Old School to build Foundation.

[drtbear1967]

If you spend some time scouring the internet, you're going to be inundated with the advice to "use compound free weight movements." There's a good reason for this. Exercises like squats, bench presses, rows, dips, chins, and deadlifts will cover virtually every muscle in the body.

It's good training economy. An intelligent approach for a beginner would be to build his training program with the following movements as the foundation:.• Squats• Bench and Incline Press• Deadlifts• Rows• Dips• Chin-Ups• Barbell or Dumbbell Curls• Lunges.

But don't scoff at the use of machine work either. Machines have their place in an intelligent training program, even for novices. Machines have virtually no learning curve because, well, they're machines and their patterning is already fixed for you. Because of welding and shit. This means that you can just hop on and go to town on the progressive overload stuff.

Machine selection should be chosen around the basis that it fills in the gaps in terms of musculature so that you've got a leg up on weak points and injury prevention. These machines and movements are good additions:.• Leg Curl• Triceps Pushdown• Standing and Seated Calf Raise• Cable Lateral Raise• Leg Press

 

[Twinkie]

squats, bench presses, deadlifts = love
Old school exercises (or just exercises with free weights) are the best as for me

 

[The Survivor]

A while back I had an out of town visitor in my gym who was a national competitor back in the day, now hes much smaller and weaker but still trains balls to the wall, so we were talking about all the new crap that the popular culture puts out as far as exercises and all the funky stuff they do. The media pushes all this BS cuz they need new content in thier publications with the idea of attracting more subscribers with the ahem Lastest and Greatest in the fitness world. Who are they shitting?

back to the story, I asked this guy what he thought of all this nonsense newer movements and he said he did the same thing that all the classic BB's I had on my gym wall, IE Arnold, Haney, Sergio etc, like he said if that was good enough for them, good enough for me

The lesson is you cant beat old school, regardless of what the frat boy magazines will tell you. Arnold and his buddys built arguably the best physiques in the world by good old fashioned basic movements, hard work, proper diet (and some test, decca, winstrol and var )