Just do all of them?

>>77312767
which are the best exercise tho?
you aint looking like that with starting strength

>>77312763
Heavy farmer's walk and wide grip upright row

>>77312778
You probably are if you push your deadlift up. Just don't be a pussy on SS; push the deadlift up to 450-500 in the first year of training and you'll look get the right look. You're also getting neck gains from the bench

>>77312778
Forearms are pretty complex so you should probably change the exercises around to develop them fully and the internet is full of different exercises so no use listing all of them here. But basically holding onto thing with different and sometimes obscure grips even, different curls where you again have to grip hard, some flexion or finger exercises which can be more of volume.

>>77312763
Bench
Squats
Deads
Overhead Press

>>77312778
are you indian?

>>77314069
A list of exercises which make you use everything you have in your core and middle mass muscles but do hardly anything for your distal muscles especially if you have a lanky build except maybe oph which uses relatively small muscles but also can't be spammed infinitely. The only big muscle not directly part of your center mass that should grow is triceps depending on bench width.

>>77314098
Your forearms, neck, traps, and shoulders will blow up if you hit even 2/3/4/5. This thread is bait

>>77314101
Let's be lucky if half of people reading this ever hit 1/2/3/4 first. After that it can take many many years if ever to hit 2/3/4/5 so it's not "just hit these numbers and you must be big by then". Do you think people who hit the numbers only do the core / central mass movements.

>>77314113
Any serious <35yo made trainee can hit 1/2/3/4 in 6 months of training. Maybe 1 year if they're very much a genetic deadend. A 500 pound deadlift in a year is not hard with proper training and nutrition/sleep. You have the answer to getting the look you want. Just because you don't like it doesn't change that

>>77314121
So if you just lift the weights that 1% of gym population can lift without any trickery, you can get away with not training your distal muscles at all. Got it. And I'm obviously aware that from that gym population not everyone trains like it's their life, I get that people might just not go for months or sometimes just go there to hang out with a friend.

In my books if someone is natty and has the correct technique and can lift even one of the 2/3/4/5 lifts in any point of their life, they have won the gym game. Just one of those numbers and that usually requires they are semi-gifted but not on level of people who go to competitions.

Just wear a really tight shirt.

>>77314139
What are these "distal" muscles that don't get trained by deadlift/squat/bench/press?

>>77312763
best exercises for neck would be flexion and extensions with a plate, for traps definitely power shrugs, above the knee rack pulls too. For forearms I’ve personally seen the best results form ez bar reverse curls for the brachioradialis and dumbbell wrist curls for the forearm flexors.

>>77314149
you are replying to a dysgenic jeet

>>77314149
Every muscle or part of the muscle which doesn't cross over hip or shoulder joint. So some knee or calf related muscles (tho calves are mostly for walking and adjust based on your bodyweight), and everything in arms except triceps and parts of forearms responsible for having a good grip which you must have if you just raw the deadlifts. (Upper) traps and neck would probably be okay tho they are not really distal. Some people will get zero arm development if they just do the big four to no end.

>>77312763
Lats, delts and upper chest too