author was Bradley J. Steiner. His work
appeared regularly in Strength and Health,
Muscular Development, and Iron Man.
One of Steiner's classic series of articles
was a four part opus titled "The Essential
Exercises." It ran in Iron Man way back in
1969 and 1970 (if memory serves correctly).
For those of you who missed the article the
first time around, here at Bradley J. Steiner's
Arms and shoulders
1. Barbell curls
2. Dumbbell curls
3. Press behind neck
4. Military press
5. Dumbbell presses
Note: Steiner did not believe in doing direct
exercises for the triceps, such as french presses
or triceps extensions. He believed they put too
much stress on the elbow joints. He also believed --
as did John Grimek -- that the best triceps exercises
were overhead presses.
1. Light breathing pullovers with dumbbells
2. Bench press
3. Dumbbell incline press
1. Power cleans
2. Stiff-legged deadlifts
3. The good morning exercise
4. Barbell bent-over rowing
5. Dumbbell bent-over rowing
6. Shoulder shrugs
7. Bridging (for neck development)
2. The straddle lift
3. Calf raises
1. Leg raises -- preferably with iron boots
2. Dumbbell side-bends
3. Sit-ups with weight resistance -- preferably
on a sit-up board
And that was it. A total of only 21 exercises. In
Steiner's opinion the 21 best exercises. The
You may or may not agree with Steiner's choices -
but the idea of picking a small number of basic
exercises and working them into the ground is
the KEY to might and muscle.
So forget about trying to do every exercise
under the sun. Stick to the very best exercises --
and work them hard!
As always, thanks for reading, and have a great
day. If you train today, make it a good one.
Yours in strength,
Views 282 Comments 4
|06-05-2014, 07:50 AM||#2|
traps *and* abs ;)
Join Date: Feb 2013
Out of those, I currently do a total of... 8!
But I did read it (also in my email ) - and I certainly try to stick to those lifts that will be the best bang-for-buck. Whether I succeed all the time or not? Eh, who knows. But I do try!
6'2", ~100kg (~220lbs). 40yo, training (with a few breaks) since my late 30s.
Squat 160kg (352.7lbs), Bench 112.5kg (248lbs), Deadlift 220kg (485lbs), Strict Press 75kg (165.3lbs)
My training log
|06-05-2014, 08:03 AM||#3|
Join Date: Jun 2012
Location: Hastings, Florida
Training Exp: 1.5 years
Training Type: Powerlifting
Fav Exercise: DEADS
Fav Supp: Condense
I have a list of 16 that I choose from...all pretty basic
Best Gym Lifts...Dosen't matter....they don't count!
Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888
The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
|06-09-2014, 09:34 AM||#4|
Join Date: Feb 2014
Location: Manitoba Canada
Training Exp: with weights 1+ yr
Training Type: 5x5
Fav Exercise: Squat
Did not realize till now but I do stick to just a few basic lifts. Just do not see a reason to get fancy especially right now in the beginning stages
Sent from my iPhone using Tapatalk
|06-09-2014, 09:41 AM||#5|
Join Date: Feb 2011
Training Exp: 5+ years
Training Type: Bodybuilding
Fav Exercise: Pullup/Bent Over Row
Fav Supp: Feeding the Brain
I can't press behind the neck, because it causes me issues in the shoulders, but I do the Military Press in front without any issues.
Back Squat/Front Squat
Heavy weighted Half-up (30 degree) Sit-ups with "peel offs". Peel offs (just a term I use in my journal), are for example: 70lbs, 60lbs, 50lbs, 40lbs, 30lbs, etc, and considered 1 set.
Peace and happiness to all of you each and every day.
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