Each fitness guy has some technique, piece of equipment, or system that they like about anything else. Some like to train every day, acquire men’s wellness products, others follow bodybuilding guidelines, and others are interested in any number of trends and fads in fitness.
But the test of time has been contradicted by some activities, no matter what your strategy. Such movements have become staples in the strategy of any serious lifter. When you take your gym routine seriously at all, make sure you add it to your workouts.
The deadlift hits every major muscle group hard, arguably the king of all workouts, and maybe it’s the best strength check there is. It releases large amounts of testosterone (a muscle-building hormone) into the bloodstream due to all the muscles involved. The deadlift is a great staple of any fitness plan for this purpose. Use this training plan for a new personal best for 6 weeks.
The barbell back squat reaches just about every major muscle group in the body, just like the deadlift, and is the king of leg-developing movements. Any athlete is going to vent the squat as the reason they’re running hard, jumping high, and gaining strength throughout.
In the planet, every gym-goer was asked, “Whaddya bench?”Once at least. This move is responsible for developing strong, well-defined pecs, shoulders and triceps that contribute to a posture that is more commanding, with or without a shirt. Combine this move releases with the testosterone’s muscle-building effects and all you have to do is watch your “little black book” fill up.
Dumbell Romanian Deadlift
This might be the most important exercise for lower-back wellbeing and the production of an impressive set of glutes. Every experienced lifter would tell you that a good set of legs really impresses you, and usually a butt comes with it. The move also helps make the hamstrings more comfortable after sitting all day, which means less back pain.
Sometimes mistaken for the legs and shoulders as a squat and front raise combo, respectively, this motion is simply an explosive hip hinge, perfect for glutes and conditioning. If done properly, the hip-hinge movement combined with the aerobic aspect (due to the movement’s explosiveness) would help make any guy jealous of a powerful, ripped physique.
The effectiveness of suspension-training devices like the TRX has been lauded by trainers far and wide for years, and the fitness community is beginning to catch on. The stiffness of the handles in a pushup leads to more muscle fiber stimulation, which in turn leads to more strength and muscle growth in less time than in other traditional pushup types, as well as long-term health for your shoulders.
Nothing says quite “I’m tall” like a wide set of shoulders; neither does a wide back hurt. The traditional pullup is the best move to build those broad, fan-shaped muscles (latissimus dorsi, aka, lats) that make your shoulders look big. It is a massive, multijoint step that will contribute to the release of testosterone, ensuring that strength and muscle growth will be improved overall.
Medicine Ball Slam
Some guys work to develop a ripped mid-section like the fitness models we see in magazines for a lifetime. Others know the secret of disciplined eating and the best abs exercises, none of which is a crunch or variation. The medicine ball slam carves gorges in the mid-section, making your abs look like a Midtown Manhattan street map and adding a good amount of cardio to your workout so you can keep the look.
Swiss Ball Rollout
The Swiss ball rollout is an essential part of anybody’s search for a six-pack, although it is very difficult. When you roll out on the mat, your abs are put under increasing tension, and any fitness expert knows that high muscle tension is one of the secrets to building ripped. Use this step to carve out a given six-pack instead of a crunch.
Banded Good Morning
While this move seems to damage your lower back, it actually has the opposite effect. The good morning is a great muscle developer; and a band’s usage makes it more like an exercise in physical therapy than a typical lift. Not only that, but this exercise will help you put more weight on the bar in the squat.
Sure, walking into the gym is enticing and beginning to tinker with the most complicated machine you can find right away. But the best exercise you can do sometimes is actually hefting around some heavy things.
Try to carry a pair of 70-pound dumbbells for more than 30 seconds after your workout; your forearms are going to be on fire. You should expect your weights to start growing faster than ever after a few weeks of this.
Yeah, well, it looks a bit stupid. But unlike the leg curl system, a hamstring curl on a physio ball takes off your knees a lot of tension and helps you to balance your upper and lower body while you pound your hamstrings— without jeopardizing your joints. With hamstrings, it’s a great finishing move, and the physio ball version has enough glutes to make it a great help move with larger lifts like the deadlift.
Suspended Inverted Row
More often than not, a move that includes both sides of the body will not expose flaws or imbalances. This row variation is an exception— it will make the weaknesses look even more prominent. Yet keep your chin up, dude: A suspension trainer can help to fix any imbalances or deficiencies, resulting in long-term joint health due to consistent patterns of movement.
Barbell Overhead Press
Some would claim that a greater creator of the upper body is the standing barbell overhead press than the strong bench press itself. Because it takes enormous effort from your abs and all the muscles of assistance that get used to pushing the barbell overhead; this motion leads to a collection of shoulders that look like cannonballs and grow the chest as well as any other movements.
Barbell Hip Thrust
The body’s largest collection of muscles (relative size) is the glutes. They are directly hit by this move. Not only do good glutes lead to healthier back and stable hamstrings— meaning fewer long-term strength and endurance issues— but they also do wonders to fill a pair of jeans. Oh yeah: Women’s curiosity