Maximize Your Gym Time: A Look At The Most Productive Muscle Building Exercises

A detailed look at the most potent muscle building exercises, as well as a bodypart by bodypart breakdown. Stop wasting time in the gym and start getting results!

A workout is made up of only so many sets and exercises. Constructing a workout without a purpose, and without the use of the best available tools will only waste your time. If you want to gain muscle and strength at the fastest rate possible you will need to choose the best possible exercises.

The following exercises are the best of the best. You will notice that they generally fall into three categories:

  1. Barbell Exercises.
  2. Dumbbell Exercises.
  3. Bodyweight Exercises.

When you begin to explore the muscle building workouts on Muscle & Strength, you will notice that the bulk of these routines make use of barbells and dumbbells. These movements are often performed first for a bodypart, and are then followed by machine and cable exercises. While some machines and cables can be beneficial, they are rarely as good as their barbell or dumbbell counterparts.

A Smith machine bench press is not as good as a barbell or dumbbell bench press. A leg press is not as effective as deep squats. And lat pull downs are nowhere near as effective as pull ups.

The following exercises are considered the top seven. If you're goal is to build muscle, consider adding these to your workouts.

The Top 7 Muscle Building Exercises

Squats. Squats are the king of all muscle and strength building exercises. No workout should be without deep squats. They are performed with a barbell, generally in a squat rack. Squats not only build massive legs, but also stress most of the upper body. They are like a hormonal nuclear bomb – destroying the entire body, forcing it to get bigger and stronger with every rep.

Deadlifts. Second only to squats in effectiveness (and a very close second at that), deadlifts are another manmaker that will pack on slabs of muscle mass while helping you become as strong as a bear. Like squats, deadlifts are a barbell only exercise.

Dips. Dips are often called the upper body squat, and for good reason. Dips work the shoulders, chest and triceps very hard, and are a great overall exercises for building a beefy upper body. Dips should be performed at a parallel bar dipping station.

Pull Ups. It seems that even the strongest and most fit lifters can barely squeak out more than a few pull ups. The pull up is an excellent exercise for building the back and biceps, and should be used instead of inferior exercises such as the lat pull down when possible.

Bench Press. The bench press is an upper body staple. There are several highly effective variations including the flat bench barbell press, flat bench dumbbell bench press, incline bench barbell press and incline dumbbell bench press.

Overhead Press. As with the bench press, there are numerous quality variations of the overhead press that can be used. Nearly all seated and standing dumbbell and barbell overhead presses are solid choices. You may also use the Arnold dumbbell press, and behind the neck overhead presses. Another popular press variation is the standing push press.

Rows. Both barbell and dumbbell rows are tremendous upper back exercises. Old school barbell T-bar rows are also a solid choice. While cable and machine lifts are generally sub-par, seated cable rows can be very challenging and effective.

Barbell squats

Squats are the king of all bodybuilding exercises. No workout should be without them. They are like a hormonal nuclear bomb – destroying the entire body, forcing it to get bigger with every rep.

The Best Exercises By Bodypart

Now that you know which tools are the most productive, let's take a look at the best exercises by bodypart. This list will include some of the top 7.

5 Most Effective Chest Building Exercises

  • Bench Press. The king of all upper body muscle building movements. The bench press is so popular that it is often seen as having it's own training day - bench press Monday.
  • Incline Bench Press. The first choice of many top pro bodybuilders.
  • Dips. Once considered the upper body squat, dips are a great compliment to any bench press movement.
  • Dumbbell Bench Press. You will really be able to feel the chest work with this pressing variation.
  • Incline Dumbbell Bench Press. A solid alternative to the incline barbell press.

Decline variations didn't make the list because they shorten the pressing distance and tend to shift some of the focus to the triceps.

5 Most Effective Back Building Exercises

  • Deadlifts. Nothing builds beefy backs like the deadlift. The sheer act of holding a barbell with heavy weight places the lats under an incredible amount of stress.
  • Pull Ups. A far superior choice to lat pull downs. If you can do one, try for two. If you can do two, try for three! If you can't do them at all use rack chins.
  • Barbell Row. No back building workout should be without a heavy row, and barbell rows are at the top of the list.
  • Dumbbell Row. An excellent second choice to barbell rows, especially if you have a weak lower back.
  • Power Clean. The explosiveness of the power clean effectively works the back from traps down.

