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Default How many of these exercises do you do?
by BendtheBar 06-05-2014, 07:13 AM

When I was a kid, my favorite Iron Game
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
"Essential Exercises."

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.

Chest

1. Light breathing pullovers with dumbbells

2. Bench press

3. Dumbbell incline press

Back

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)

Legs

1. Squats

2. The straddle lift

3. Calf raises

Midsection

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
"Essential Exercises."

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,

Brooks Kubik
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Old 06-05-2014, 07:50 AM   #2
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Default

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!
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Old 06-05-2014, 08:03 AM   #3
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Default

I have a list of 16 that I choose from...all pretty basic
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Old 06-09-2014, 09:34 AM   #4
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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


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Old 06-09-2014, 09:41 AM   #5
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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.

Bench
Deadlift
Back Squat/Front Squat
BOR/T-bar Row
BB-Curls
Tri-Ext

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.

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