If you could only do one.....

[Talo]

If you were going to be doing a ME ( max effort ) day in the gym and have not done one in awhile and may not do one for God knows how long which one would you focus on ?

1) Squat
2) Bench
3) Deadlift
4) Military Press


Along with extra work , of course.

[natenator]

assuming no injuries and feeling very good.

squat.

[O-Train]

Agreed. Squat is king.

[Talo]

I'm going with deadlift . ONly because i feel it's currently my weakest ( should be at 600lbs ) and most neglected.

Squat was a close second.

[monkey]

Deadlifts...
Used to love squats, but for some reason they just dont feel "good" anymore...
Probably a mental thing...
As for deadlifts, I am recently basically excited when I have to do them that day

[bigtavi8]

Deads. I need a better back and deads have become my new best friend the past 6 months. In the offseason often times id do a tonne of deads in effort to bring up my back. Still not my strongest lift but i get psyched for it and enjoy it for sure.

[Ritch]

Deadlifts.

[Adonis13]

Squats!
if you cant work anything else, you might as well do one excersise that works almost everything. deadlifts could be looked at similarly as well.

[L3]

military press

[tiramisu]

why not all three?

[Talo]

why not all three?

Well , there's 4 listed.

But if your going to a Full out ME day then a person should be too burnt out to even try doing another compound. SOmetimes it's hard enough getting the extra's in.

But I guess if your going to half ass it then you could do as many as you wanted too.

[519Muscle]

deadlifts,
i think its too risky to a (ME) with squats, i also think their is no benefits to do ur max with any workout if ur only going to get 1 rep, the risk outweighs the benefits.

[tiramisu]

I suppose I should go and read up on "max effort" ala west side...

In my vernacular I'm working up to a 1RM PR on a big lift with a good warm up then maybe throwing in some back off singles @ 90% or so to failure.

I can do squat/dead/bench on the same day with no accessory work like this then go home and nap. I couldn't do it every week mind you.

[faller]

I voted squats but i ment to vote deads:o

[Talo]

deadlifts,
i think its too risky to a (ME) with squats, i also think their is no benefits to do ur max with any workout if ur only going to get 1 rep, the risk outweighs the benefits.


I'm not sure I understand this ?

Why would it be to risky to train up to 1RM ?

When I train for 1RM ( say every third week or so ) I will do as T said and work my way up to it.

example:
135x12
185x8
225x6
285x5
315x5
365x3
405x3
455x1
495x1
520x1
and maybe one more if possible.

Then head out and do whatever ( front squats , ham/ glute raises / Good Mornings , Pull throughs , abs , etc... )

I wouldn't I would be able to head over and go all out for bench and then squat after doing something like that.

[519Muscle]

Obviously for powerlifters u train for 1rep max thats what u compete for.
I ment that for bodybuilders thats not a ideal way to train.

[Talo]

I still don't see why it would be any different.

[Victor85]

I would go with Deads.

[519Muscle]

I still don't see why it would be any different.

im not sure how powerlifters train but im sure its for strength, dont u only need a 1rep max when competing? in bodybuilding u train for muscle, imo doing 1rep max for bb is not the ideal way to put on muscle.

[natenator]

im not sure how powerlifters train but im sure its for strength, dont u only need a 1rep max when competing? in bodybuilding u train for muscle, imo doing 1rep max for bb is not the ideal way to put on muscle.
tell that to Stan Efferding ;)


there's lots of ways to skin a cat. Ronnie often worked with 1-3 rep range on the big 3.

[bigtavi8]

Ronnie, stan, and even johnie jackson all trained in the low rep range and managed to put on boatloads of muscle. But i do agree training in any rep range below 5 reps for me isnt very common. Its not worth the risk of injury precontest and im not looking to neccesarily increase my 1rep max at the time as im more trying to stay heavy to maintain muscle while dieting. But even in the offseason i try some 3 rep heavy heavy basic movements just to increase strength. Strength of the muscle is directly correlated to the size of the muscle fiber so if i can do heavier on the basics with good form im getting bigger basicly.

[steve_d]

right now, none - I would get injured on all 4 unless I built up to it. I am used to rep ranges of 12-20 right now. I find I am almost getting injured benching under 12 reps now.

[Adonis13]

right now, none - I would get injured on all 4 unless I built up to it. I am used to rep ranges of 12-20 right now. I find I am almost getting injured benching under 12 reps now.

Winstrol? or r u just dry from diet?

[Winnipeg Muscle]

Without a doubt DEADS!

[I HEART DEADLIFT]

No contest- SQUAT!

Nothing trashes the CNS like a ME squat day. Deads are a close second for sure, and way more fun (i heart deadlift) but if I had to pick one I think I'd benefit more from squatting.

[Sexxxton]

Picking stuff up from the ground -- the ultimate exercise.

[#8]

Squats without a doubt. Nothing is cooler or more effective than a FULL ROM squat.

[Ritch]

But why squats? Deads give you upper and lower body stimulation.

[cog]

Squats.

