Beyond the Core Four Lie the Outer Five

Beyond the Core Four barbell lifts lie the Outer Five. Explosive lifts need to be explosive: low reps, done first, no compromise on velocity.

When the talk turns to strength training, there needs to be a differentiation made between the three generalized strength types: absolute strength, explosive strength and sustained strength. Each strength type requires individualized attention. Optimally, the athlete adheres to a training matrix that proportionally apportions training time to each of the three generalized strength types.

Three Strength Types: Absolute, Explosive, and Sustained

• Absolute strength: epitomized by a massive powerlifter moving maximum payloads for short distances with no regard for duration.
• Explosive strength: epitomized by the lightning-fast Olympic weightlifter moving moderate payloads with maximum velocity over a long range of motion.
• Sustained strength: epitomized by an MMA fighter engaging in endless drills that require strength be exerted at relatively low levels for extended durations.

The Core Four Remain the Nucleus

Within the universe of absolute strength training, there are four critical resistance-training exercises, the Core Four, that, if done in combination, build and strengthen every major muscle group in the body. The four fundamental and irreplaceable exercises are the squat, bench press, deadlift and overhead press. Each of the Core Four has variations, but the central movement patterns remain king.

If the goal is to expand on the Core Four, to augment the Core Four, what exercises should be recommended? If the Core Four constitute the nucleus, what exercises constitute the next outer ring of proven-effective exercises? What movements make the cut? What productive exercises lie beyond the Core Four?

There is a strong consensus among the iron elite over what exercises should be included when expanding the exercise menu.

The Outer Five Exercise Menu

The Outer Five are not replacements for the Core Four. They are the next concentric circle: powerful, proven, optional movements that can flesh out the resistance-training session when time, recovery, skill and inclination allow.

1. Power Clean and Olympic-Lift Variations

Our first exercise choice is the power clean. This movement embodies explosiveness. Feel free to substitute full squat clean, power snatch, full snatch, clean and jerk, or jerk off the racks, in addition to, or in place of, the power clean. Olympic lifting introduces explosive strength into the training template.

Explosive lifting should be done when the central nervous system is fresh and rested. For most serious trainees, that means placing the power clean, power snatch, clean and jerk, or other explosive lift early in the workout. Limit work sets to two reps, no more. Explode the reps, take a small jump, repeat. When rep number two ceases to be explosive, the set is done.

Place power cleans first on back training day. Power cleans make a fabulous warm-up for deadlifting. Use the same two-rep limit, all-reps-explosive technique on every Olympic lift or variation. Do not turn an explosive power clean into a ponderous upright row followed by a reverse curl. Do not turn a jerk into a slow-motion push press.

The moment the lift slows, the lift changes. Once speed dies, the exercise is no longer doing what you selected it to do.

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2. Rowing for the Lats and Upper Back

Some resistance trainers swear by barbell or dumbbell rowing and obtain incredible results. They build thick, powerful lats. For others, a sizeable portion of those that row, rowing does almost nothing.

It is dependent on whether the trainee can make the mind-muscle connection. Do the lats contract in real time as you row? Or not?

The major row types include overhand rows using various grip widths, underhand rows using a narrow grip, and the famed Dorian Yates 70-degree row. There are super-strict styles of rowing and purposefully loose styles of rowing. You can row with one or two dumbbells.

The goal is to find a row type that allows you to create definitive, measurable, upper- and / or lower-lat contraction on every rep of every set.

The problem for most trainees is they arm-pull rows. You can activate the biceps to aid or replace the lats because both lats and biceps are used to pull a payload toward the body. Trainees need to get the biceps out of rowing. If you arm-pull a row, you turn a great back exercise into a terrible biceps exercise.

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3. Arm Work: Triceps First, Biceps Second

Arm work means biceps and triceps, or more properly, triceps and biceps.

Triceps strength is critical for bench pressing and overhead pressing. Triceps need to be trained diligently, regularly, and usually immediately after flat benching or inclining. There is a hierarchy among triceps exercises. First among equals would be weighted dips and free-hand dips. Equally effective are the flat-bench triceps press variations using the barbell, dumbbells, or EZ-curl bar.

Single- and double-dumbbell triceps work, done seated, standing, or lying, should always be in the triceps rotation. Leave the cable stuff for the very end, or — gasp! — skip it.

Biceps are done almost as an afterthought. Instead of just standing around waiting to recover between heavy sets of dips or nose-breakers, do a set of biceps curls. Supersetting triceps with curls makes perfect sense. They go together like ham and eggs or fish and chips.

Do not try to set any world records in the curl. Stick to 6- to 10-rep pump sets using different angles: seated, standing, incline, barbell, dumbbells. Be imaginative.