5 Most Effective Shoulder Building Exercises

  • Military Press. This exercise has been a staple of great workouts for decades on end.
  • Push Press. Very similar to the military press, but utilizing more of an Olympic lifting-style explosiveness.
  • Bench Press. Yes, you read that correctly. The bench press is an amazing front delt builder. In fact, if your chest day involves several pressing movements there's a good chance you won't need any direct front delt work on shoulder day.
  • Seated Behind The Neck Press. Go no deeper than arms parallel to the floor, and this is a rock solid choice.
  • Seated Dumbbell Press. A little easier on the shoulders for many because the dumbbells can be placed in a more natural position.

5 Most Effective Leg Building Exercises

  • Squats. The king of all muscle building lifts. 'Nuff said.
  • Front Squats. Another top choice of bodybuilding beef kings. Front squats can be tricky to learn, but you will be rewarded with big wheels.
  • Stiff Leg Deadlifts. Beef up your hamstrings!
  • Leg Press. If you don't have access to a squat rack this is your next best bet.
  • Barbell Lunge. Lunges are another quality leg-building staple.

5 Most Effective Arm Building Exercises

  • Chin Ups. A shocker, but chin ups (performed with palms toward the face) are a beastly bicep builder, perhaps even better than straight bar curls.
  • Close Grip Bench Press. This exercise allows for a heavy amount of weight to be placed on the triceps.
  • Dips. Much better than most tricep isolation exercises.
  • Barbell Curls. A classic. Just don't curl in the squat rack.
  • Seated Two Arm Dumbbell Tricep Extension. Allows you to lift heavy weight and reach a deep stretch. You will need a good spotter.

Honorable Mention

  • Weighted Sit Ups. Why do volume when you can add weight and also build thickness.
  • Power Shrugs. Performed with an Olympic lift style explosiveness, power shrugs allow you to move a lot of weight and tax the traps into massive growth.
  • Cable Crunches. Forget floor crunches - add some weight and thicken your six pack!
  • Side Bends. Side bends not only help to build core stability, enhancing your performance on other compound exercises, but they also target the obliques, helping to build an impressive midsection.
  • Seated Calf Raises. The easiest way to isolate and blast the calves.
4.9 STARS
56 VOTES
RATE THIS
About The Author
Muscle & Strength's Content Team is a group of fitness industry experts dedicated to publishing the highest quality articles, workouts and guides on the M&S Website.

94 Comments+ Post Comment

No Profile Pic
Posted Sat, 03/07/2015 - 16:28
drew

read studies saying decline dumbell press recruited most chest muscle fibres. incline dumbell came in second. decline didn't make the list. explain.

No Profile Pic
Posted Tue, 10/28/2014 - 03:24
Vladimir

Good article. No pain, no gain. Stay huge!

No Profile Pic
Posted Tue, 09/23/2014 - 11:52
Joe

The dead lifts can be left out.

No Profile Pic
Posted Tue, 09/23/2014 - 09:55
KM

Why is the pull up better than a pull down? Anatomically they are the same, but the pull down provides better control, isolation, control/variation of resistance, ability to change hand angles, and protect elbows.

IMO the only thing lacking in the pull down relative to the pull up is the coolness factor of bouncing a plate off of one's ***.

No Profile Pic
Posted Mon, 09/01/2014 - 21:06
Alfredo

Thanks Steve, I'm a new subscriber and learning loads of information and will put into practice what aplies to my body building goals...thanks again...!!.
Alfredo

No Profile Pic
Posted Sun, 07/13/2014 - 15:38
Dean Lemperis

Soo... what if i put all of those into one workout routine and do it? could that be a viable routine?

No Profile Pic
Posted Tue, 01/28/2014 - 17:33
osborne

hey steve is doing 5 sets of 15 is over doing it with 15pounds in dumbells.if it is can you tell me whats the best amount for muscle gain

No Profile Pic
Posted Tue, 01/07/2014 - 03:50
Sarvenaz

I'm female 34years old, 171cm, 58Kg.
I want to get weight.
could you please send me program for 3days in a week?
A program for a woman, in Iran we don't have
a woman trainer I took my program from men treainers.
I do exercise about 10 years.

