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Forum » You Only Need 5 Exercises To Get Jacked (srs)
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Thread: You Only Need 5 Exercises To Get Jacked (srs)

post 1687683543 08-02-2023, 11:56 PM
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#1
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You Only Need 5 Exercises To Get Jacked (srs)

Squat
Bench
Deadlift
OHP
Chin-ups

If you get strong at these 5 lifts in the 5-8 rep range you’re not going to be small or have any serious lagging body parts
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post 1687683683 08-03-2023, 12:00 AM
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  1. BrooksKoepka
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stiff leg deadlift
reverse delt fly
one arm rows
lat pulldown
tricep pushdown
post 1687683763 08-03-2023, 12:02 AM
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Originally Posted By BrooksKoepka⏩
stiff leg deadlift
reverse delt fly
one arm rows
lat pulldown
tricep pushdown
Do you have beef with the front half of your body?
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post 1687683783 08-03-2023, 12:03 AM
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Brb no side delts which is the most important body part
post 1687683843 08-03-2023, 12:05 AM
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You don't even need weights lol

Chinups and pull-ups
Push-ups
Dips
Lat raises with bands or some water jugs
Air squats and some sprints


With a good diet and assuming you actually played sports growing up you can get decently jacked this way(srs)
post 1687683993 08-03-2023, 12:09 AM
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Originally Posted By kengriffeyjr24⏩
You don't even need weights lol

Chinups and pull-ups
Push-ups
Dips
Lat raises with bands or some water jugs
Air squats and some sprints


With a good diet and assuming you actually played sports growing up you can get decently jacked this way(srs)
wtf is air squats gonna do
post 1687684003 08-03-2023, 12:10 AM
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mirin list
post 1687684063 08-03-2023, 12:12 AM
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Originally Posted By FukDatArse⏩
Brb no side delts which is the most important body part
OHP hits the full delt

Bench hits front and a little of the side

Chin-ups hit rear and a little of the side

If you were to add in a 6th exercise I would add pendlay rows. If done correctly (with a mostly horizontal back angle and rowing to the lower chest), you’re hitting rear and side delts to a great degree.

Most people with lagging delts (noobs esp) need to prioritise OHP and doing enough pulling volume before going over to laterals.

In fact, I would recommend adding in rows once you get past 3 plates on the deadlift and alternating between them on a full body routine. Deadlifts get brutal on recovery past 3-4 plates and rows are effective at building the deadlift while being easier to recover from.

You can also rotate in trap bar deadlifts for a similar movement pattern that’s also easier to recover from
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post 1687684263 08-03-2023, 12:18 AM
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Originally Posted By Ironface⏩
OHP hits the full delt

Bench hits front and a little of the side

Chin-ups hit rear and a little of the side

If you were to add in a 6th exercise I would add pendlay rows. If done correctly (with a mostly horizontal back angle and rowing to the lower chest), you’re hitting rear and side delts to a great degree.

Most people with lagging delts (noobs esp) need to prioritise OHP and doing enough pulling volume before going over to laterals.

In fact, I would recommend adding in rows once you get past 3 plates on the deadlift and alternating between them on a full body routine. Deadlifts get brutal on recovery past 3-4 plates and rows are effective at building the deadlift while being easier to recover from.

You can also rotate in trap bar deadlifts for a similar movement pattern that’s also easier to recover from
Lol you can’t be srs. none of those lifts are gonna hit side delts


The real answer is

Rows
Side lateral raise
OHP
Dips
Squats


Rows are gonna provide better hypertrophy than deadlift
post 1687684453 08-03-2023, 12:25 AM
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Originally Posted By Ironface⏩
Do you have beef with the front half of your body?
Kyphosis is no joke big dawg. Most of our daily movements are heavily anterior/push biased. When I lift, which isn’t too often, I only focus on pulling motions.
post 1687684483 08-03-2023, 12:28 AM
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Depends on what you mean by jacked and if you’re natty.

A lot of people back in the day did stronglifts 5x5 and it was **** at building aesthetics.
post 1687684493 08-03-2023, 12:28 AM
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Dips are a great exercise for the triceps.

You can't get an impressive bench press without having strong triceps.
post 1687684833 08-03-2023, 12:36 AM
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Originally Posted By FukDatArse⏩
Lol you can’t be srs. none of those lifts are gonna hit side delts


The real answer is

Rows
Side lateral raise
OHP
Dips
Squats


Rows are gonna provide better hypertrophy than deadlift
Let’s agree to disagree
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post 1687684893 08-03-2023, 12:36 AM
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Originally Posted By TheTwilightZone⏩
Dips are a great exercise for the triceps.