[O-Train]

But why squats? Deads give you upper and lower body stimulation.

So does a properly executed squat.

[natenator]

So does a properly executed squat.
what he said

[kloan]

So does a properly executed squat.

How do squats work the arms?

[O-Train]

How do squats work the arms?

The question was upper body, not specifically arms. Although you do have to hold the bar on your back. Especially with a low bar position you have to squeeze the bar in towards yourself to keep it from moving.

A squat isn't a great arm exercise by any means but compared with the other 3 exercises it is the best choice. (I mean overall not for arms).

[kloan]

Hmm, I dunno... it's true squats are perfect for the core, abs, back, legs... but at least with deads you get to work your arms in addition to the others. Squats probably get the body producing more gh than deads though right?

I know I've certainly been feeling more bounce in my step after doing squats regularly.

[Talo]

So does a properly executed squat.


Agree 100%

My traps doubled in size once I started squatting heavy and proper.

[#8]

^^ i agree also. my sholders and back got bigger from squatting heavy with proper form.

[steve_d]

Winstrol? or r u just dry from diet?

Neither...Well, I am dieting, so partly due to that. But I just have a hard time with heavy lifting long term...I can handle it for a few weeks/months, but then I just seem to get injured once I get really strong.

I haven't been able to be consistent long enough to enter a powerlifting meet for a few years now.

[Ritch]

So does a properly executed squat.

Still not on par to a deadlift, no way. Your arms are acutally holding the weight, on a squat it`s not the same. But hey, their both good movements.

[natenator]

Still not on par to a deadlift, no way. Your arms are acutally holding the weight, on a squat it`s not the same. But hey, their both good movements.
who gives a shit about arms?

Max load on the total body happens with squats. Deadlifts too but pulling is a completely different tax on the body as a whole comparing to a squat. You have to motions - the negative and the contraction and on an ME day that negative alone is physically taxing let alone the contraction part and actually getting your ass outta the hole lol

I love both tho that for sure :D

[Ritch]

who gives a shit about arms?

Max load on the total body happens with squats. Deadlifts too but pulling is a completely different tax on the body as a whole comparing to a squat. You have to motions - the negative and the contraction and on an ME day that negative alone is physically taxing let alone the contraction part and actually getting your ass outta the hole lol

I love both tho that for sure :D

So we both agree that deadlifts and squats are king. But who gives a shit about arms you say? Is that a serious statement, lol? I just find deads give me a bigger fuller appearance, my sorry ass looks bigger from then as well, and they give more arm and trap development making direct trap unnecessary. So that`s why in my mind the deadlift is king!

But nothing to argue over I guess. Like that hot pic MP posted with a woman representing the squat and one representing the deadlift... The caption was something like which is better?

[natenator]

So we both agree that deadlifts and squats are king. But who gives a shit about arms you say? Is that a serious statement, lol? I just find deads give me a bigger fuller appearance, my sorry ass looks bigger from then as well, and they give more arm and trap development making direct trap unnecessary. So that`s why in my mind the deadlift is king!

But nothing to argue over I guess. Like that hot pic MP posted with a woman representing the squat and one representing the deadlift... The caption was something like which is better?
I was serious about the arms thing. I hate arm training. If I didn't need them to compete and be balanced I'd never train them. I'm not one for the 'show me muscles'

[Talo]

Nate , you sound more and more like a powerlifter everyday :)

[natenator]

Nate , you sound more and more like a powerlifter everyday :)
my teen/early 20's were powerlifting/strength training for sports - hockey and football

[Talo]

So I did my ME tonight ( not sure when I will get another in ) and I tore the shit right out of my hands . Deads have dropped about 60lb , which is all grip.

The I did a few heavy loads of squatting , which has come down close to 100lbs.

They won't be hard to get back , but I can't keep away for long.

I miss heavy training :(

[Retics]

I go for military press,, second to Deads just cause of knee pain though.

[Sandwiches]

squats for overall health

[L3]

squats for overall health

how many squats do i have to do to get my glutes to look like yours?

[natenator]

how many squats do i have to do to get my glutes to look like yours?
stop looking at his ass, homo

[countrychic]

Squats!

[kloan]

.................

[MuSuLPhReAk]

Cleaned up this thread and re-opened it out of respect to the original poster. It's a good thread so let's keep the debate going.

[Talo]

Thanks

[bluesteal]

if my back wasn't deteriorating i would definitely do squats..:)

[Talo]

I do find it strange that not as many people have put down Bench Press. Since it's usually the only thing being done when I walk into the gym...

Half the people dont know what a squat rack is

[natenator]

I do find it strange that not as many people have put down Bench Press. Since it's usually the only thing being done when I walk into the gym...

Half the people dont know what a squat rack is
I'd say you have a high proportionate number of people here who don't care about 'show me' muscles and are more considered with building an overall physique and thus recognize deads and squats to be the kings of that.

Big difference compared to the typical gym rat faggot.

[Talo]

I agree with that . I know the people on here are here for a greater purpose .

Still a bit shocked that only 3 people said bench .

[hommes]

Squats