No Profile Pic
Posted Sat, 10/19/2013 - 23:21
Daniel

For muscle building is it recommended to do more reps & less sets or less reps & more sets?

No Profile Pic
Posted Thu, 10/10/2013 - 15:34
Yousef

Thank you very much indeed for this guide .

No Profile Pic
Posted Sun, 09/08/2013 - 05:16
SAQIB

IM A BEGINNER TO GYM STARTING EXERCISE NW IM VERY THIN WHT ALL ARE THE BASIC EXERCISE FOR ME TO START HELP ME OUT PLZ...........

No Profile Pic
Posted Wed, 08/28/2013 - 22:20
Ralph

I saw a comment about knee problems, I have one that has been replaced. I am a little concerned about how much I should try to lift.Lunges are real difficult to do and some side exercises are tough. Looking for answers

No Profile Pic
Posted Sat, 05/04/2013 - 19:35
Austin

I am a fifteen year old basketball player and lift every day after school. I make sure I get plenty of sleep and eat some protein bars,but I don't eat a ton. Is this too much lifting and do I need to be eating a lot more with all this exercise?

No Profile Pic
Posted Wed, 04/17/2013 - 13:44
mike

For shoulders another great one is WG upright rows.

No Profile Pic
Posted Tue, 04/02/2013 - 10:26
derek jay

im taking some testosterone pills "jtr mammoth" i bought them at vitamine shack , what do you think about those?

No Profile Pic
Posted Thu, 03/21/2013 - 07:05
kamal thakur

Hi, i have been working our for last six month in first 5 months i have gained 9-10KG. for last one month there is no change. it seems everything is locked now. i was a very lean guy still i am started at 59KG- now 70KG. Biceps were 13.5 now 15.3.. need to know how to gain more.Thanks

No Profile Pic
Posted Wed, 04/17/2013 - 13:47
mike

Eat at calorie surplus, keep increasing weight or reps or intensity, and maybe do some other exercises.

ie. BB curls + Hammer Curls

No Profile Pic
Posted Sun, 02/03/2013 - 06:43
dan

Hi Steve

Maybe a stupid question but what would you classify me as a beginner or intermediate?
I've been training for over 15 years on and off but never seriously. I know how to do all the
major exercises however I have not spent more then 3 months diligently on any workout plan or diet.
Usually I give up for about a month or 2 due to getting sick or traveling and then start again doing the same old routine. When I get back to training, I get back to the size and shape I was at my previous
training episode but never bigger.

I'm asking this question as its time I got serious and want to put all the effort necessary to gain size
and shape and am prepared to put in the hard yards. For this I want to know if I should again start a beginners whole body workout, then progress to split body part workouts or should I go straight to
splits with 1 bodypart per week? Whichever way, what sort of timeframe would you suggest?

Thanks Mate

mnsjason's picture
Posted Thu, 02/07/2013 - 17:12
mnsjason

I'd recommend that you start again at a beginner level to avoid higher risk of injury. I've personally noticed that if I take an extended break from training, form slips. Though I know how to perform the lifts, it always takes a bit of time to nail the form down again.

No Profile Pic
Posted Fri, 12/28/2012 - 13:06
nicholas

Im a beginner and i wanna know how to get upper body mass like in my arms and shoulders mostly,can you help me out?

No Profile Pic
Posted Tue, 12/18/2012 - 21:06
Uneak0110

these are some awesome tips Steven i think it's cool you're helping people out like this and all. but i also heard nutrition is a pretty big part of building muscles.

No Profile Pic
Posted Tue, 10/30/2012 - 08:54
Mistameana

Hello. I am a woman looking to build muscle but at the same time look feminine. Should I follow these exercise routines? If so, how many reps and weights should I be doing? Also, should I increase weights by 5 each week while keeping the same reps?

