'best' exercises

[chuckman]

If you have limited time in which to work out, and could only do 2-3 exercises per body part (i.e., arms, chest, shoulders, back), gym or no gym, what would you do?

[nubs101]

Squat, deadlift, bench press, and pull up. You may want to look at a Starting Strength. Its a routine that doesn't require many exercises but is great for building strength.

[Dos Cylindros]

Well, gym or no gym is the kicker so here is what I think.

Biceps and back: Pull ups, chin ups and behind the head pull ups (can't remember what they are called). Plus pull ups and their variations work all kinds of other muscles as well

Chest and triceps: Different varriations of push ups. Regular push ups, wide push ups and pushups with your hands together. Throw in some dips on a chair also.

Legs: I'm going to say distance running, because you also get the added cardio. For those with time issues, lunges and squats (body weight).

With these, you would have all your bases covered and save a bar to do pull ups, you would not need any equipment.

[LMT42]

If you have limited time in which to work out, and could only do 2-3 exercises per body part (i.e., arms, chest, shoulders, back), gym or no gym, what would you do?

Did you mean 2-3 sets per body part? If I have limited time, I'm doing one exercise per body part (3-5 sets).


Squat, deadlift, bench press, and pull up.

This, but add the military press too.


Well, gym or no gym is the kicker so here is what I think.


Yes, this is a vague post. Gym or no gym? What do you want out of your workout? Strength, mass, overall physical fitness, etc.?

[chuckman]

Not vague at all; if you think it is vague, then you read too much into it. If not specified, then make your choices based on your opinion.

Thanks to all for input.

[Hizzie]

Big compound movements:

Squats
Benchpress
Military Press
Deadlifts
Cleans
Dips
Chins/Pullups
Core Work

I too would suggest Starting Strength (3rd Edition)by Mark Rippetoe for a beginner or intermediate. The Strongest Shall Survive by Bill Starr is an excellent program to follow SS. I have also used with great success Dante Trudel's DoggCrapp (DC) Training. DC workouts are quick and brutal but not for the novice or early intermediate.

[nubs101]

One other thing to add, when you start with this compound lifts don't worry about weight. Start light and really focus on your form.

[rob_s]

I think what was meant by "gym or no gym" was whether the OP was going to join a gym or workout from home. I think the OP needs to specify one or the other. I was going to ask, if work out from home what kind of equipment investment is the OP willing to make? The answers to this will make a lot of difference to many people in terms of what they recommend.

I'm a fan of minimalist, bodyweight stuff. Also if your goal is general fitness then running, biking, or some other type of cardio is important, probably more important than just strength training for most people.

[anthony1]

Bodyweight- Swimming sprints is a great total body workout, running sprints or fast 5ks are good, chin ups, wrestling/sparing. The sprints work all your lower abs/obliques and hip flexors better than anything.

Free weights- squats, deadlifts, benchpress, kettle balls, l really like barbell rows for back. l'm not much into weights l'm usually spent from the above activities and l dont like being really sore or l cant run/swim very well.

[chuckman]

Thanks for all the answers. I, in fact, do many of these, but in an effort to stave off stagnation and to prevent becoming bored, and to utilize my very minimal workout time on some days, I am always looking for a) different exercises, and b) more efficient/expedient exercises. I belong to a gym and go 2-3 times a week; non-gym days I do either a circuit involving body weight or minimal weights, and I run. My goal is general fitness and weight/body fat loss (not huge, but could stand to take off 15 #).
Thanks again.

[bp7178]

Burpee pull-ups for reps. You'll touch every muscle group and get spent really fast.

[WillBrink]

If you have limited time in which to work out, and could only do 2-3 exercises per body part (i.e., arms, chest, shoulders, back), gym or no gym, what would you do?

Depends on goals, experience levels, what you have access to, days per week you can put to it, and other variables. With appropriate choice of exercise and loading, 1-2 exercise per body part is sufficient depending on frequency.

As already mentioned, good info on exercise choice, loading, programming, etc found in Starting Strength by Rippetoe.

[prov15]

Turkish Get-up, with basically any heavy object you can hold in one hand.

Works entire body with one exercise.

[benthughes]

Benchpress, pull up and squats. Get someone to show you proper form on dead lifts before starting those and don't try to be a hero when doing them.

Body weight exercises I'd say 1 legged squats, pushups with variations, planks and rows with whatever you have laying around.

Stick with compound exercises.

When I only have about 30 minutes to workout I do density training in this fashion: barbell with whatever weight I can do with good form. 10 straight leg deadlifts, 10 bent over rows, 10 clean and presses. Do one right after the other, no rest. Rest 1-2 minutes between sets and do 3-4.

[ridgerunner70]

Wendlers 5/3/1 even has an app to track your progress and assistance work. If you don't have time for assistance work he says don't do it.

[TN_Warrior]

Like others have mentioned Starting Strength is amazing and the work outs should be used more. Combined with cardio is all you need.

[yossarian42]

Depends on goals. I workout 3x a week due to time constraints and try to keep it under an hour. I use the strong lifts program as a guide but will alter it depending on current goals.

Stronglifts is good because it's 3x a week, hits every major muscle group and doesn't get boring because youre always adding weight to the bar.

In the past though I've had success with strictly kettlebell routines. You can get a very good workout in about 20 minutes, or less. See kettlebell long cycle. I'll do this when I'm strapped for time or if I want to change up my shoulder workout. I like this too because you get a full body pump.


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