Meatheads say, “Just squat and deadlift, bro. Finding the optimal balance of both can be a tricky task. Advil, aspirin, and other common pain relievers inhibit muscle growth. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. However, one point to emphasize is that you should make the bench press a whole-body lift, not just a chest/triceps/delts lift. Here's why: Even if you're not ready to pare down your training to two lifts, you should still consider doing these. Let’s do it. It's also one of the best exercises to build a solid core. No bench required. You’ll know a perfect one when you see it, and you’ll really know an ugly one when you see it. Deciding which assistance exercises will depend largely on you, where you’re weakest, and where you’re strongest. Here are the key points to turn the bench press into a whole body effort: The hard part of the exercise isn't actually lifting the barbell; it's maintaining whole-body tightness. They are, in most cases, the exercise you can add the most weight to most quickly and then feel incredibly strong. It's a must-do for any training goal. JavaScript seems to be disabled in your browser. Featured in the images used here with permission are: Kory Allen, Crisaldo Santos Carasig, Thomas Cole and his purple sock, Lindsay Aceto, Natalie Allport, Gabriella Laster, Arlin Lagendijk, Caleb Thomas, and Jacob Beermann. The further you travel into this phase (known as "overreaching") the more you will need to recover, but the less efficient you’ll be. 33. But piss-poor deadlifts, heavy or light, are demonstrably destructive to your lumbar spine. need a lot more than heavy deadlifts to gain size. Frequency keeps protein synthesis elevated for longer in each muscle. If you are a beginner, start off at the lower end and build it up. Cancel that doctor's appointment. If you only hit a muscle once a week, you aren't elevating protein synthesis for a long time, so you aren't spending a lot of time growing that muscle. Also, it's hard to really build a lot of mass with traditional deadlifts because emphasizing the eccentric (negative) isn't easy and deadlifts aren't suited for higher rep work. 25. If you're already doing them, are you doing them right and getting as much out of each as possible? I know a lot of casual lifters avoid this exercise, as you use a lot of weight and you’re using your back. Band exercises like the band pull-apart, band triceps pressdown, band leg curls, band curls, etc. 17. Marathon runners need to do deadlifts to develop a kick and to improve velocity, efficiency, stride length, and sprinting power, all things important to running fast and making your body more efficient. This effective program is for them. “My back is weak” or “my back is sore” are reasons to do deadlifts, not to avoid them. Losing power and strength limits your ability to get up from the floor or the toilet, get in and out of a car, and climb stairs. You can train it a second day, but this should be a focus on technique and practice. Why? While the importance of frequency is well established, its impact on muscle growth isn't. Drugs change the muscle-building equation. 6. This underrated chest exercise builds pecs, delts, and triceps. The connected variation also favors rounding up the upper back when squatting, which we don't want. The mobility required from the hips, thoracic spine, and ankles is incredibly high, which means very few people are good candidates to do deadlifts from the floor. Frequency is massively dependent on other training factors, namely volume, intensity, and fatigue, all of which are factors in your programming. That’s because side raises don’t force your deltoids to prevent your shoulders from flying out of their sockets.