No Profile Pic
Posted Mon, 10/08/2012 - 16:44
Hamzah

please help me out steve

No Profile Pic
Posted Mon, 10/08/2012 - 16:39
Hamzah

best website luv it <3
but steve can you help me out for the gym schedule? please please
cuz i'm new to this :/

No Profile Pic
Posted Sun, 10/07/2012 - 18:14
Matthew potter

What about doing p90x? I have been lifting in the gym for two n half years and I'm kinda looking for something more. I'm in my scound mounth of p90x and I'm loving it, but I'm afrade of lossing Muscle cause I'm not lifting heavy anymore. What do u think?

No Profile Pic
Posted Mon, 10/01/2012 - 08:15
awais

hello guys i want to know the site where i can get training snaps and guidance as well plz send the web adress on email that is
desert_hawks47@yahoo.com

No Profile Pic
Posted Fri, 08/03/2012 - 13:29
harold

i love muscle and strength, i have lost 165 lbs and am now looking to start building muscle your articles are a God-send

No Profile Pic
Posted Fri, 06/15/2012 - 00:04
Andrew

Haha I forgot to say why I'm telling u this... I feel like I should be bigger, I have a decent chest size, but my arms are still super small... Is it even possible for me to get my arms big at my age? thanks!

No Profile Pic
Posted Thu, 06/14/2012 - 23:50
Andrew

Hey,
I'm 14 and have been doing pushups, crunches, bench dips, pullups etc for about a year. Sometimes I feel really tired but I do my exercises anyway. In the past I did an average of 120 pushups a day, about 80 bench dips, and quite a bit of crunches a day. I did pullups, and chin ups too but I couldnt do a bunch when I started, only about 4, now I can do about 12 in a row. I'm kinda slowing down now because II have been told that I'm doing too much. I need some advice, and when should I start training with weights?

No Profile Pic
Posted Sun, 04/29/2012 - 23:30
jb

bro steve, clean and press must include on the top muscle building exercise

No Profile Pic
Posted Sun, 04/29/2012 - 12:24
Marcus

Hello I'm a 16 y/o and I'm looking to gain mass and lift more in a 6 month period.. iv been working out for 8 months working on form what would u recommend? I weigh 162 and bench 185 and sqaut 300

No Profile Pic
Posted Sun, 04/29/2012 - 11:10
Scot

I have always tried doing dips but whenever I start to feel the burn in my triceps my chest feels like it's getting sucked it. It really unconfortable feeling so I try not to do them. Any tips?

No Profile Pic
Posted Thu, 04/19/2012 - 22:28
ed

i think the pendlay row deserves a shoutout in the rows section . . . much more effective than traditional bb/db rows in my opinion.

No Profile Pic
Posted Thu, 03/29/2012 - 18:11
Mike

Incredibly helpful article/videos and website, thank you!

No Profile Pic
Posted Tue, 02/28/2012 - 08:55
Carlos

Hey Steve, my little brother just turned 15 and I wanted to get him started in the gym. I'm looking for a workout that will start engaging his muscles without stunting his growth. What should be his main focus and what are some do's and dont's for his age?

No Profile Pic
Posted Thu, 02/23/2012 - 08:17
danny

HI STEVE
IAM FOLLOWING THIS ROUTINE FOR THE LAST 2 YEARS BUT NOT IN CONTINUATION SOMETIMES I TAKE GAP OF 1 MONTH BECAUSE OF MY BUSY SCHEDULE. SO DO YOU THINK I SHOULD REPLACE THIS ROUTINE OR KEEP THIS ROUTINE. BECAUSE YOU SUGGESTED ME THIS ROUTINE 2 YEARS BACK SO I WAS KEEP FOLLOWING IT FOR THE LAST 2 YEARS BUT NOT REGULARLY SOMETIMES I TOOK GAP IN BETWEEN THOSE 2 YEARS. BUT NOW SHOULD I CHANGE THIS ROUTINE OR KEEP IT UP? I WANT YOU TO TELL ME SOME NEW ROUTINE WHICH IS GOOD FOR AND BEST FOR ME. IAM 26 YEARS OLD , HEIGHT: 174CM AND WEIGHT : 72 KG

The 4 Day Power Muscle Burn split:

Day 1 - Chest and Biceps
Day 2 - OFF
Day 3 - Quads and Hamstrings
Day 4 - Shoulders and Triceps
Day 5 - OFF
Day 6 - Back, Calves and Abs
Day 7 - OFF
Note: This is a sample template. Feel free to "swap" in any appropriate (and favorite) exercises.

