Muscle And Fitness | Top 10 Strength Exercises

Summary

In this fitness-focused video, the speaker critiques Muscle and Fitness's top 10 exercises for strength, emphasizing the importance of compound movements and efficient muscle use. They argue that exercises like bench press and dips have limitations, while deadlifts and squats are fundamental and should top any strength training list. The speaker also shares their own top 10 exercises, including unique choices like the yoke walk and Atlas Stone lifts, advocating for a well-rounded approach to building strength.

Takeaways

• 💪 Strength training is about efficiently moving the most weight using as much muscle as possible.
• 🏋️‍♂️ Bench press is a good compound lift but mainly targets the chest, shoulders, and triceps, with limited back and leg involvement.
• 🤔 Dips are versatile but may not be the most efficient for overall strength due to their bodyweight nature and potential injury risk.
• 🏋️‍♀️ Deadlifts are fundamental and allow for lifting heavy weights, making them a top exercise for strength development.
• 🧘‍♂️ Squats are essential for overall strength, performance, and are a fundamental movement for daily life.
• 🤷‍♂️ Step-ups, while good for hip strength, may not be the most efficient for total body strength development.
• 🚫 Bent over rows are underrated for their ability to strengthen the core and posterior chain, but are limited by spinal erector strength.
• 👐 Pull-ups are excellent for shoulder health but may not be the most effective for overall strength due to lower load capacity.
• 🤗 Military press requires full body control and is beneficial for shoulder health and strength.
• 💼 Shrugs can be done with high loads but are a specific isolation movement and may not contribute as much to overall strength.
• 🤔 Close grip bench press focuses more on triceps but is not as inclusive for overall strength as a standard bench press.

Q & A

What is the definition of getting strong according to the video?

Getting strong is about moving the most amount of weight using as much muscle as efficiently as possible.

Why does the video suggest that the bench press may not be the best exercise for overall strength?

The bench press is limited to mostly shoulders, triceps, and chest muscles, with less involvement of other muscle groups, making it less efficient for overall strength.

What are the fundamental movement patterns of life mentioned in the video?

The fundamental movement patterns mentioned are push, pull, hinge, squat, and overhead press and carry.

Why is the deadlift considered a top exercise for getting strong?

The deadlift is a heavy, fundamental movement pattern that mimics everyday actions like picking things up, and allows for lifting the most weight, making it a top exercise for strength.

What is the downside of the deadlift mentioned in the video?

The downside is that deadlifting can be dangerous if not performed correctly, with proper core bracing techniques and form.

Why is the squat considered a fundamental exercise for strength?

The squat is a heavy, fundamental movement pattern that contributes to overall strength and performance, and is essential for maintaining independence in daily life activities like sitting and standing.

What is the issue with step-ups compared to full-body movements?

Step-ups use less weight compared to full-body movements and thus may not be as efficient for building overall strength.

Why is the bent over row considered an underrated movement for strength?

The bent over row is underrated because it focuses on spinal erectors, core strength, and the posterior chain, making it beneficial for overall strength.

What is the main issue with pull-ups in terms of building strength?

Pull-ups work the biceps, rhomboids, lats, and lower traps, but the total load that can be used is lower than in other movements, making them less effective for building overall strength.

Why is the military press considered a good exercise for strength?

The military press is good for strength because it requires full body control, core strength, and good shoulder range of motion, contributing to overall health and strength.

What is the main purpose of the shrug exercise as discussed in the video?

The shrug exercise is mainly for stressing the ability to elevate the scapula and raise the shoulders, but it is a very specific isolation movement and not considered the best for overall strength.

Why is the close grip bench press not considered a separate entity from the regular bench press in the video?

The close grip bench press is more of a variation that focuses on the triceps, but it does not significantly differ from the regular bench press in terms of overall muscle involvement and strength building.

What are some of the exercises on the video creator's top 10 list for getting strong?

Some of the exercises on the list include the squat, deadlift, overhead press, farmer's walk, yoke, leg press, pendlay row, arm overarm sled drag, Atlas Stones, and seated barbell shoulder press.

Why is the farmer's walk considered a better alternative to the shrug?

The farmer's walk works the traps, grip strength, single leg strength, and core stability, making it a more comprehensive exercise for overall strength compared to just shrugging.

What is unique about the leg press in terms of weight moved in the gym?

The leg press allows for moving the highest amount of weight in the gym, making it unique for building strength.

How does the pendlay row differ from a standard bent over row?

The pendlay row involves dropping the bar to the ground in each rep and focusing on the concentric movement, making it less dependent on spinal erector strength and more on rowing power and reinforcing the deadlift position.

Why is the arm overarm sled drag beneficial for building pulling strength?

The arm overarm sled drag is beneficial for building upper body pulling strength, grip strength, and functional strength, as it can translate to many other activities and improve anaerobic capacity.

What makes Atlas Stones a good test of total body strength?

Atlas Stones involve a deadlift off the ground, front squat, and extension, making it a comprehensive test of strength that engages the entire body, although it can be variable based on height and arm length.

Why is the seated barbell shoulder press included in the top 10 list for strength?

The seated barbell shoulder press works on strict upper body strength, involving the shoulders and chest, with core involvement for lateral stability, and allows for pure shoulder strength development without back extension.