OFFICIAL LIFTS POWER RANKINGS

What's the matter user, can't do a pull up?

>Core
Are you a grill

This is a straight up list for girls

1. Dumbbell curl
2. Arnold press
3. Skullcrusher
You know why? because you can do them in a chair while watching sports.

No, worse. I lift for aesthetics

Get out

hip thrust is good assistance but has no business being that high on the list

>all these fat """powerlifters""" itt
do some cardio you out of shape cunts

Don't call people names just because you're genetically incapable of building mass

If you can't bang out weighted pullups for reps you are probably a little bitch.

You say that as if weighted pullups aren't already a bitch workout

OHP > Deadlift > Everything else (>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>)^10 curls

pullups are for betas who never work their legs and for people with short arms, e.g. manlets

look at my upper body strength lmao

t. fat powerlifters who can't do pullups.

What about snatches

t. beta who never works his legs and most likely a manlet

>weighted
Vague.
>reps
Vague.

youtube.com/watch?v=H3NNHNocjec

lanklets btfo
the patrician aesthetic strength gods walk at your knees

>OHP is most relevant for measuring strength even though it's the form cheat excersise #1 which is also why it was removed from powerlifting.
LMAO

t. still can't do pullups ad hence should not write in a strength related thread

Even obese powerlifters can easily do a few pullups, it's literally one of the easiest, lamest workouts

Depends how much weight you add. It's definitely a good assistance excersise

>gym membership since august
>didn't see any progress after 2 months
>lost all motivation
>didn't show up since November

i did SS for 2 months, i went there 3 times a week and barely got stronger, only squats and deadlift actually made any sizable progress.

since my membership still runs until october, i might as well try again in a month or so when all of the new year's resolution people start disappearing

Unpopular opinion maybe but skip SS if it doesn't suit you.

You're on the same level as the resolutioners so why not go today?

Eat more.

Good luck!

>i went there 3 times a week and barely got stronger
E A T M O R E

>i did SS for 2 months
Found your problem.

1. Deadlift
POWER GAP
9^9^9. every other pleb lift

I'm not into assistance unless it helps my bench, squat, or deadlift 2bh. I mean, what's the point?

your nutrition was probably subpar, the three pillars are diet, sleep and actually working out

also
>falling for the SS meme

whats the point of anything asshole

So you're a 5'7" fat asian powerlifter?

check your diet and rest regimen then

also, SS looks to improve basically 3 lifts, and you made "sizable" progress in 2 of them, which sounds like it's working

muscle balance for a better physique, and avoiding injuries and pain. Pull-ups also strengthen your upper back which to some extent can improve your bench.

what would be a good starter routine instead of SS?

yeah and eating definitely was a problem, i didn't actually eat more than before i started.
i don't cook for myself during the week.

...

True enough
I am not, good guess though lanklet
Those are pretty good reasons actually, though my bench is the one thing I don't need to improve

i did curls for years before i fell for the fit dont do curls meme

i recently started curls again and my arms look so much more aesthetic

for such a baby tier exercise that you do at the end of your session it pays off enormously

dont fall for the fit meme lads, aesthetics dont hurt, having visual changes is good for your brain to see the work is working

hi Veeky Forums

Hi spee

Nobody has mentioned this for some reason: T E C H N I Q U E

If you have garbage form you might be making the lift a lot more harder for yourself thus limiting the amount that you can lift

For strength, functionality, and aesthetics...
1. Clean and Push Press (from floor)
2. Weighted Chin-ups (supinated)
3. High Bar Back Squat (both low and super high rep ranges)
4. High Rep Bodyweight Parallel Bar Dips
5. High Rep Bodyweight Pull-ups (pronated and with 3 second eccentric)
6. Hex-Bar Deadlift
7. Power Snatch (from hang)
8. Paused Close-Grip Bench Press supersetted with High TUT Dumbbell Hammer Curls
9. Hanging Leg Raises (toes to bar)
10. Dumbbell Lateral Raises (3 second top concentric hold) supersetted with Cable Face Pulls
11. High Rep EZ-Bar Reverse Curls supersetted with High Rep Cable Straight-Bar Reverse Extensions

You're welcome plebs...

>tfw almost only doing front squats as of lately instead of BS
>tfw almost only doing romanian DLs as of lately instead of conventional
it just feels comfier and less taxing on CNS, ya feel me?

damn that bitch is ugly

Now he has to go to the hospital cause of a prolapsed rectum.

I would let her bang me still.

S N A T C H
N
A
T
C
H

This has got to be the most retarded shit I’ve ever seen, you didint even put why!

1.barbell deadlift
1.barbell squat
1.over head press
1.weighted chin-ups
2.power clean
2.front squat
2.pushpress
3.benchpress/dips
3.rows
3.single leg squat varriarions
3.non conventional lifts

Rank 1. Are full kinetic chain movements that can allow for full use of the most amount of weight

Rank2. Would be more athletic movements, with a power component.

Rank3. Are movements that are still technically compounds, but don’t use the full kinetic chain, or don’t use it properly.

(strict) The Press™
Jefferson deadlift
Snatch
Back squat
Conventional deadlift
C&J
Push press
Front squat
>POWER GAP
everything else
>POWER GAP
bench press
dumbbell bench press
seated OHP
behind the neck OHP (seated or not)
curls

you know I'm right, faggots

meh
moron
decent
kill yourself
good
faggot retard cunt kill yourself
meme but almost true
faggot
p gud
decent enough except for the single leg bullshit

More like powercleans

>Jefferson deadlift

Why?

