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This article is from the Hardgainer Bodybuilding & Weightlifting FAQ, by Frank J. Kelly and Craig R. Sadler with numerous contributions by others.

2.2.1 What are the basic movements?

The basic movements are:

Squats
Deadlifts
Bench Presses
Overhead Presses
Rows and Pull-Ups
Bar Dips

(Each exercise must be performed with good biomechanics and not on
an injured or otherwise structurally-limited body.)

Obviously, there are many variations on the above exercises;
they can and should be used for variety from cycle to cycle.
For example, one cycle could be centered on the back squat
while utilizing incline bench presses. The next cycle could be
based on the classic deadlift and use the regular bench press.
Weighted dips can substitute for close-grip bench presses, and
supinated pull-ups could substitute for biceps curls and pull-
downs.

There is no rule to have to use barbells or machines: Use what
works; i.e. it adds muscle and helps you get stronger.

Other exercises to take beyond one's limits by progressive
poundage are: Weighted Abdominal work with an emphasis on
spinal flexion instead of hip flexion, Bent-over Rows, One Arm
Dumbbell Rows, Leg Presses and Standing Calf Raises, and Medium
or Parallel Grip Pull-Downs.

If you have a movement that you like, and get results from, do
it, but do it within the hardgainer philosophy of fewer sets, fewer
exercises, and fewer workouts with intense effort and progressive
poundage.

 

Continue to:

• prev: 2.1 What exercises should I do?
• Index
• next: 2.2.2 What movements can be ignored and why?

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sport, hardgainer, bodybuilding, weightlifting, squats, exercise, overtraining, deadlift, cycle