bench press

Skip the barbell rows... Chins are better. They hit the biceps more, give more arm work, have a greater ROM (humerus moves 180+ degrees, not just 90 degrees), and spare the lower back from extra stress (which you'll get a lot of from doing squats - esp. low bar, deads, and overhead presses). rotate between volume using bodyweight for reps, and some 3x5 with weighted chins

Rancidpunk666 02-21-2013 10:35 AM

Military press and Arnold press, killer for front of shoulders

Also an upright row is great I've built some serious shoulder strength, like started them 2 weeks ago, at 30# and I'm up to 100# already

3 sets of 5 2-3 minute rest between sets and wow,

sosad 04-27-2015 11:16 PM

GHR and good morning variants are the immediate things that come to my mind for great assistance work.???

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