You can't get an impressive bench press without having strong triceps.
After rows, dips would be the next exercise I’d add to the list
*Deadlifts pants after taking a chit crew*
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post 1687685093 08-03-2023, 12:43 AM
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Originally Posted By Ironface⏩
Let’s agree to disagree
🤝……
post 1687685113 08-03-2023, 12:44 AM
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Bench
OHP
Bent over rows
Side Laterals
Dumbbell Curls for the girls
Triceps pushdowns

I don't really train legs, just singlespeed mtb ride every other day, but I should do legs (too tired)

That's seriously all I do 3x week. I'm natty, jacked, and mog people. srs.
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post 1687685223 08-03-2023, 12:48 AM
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Originally Posted By Ironface⏩
Squat
Bench
Deadlift
OHP
Chin-ups

If you get strong at these 5 lifts in the 5-8 rep range you’re not going to be small or have any serious lagging body parts
Ever notice how the only dudes >40 in the gym who still deadlift are the ones who can barely walk? All roads lead to snap city.

post 1687685303 08-03-2023, 12:51 AM
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Close op.... Close




Brb squat
Brb incline
Brb deadlift, possibly deficit
Brb Sohp
Brb barbell row



Throw in curls and rear delt flys ftw. Laterals if you want to achieve roman statue aesthetics.
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post 1687685373 08-03-2023, 12:52 AM
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Originally Posted By ErnieMccracken⏩
Ever notice how the only dudes >40 in the gym who still deadlift are the ones who can barely walk? All roads lead to snap city.

Exactly why I no longer DL. That guy with his forearms... I used neck straps to DL.
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post 1687685423 08-03-2023, 12:53 AM
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Pullups
Incilne bench
OHP
Lateral raise
Rear delt fly

These are literally all you need if you wanna maximize aesthetics. I'm dead serious.
post 1687685993 08-03-2023, 01:09 AM
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Originally Posted By Tuksonrider⏩
Bench
OHP
Bent over rows
Side Laterals
Dumbbell Curls for the girls
Triceps pushdowns

I don't really train legs, just singlespeed mtb ride every other day, but I should do legs (too tired)

That's seriously all I do 3x week. I'm natty, jacked, and mog people. srs.
Looks good except for no legs
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post 1687686273 08-03-2023, 01:18 AM
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If I could only do 5 lifts it’d be


Incline db press

Chin-ups

Squats

Db side raises or maybe behind the neck bb press. Leaning towards side raise tho

Bb rows or deadlifts
post 1687686443 08-03-2023, 01:25 AM
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#23
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Originally Posted By Sevenlionz⏩
If I could only do 5 lifts it’d be


Incline db press

Chin-ups

Squats

Db side raises or maybe behind the neck bb press. Leaning towards side raise tho

Bb rows or deadlifts
Squats are useless if you have good leg genetics. I haven't trained my legs in the past 5 years and they still mog 99% of people lol.
post 1687687153 08-03-2023, 01:51 AM
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Originally Posted By Incelsavior⏩
Squats are useless if you have good leg genetics. I haven't trained my legs in the past 5 years and they still mog 99% of people lol.
nah squats are really really good if done correctly. During Covid I pretty much only did squats and lunges and my legs looked the best they ever had. Plus it builds a ton of power in your body that’s necessary for a strong frame
post 1687687203 08-03-2023, 01:52 AM
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Originally Posted By Sevenlionz⏩
nah squats are really really good if done correctly. During Covid I pretty much only did squats and lunges and my legs looked the best they ever had. Plus it builds a ton of power in your body that’s necessary for a strong frame
I'm a former powerlifter/weightlifter. Most people with decent leg genetics are better off not squatting if their goal is aesthetics. What's the most you've squatted?
post 1687687953 08-03-2023, 02:22 AM
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Squat
Bench
Pullup variations
Cleans
Thrusters

Pass on heavy deadlifting.
Yeah Buddyyy! Light weight! Light weight baby!!!!
post 1687688133 08-03-2023, 02:32 AM
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#27
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Originally Posted By frankdtank20⏩
Squat
Bench
Pullup variations
Cleans
Thrusters

Pass on heavy deadlifting.
Cleans and thrusters are useless for building muscles. You'll get some trap gainz (with clean) but that's about it.
post 1687688413 08-03-2023, 02:47 AM
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Squats and deadlifts, no thank jeff

We lifting like its 2005 still?
post 1687688793 08-03-2023, 03:09 AM
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Concentration curl
Dumbell kickback
Preacher curl
Close grip bench press on the Smith machine
Hip thrusts on the Bootybuilder
post 1687689023 08-03-2023, 03:25 AM
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#30
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False as ****. Minimalism doesnt make an aesthetic physique
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