>I've been lifting for ~8 months, am >15%bf, plateaued on SS, and now get all my training information from small contrarian youtubers
The Post

Ok but why?

because it's almost as good as a regular deadlift but 10 times as fun

>no power gap
you call this a power ranking?

It’s better than most of these other shortlist

>I train for aesthetics but look like shit, my lifts are shit too, and get all my training information from men's health
The Post

I can clean and jerk your deadlift max you newfag fatty :^)

Also...
>acting as if strength and hypertrophy aren't linked
>ignoring the fact that our lists have more in common than not except mine has exercise specific variance
>thumbing your nose at bodyweight movements and direct delt, arm, and ab work
>jumping on the SS meme train while most probably not even reading the books
>thinking what works for a former collegiate athlete youtuber who has been lifting for ~20 years is the best way for you to train when you probably can't squat 315 with above average from for 10 reps

post timestamped body, faggot
>implying you will

20kg on a belt for 5 reps is untrained, so anything above that

SS is one of the best starter routines desu. Ripoffs of it, like ICF, "legend of he-man greyskull," stronglifts, 70s Big LP, etc, are good because SS is good and they ripped it off. Run any of them for a while and if you like that basic style then get a copy of Practical Programming 3rd Ed and run something intermediate from there.

BiggerFasterStronger is one of the best alternatives, if you're a complete beginner then use the "Readiness Program" version, the main program is autoregulated and in use by thousands of high school and hundreds of collegiate athletic programs, it's WAY more than a "starter program." Wendler's "5/3/1" is basically a neutered ripoff of BFS, designed for nuthuggers too stupid to deviate from a spreadsheet.

Why do front squats hit my lower traps so much?

>tfw can't get my arms back enough to low bar squat
>only do front squats and goblet squats
am I gril?

>implying I even have to when I hit the nail so square on the head of why you're a mediocre fat newfag
>implying even if I did post a eric bugenhagan tier physique you would think you were wrong because you've ODed so hard on Veeky Forums memes
>implying you're ever going to make it with that horrendously close minded and snide philosophy when it comes to fitness

I have a Challenge for you...Just put everything aside and do just these exercises for a month...Lift 4 days a week. 5 sets each movement. Eat 500 calories above your TDEE equal parts carbs/protein and report back.

You can do all these movements correctly, right user?...

1. Clean, Hang Clean, etc.
2. Squat (high or low bar), Front Squat
3. Bench Press, Close Grip, etc.
4. Deadlift, Straight-Leg, Stiff-Leg, Romanian
5. Snatch
6. Dips, Chest Dips
7. Pull-Ups/Chins
8. Press, Behind the Neck Press
9. Jerk, Split, Power, Push Press
10. Glute-Ham Raise

paused back squats

>i won't do it because ur a newfg lol
>i won't do it because you'll say my physique isn't good, even if it is
>ur never gonna make it lol
So still no pics, huh? What are you scared of?

Like I said user. Dont do it for me, do it for you. Try some new things out maybe you'll actually get stronger and look better.

>and yet
>still no pics
huh

OFFICIAL ALPHA MALE LIFT POWERR ANKINGS
1. Atlas Stones
2. Truck pull
3. Deadlift
4. Yoke carry
5. Back Squat
5. Farmer's Walk
6. Loglift
7. Front Squat
8. Clean and Jerk
9. Snatch
10. Strict Press
90001. Bench press
9000001. Curls
9000000000000001. Any machine lift

where are the snatches??
you try to tell me snatches are less important than
>dumbell bench press

Lol what bullshit. Anyone who can squat 4pl8 for reps can usually do a set of front squats at 3 with absolutely no issues if they warm up properly.

>I didnt actually eat more

Did you read the book? You have to eat a 500 kcal surplus + GOMAD

Bench>squats>ohp>deads. Anyone who says otherwise is a dumb faggot

>SS looks to improve basically 3 lifts
Remember this is the people who shills on the shitty "SS is bad meme".
Literally never read the book.

Can we stop with this arbitrary minimum number already? It doesn't make any sense as they're people they can't rep a single pull-up regardless of weights. Also if a fat guy reps 5 with a 20kg versus some 70kg doing the same, the fat guy is stronger due to the extra fat he has to pull.

Front squat + rdl is actually more balanced than back squat + conventional deadlift

i would love front squats so much more if doing a single rep didn't seem like it drains all of my energy immediately

1. The PressTM (strict)
2. Highbar backsquat ATG with pause
3. everything else

Dumbbell Bench Press is inferior to barbell, because if you actually approach your limit, there is a very high chance of collapsing and likely dropping on yourself or ripping a rotator cuff.
>OP is confirmed casual trainer.

Also who the fuck says 'weighted pullups"? It is assumed you will add weight!

Maximum pleb
>no snatch
>RDL over conventional DL
>picking the bench variation that doesn't allow you to progress in increments of less than five pounds per hand.

>9000000001. Behind the neck press
>discounting one of the best overall shoulder builders because you are a shoulder mobility-let

t. weak little manlet shit with a shit bench press

Newsflash: pull ups develops lats and helps bench a lot, especially the last 10% or so just before locking out

Right about everything except BB bench and Klokov press.
Also Cn+J should be swapped with Press

You don't hit a plateau after 8 months bro, just add like a pound a week every week and refuse to fail and you can keep that up at least 2 months, 'plateau' smashed

Unless you are home gym master race and can do dumbbells in half-pound increments and get a really good increase over time

Why can't there be a supertotal competition in my city?

meh, comps are gay

why must i celebrate her as an athlete, or otherwise be called a misogynist?

>not using a VR headset while lifting to ERP as an anime girl
Never gonna make it.