Improve triceps strength in the important triceps movements and performance in the flat bench, incline bench, press-behind-the-neck, and overhead press can improve right along with it.

4. Incline Pressing

A proper incline press is halfway between a flat bench press and an overhead press. The classical incline angle is 45 degrees, and a significant percentage of hardcore trainees prefer to perform the 45-degree incline press with a barbell or dumbbells, sometimes dropping the overhead press or press-behind-the-neck.

Within the Core Four, a goodly portion of trainees will switch out the overhead press — standing or seated, done with barbell or dumbbells — for the 45-degree incline press.

Kirk Karwoski loved the barbell incline press and hit 455 for 5 paused reps. Ken Fantano would incline press a pair of 200-pound dumbbells for six paused reps. Those are old power-gym standards, not casual fitness-club standards.

Many hardcore trainees experiment using a steeper angle, say 70 degrees, to improve overhead pressing ability and place more stress on the delts. Other hardcore trainees use a lower angle to lessen shoulder strain and make the push more pectoral powered.

Feel free to use the 45-degree incline press as a substitute for the overhead press within the Core Four if it better suits your structure, goals and joints. Place it behind flat benching in the regular lineup or, better yet, give incline pressing its own day.

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5. Chins, Pull-Ups, and Pulldowns

For those who can chin or perform pull-ups, feel free to include them on back training day after power cleans, or whatever explosive lift is selected, and deadlifts. Regardless if you chin or do pull-ups, identify the muscle you intend to attack and then determine, in real time, if the anticipated contraction is actually occurring.

Do not perform sloppy partial-rep chins or pull-ups. Better five full-range reps than twelve chopped half-reps. That said, use a range of motion that is controlled, pain-free and technically honest for your shoulders and elbows.

Chins obviously activate biceps to a greater degree than pull-ups. Experiment with different grip widths to elicit differing muscular effects. Avoid fast, sloppy, choppy reps.

Pulldowns are for those unable to chin or perform pull-ups. The favored pull-up / chin strategy of the hardcore is to work up to top sets of 6 to 8 reps in the weighted pull-up, then drop the extra weight and rep out with no weight. This is advanced work. Do not chase failure at the expense of shoulder position, elbow comfort or strict body control.

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Keep the Hierarchy Clear

Establish your resistance-training template around the Core Four, or acceptable variations. Have the time and inclination to do more? No problem. Flesh out the resistance-training session by selecting exercises from the next outward concentric circle of exercises.

Never get confused. The Core Four are irreplaceable and fundamental. Do not fool yourself into thinking rows trump deadlifts or triceps pressing trumps bench pressing.

Stay clear on the fact that the Core Four are the meat and potatoes of resistance training. The next concentric circle outside the nucleus is always optional. If time pressed, stick to the Core Four. If you have the time, energy, joints, skill and recovery, flesh out your available training time with the second tier of beneficial exercises.

Equipment Notes for Core Four and Outer Five Training

The Core Four and Outer Five are built around basic tools: bars, plates, dumbbells, benches, racks, and enough room to train safely and repeatedly.

For barbell work, lifters and facilities can compare Olympic weightlifting bars, weight plates, and power-rack setups such as power cages and platform racks. A general-purpose bar such as the CAP Barbell 7-foot black Olympic weight bar can serve many basic strength-training environments when used within its stated specifications.

For dumbbell rows, incline pressing, arm work, and assistance exercises, compare dumbbells and options such as IRON COMPANY urethane dumbbells. For squatting, benching, and rack-based work, equipment such as the Body-Solid SDIB370B bench and squat rack package or the Legend Fitness 3121 commercial squat rack may fit the room and use case.

For heavy loading, Troy black iron wide-flanged weight plates are one plate option for repeated barbell work. The equipment does not build the hierarchy. The lifter and coach do that. The equipment simply gives the hierarchy a place to happen.

Safety Note for Explosive Lifts, Pull-Ups, Dips, and Heavy Assistance Work

Olympic-lift variations, weighted chins, weighted dips, heavy rows and heavy incline pressing all require technical control. Explosive lifting is not reckless lifting. If the bar slows, technique changes, the catch position collapses, or the lift turns into a grind, the explosive work is over.

Beginners should learn Olympic-lift variations from a qualified coach or start with simpler power drills. Use proper collars, stable flooring, clear space, suitable rack heights, and loads that match the purpose of the exercise. Stop for sharp pain, dizziness, numbness, loss of position, shoulder instability, elbow pain, or repeated technical breakdown.

This article preserves Marty Gallagher’s RAW resistance-training hierarchy and coaching philosophy. It is not individualized medical, rehabilitation, or programming advice.

Related Core Four Assistance Reading

For a related IRON COMPANY guide on supporting the main lifts, read Assistance Exercises for Core Four Lifts.