Will deadlifts and bench press suffice?

[KISS]

I came across an interesting idea somewhere on the net. Suppose a guy hasn't got much time, will deadlifts (twice a week) and bench press (also twice a week) be enough? It's obvious that deadlifts work almost all muscles in your body, plus bench press is good for chest/delts. So can one dispense with DB curls and what else not, simply perform these ex. four days a week until one gets the time to do more? What I wish to know is: it's better to do something rather than complain about lack of time. So will these two ex. suffice? Can one see results? Because that'll also motivate one to 'make' time and do more.

p.s.
All of you have been helpful in the 'ethnicity' thread. Only wish people could be a little more gentle, though.

[Maxgain]

Good idea and if you are restricted so much it would be the best approach.

Cant do anything about the gentleness too much testosterone floating around. What you need to realise all comments are in the interest of actually helping and not to put you down

[Dan C]

That's not a bad exercise combo at all. Pavel wrote extensively about that in his book, "Power to the People".

[standAPART]

I agree. Good combo for exercises if you are restricted.
Better than saying lateral raises and pec flyes.

[ebon00]

Alternate regular deadlifts with snatch-grip deadlifts and that's not bad at all as an overall body workout. If I had limited time I'd also go for alternating sets since it more efficient (requires less rest).

[DaRkAnGel]

Or how about bench, row, deadlift, squat?

[IronMan]

I'd be more partial to chosing 4 exercises rotated on the two days you have. Say deads & bench one day, then squats & rows the second. Is that what you had in mind Dark?

Except I'd choose the clean & press instead of bench or row. More cardio, more overall muscle groups involved.

Squat, deadlift, bench, and row seem to be the common ingredients of any successful training plan. I'd also suggest that you add some military press or seated overhead press work for the shoulders.

Squatting = bigger legs, more GH released so your whole body grows.
Deadlifting = bigger legs, stronger legs, big traps, more GH releases so your whole body grows.
Bench = bigger chest, some anterior delt work
Row = wide back, bigger traps, some rear delt work

Hence the need for overhead presses for overall delt development and balanced appearance. Don't want to go making everything big and have narrow shoulders to go with it.

All of these are good "core" exercises and work the abs to some extent. If you want the abs to grow too, add some crunches.

I can't comment on the clean and press other than to say it's a nice way to get the bar up to put it on your shoulders for squatting if you don't have a rack - until your squat gets bigger than what you can put over your head.

[Dan C]

Originally Posted by IronMan

I'd be more partial to chosing 4 exercises rotated on the two days you have. Say deads & bench one day, then squats & rows the second. Is that what you had in mind Dark?

Except I'd choose the clean & press instead of bench or row. More cardio, more overall muscle groups involved.

Good suggestions. If I could do one, and only one exercise, it would be the clean and press... and it's variations

[F_Mac]

If you are going to stick to strictly deads and bench, I would rotate in different variations of each:

Deads: conventional, rack pulls, pulls off plates/box

Bench: regular, close grip, board presses, rack presses, ect.

Rotating rep ranges is also a good idea. If you stick to the same exercise & rep range you will stagnate quickly.

PS - if you can do squats I would recommend alternating them with deads as well.

[ebon00]

Originally Posted by F-Mac

If you are going to stick to strictly deads and bench, I would rotate in different variations of each:

board presses

Considering KISS's posts overall I would say that board presses is a bit too advanced for him. But variations is a very good idea.

Originally Posted by F-Mac

Rotating rep ranges is also a good idea. If you stick to the same exercise & rep range you will stagnate quickly.

I completely agree. Set a rep range (say, 30 reps per session) and then use a few different set/rep combos to reach that rep range (3x10, 8x4, etc.).