Hiya F-1....words fail me..."incredible" springs to mind.

Just wondering what are the four excecises you do to cover the entire body and are they the same excercises daily or do you cycle between various excercises?

John

Pics

exercises would be different for individual person for many reasons, availablity of equipment, weak or strong body parts etc. Some of exercises F1 is capable of doing I cant do, like handstandpushups - I am not suggesting this is his 1 of 4, but he does them when there is such a challenge etc.

I would say, that for average person, the simplest choice could be:

pushups (many variations)
pullups or chinups
squats
deadlift

I would say that dips could alternate with pushups...

another usefull exercises is hanging leg raises
If I was designing 4 exercises per day system, I would alternate 2 different days.

A - pushups, pullups, squats (weight or 1 legged), hanging leg raises
B - dips, chinups, deadlift, core twisting

Ruddies right, I wouldn't recommend 4 exercises as a one size fits all program, that's what I do based on my own progression with my diet and fitness!

It's all very personal to each individual depending on what stage they are at and what mindset they have!

Grant, deadlift is exercise for hamstring, glutes, and involves also calves and lower back, but beacuse You hold heavy BB it is also working upper back and arms.

You standing with straigh legs (knees only slightly bend), You bend in hips, but keep back straigh, and lift the heavy BB off the floor with just moving upper body up - straighteing the hip, without arching the back and at the end the bar will end up on Your thights., that go down again and repeat.

This exrcise is working the chain of muscles on the beg of legs starting with muscle of the foot, achiles, calves all for stability, than actively hams and glutes, and teh chain passively continues to lower and upper back.
If heavy BB also works muscles of the abs. It is nearly all body workout, but specificaly it is exellent running exercise if done with light BB but done in speed to work the breaking forces on the way down - concentric and exentric stuff. The cooperation of glutes and hams with the support of feet, calves and back makes it an ideal and most important exercises for runners and walkers.


It is one of the 3 exercises of powerlifting and on powerlifting websites there is plenty of theory about how and what and plenty of supportive and partial and preparatory exercises for the deadlift exercise.

Quadriceps is the only muscle not working.


as for chinups and pullups terminology is not that clear and i found lots of comnflicting use of the terms, so this is how I use them :

both are done from hanging down from straight arms, the only difference is how You hold the bar, I call pullup the position when I hold it from the top,
and chinup, when I hold it from the bottom, which is more biceps exercise.


sometimes pullups is used when body is paralel with the ground legs suported and it is like inverse back row exercise using body weight instead of BB.

Dips I call the vertical dips on the paralel bars - working pecs as wel as tric

Tric dips I call, what is call sometimes bench dips - legs suported and hands on the edge of bench or chair and moving bum towards the floor and up, it isolates the triceps, but I feel also some parts of shoulders

Yes John, but my empfasis is, that if done correctly it is a hamms-glute exrecise, spine errectors should be only secondary, as the spine should not realy move, it is just turn around hip joint.