Chest and Biceps
Chest
Exercise Sets Reps
Bench Press - Power 4 3 to 5
Incline Bench Press - Muscle 2-3 6 to 12
Dumbbell Bench Press - Muscle 2-3 6 to 12
Dumbbell Flys - Burn 2 40
Biceps
Exercise Sets Reps
Pinwheel Curls - Power 2 3 to 5
Standing Barbell Curl - Muscle 2-3 6 to 12
Cable Preacher Curl - Burn 1-2 40
Quads and Hamstrings
Quads
Exercise Sets Reps
Squat - Power 4 3 to 5
Leg Press - Muscle 2-3 6 to 12
Front Squat - Muscle 2-3 6 to 12
Leg Press - Burn 2 40
Hamstrings
Exercise Sets Reps
Romanian Deadlift - Power 2-4 3 to 5
Romanian Deadlift or Leg Curl - Muscle 2-3 6 to 12
Leg Curl - Burn 1 40
Shoulders and Triceps
Shoulders
Exercise Sets Reps
Seated Barbell Press - Power 4 3 to 5
Seated Arnold Press - Muscle 2-3 6 to 12
Barbell Front Raise - Muscle 2-3 6 to 12
Dumbbell Lateral Raise - Burn 2 40
Triceps
Exercise Sets Reps
Closegrip Bench Press - Power 2 3 to 5
Seated French Press - Muscle 2 6 to 12
EZ Bar Skullcrusher - Muscle 2 6 to 12
Cable Tricep Extension - Burn 1 40
Back, Calves and Abs
Back
Exercise Sets Reps
Deadlift - Power 2-4 3 to 5
Barbell Rows - Muscle 2-3 6 to 12
Lat Pull Down - Muscle 2-3 6 to 12
Seated Cable Row - Burn 2 40
Calves
Exercise Sets Reps
Seated Calf Raise - Muscle 2-3 10 to 15
45 Degree Calf Raise - Burn 2 40
Abs
Exercise Sets Reps
**Perform Ab work of choice***

No Profile Pic
Posted Wed, 02/22/2012 - 13:21
Victor

Hello Steve,
I was wondering, what workout would be best for me from the web page https://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wo.... What I’m looking for is to build a bit more muscle and get more ripped. I’m currently 34 years old, 5 foot 4, and 150 to 152 pounds and I have two jobs, so I work 7 days a week. If you need to see a picture through your email, please let me know. Also, when you mention to train for 6 months, is it for 6 consecutive months, or do you recommend a couple of weeks off during those 6 months. I recently workout 3 days a week for 8 consecutive weeks (4 weeks of controlled over training, and 4 weeks of heavy training), and then I take 1 week off to rest. My ab workout consists of 10 exercises, 4 of them I do 3 sets until failure, and the rest of them I do 1 set until failure. Also, I do my cardio workout 3 days a week, for 20 to 30 minutes, on a step machine of jogging on the street, and I perform it 8 or more hours after my weight workout. Regarding my nutrition, I’m consuming about 50 grams of protein on all of my foods, except the shake before bedtime, that’s about 25 grams. I use 3 tablespoons of pure honey, with my 50 grams of protein in water, immediately after my weight workout. Also I’m consuming some carbs on the morning and at lunch, after that, I try not to except if it’s vegetables. My carbs consist of sweet potatoes, potatoes, vegetables, oatmeal, skim milk and honey bunches of oats cereal. I tend not to eat rice, bread or pasta. If you need any other info that would help you on your advice, please let me know. Thanks in advance.

No Profile Pic
Posted Sun, 02/12/2012 - 12:32
Victor

Hello Steve,
I was wondering, if I could do a workout that consists of three days where I will concentrate on compound exercises and workout with reps of 20. For the bigger muscles I will do 4 exercises of 3 sets of 20 reps and for the smaller I will do 3 exercises of 3 sets of 20 reps. It will look like this Monday chest, shoulders, and triceps. Wednesday Legs. Fridays back, traps, biceps. I would appreciate any advise that you could give me. Thanks in advance.

No Profile Pic
Posted Thu, 02/09/2012 - 09:57
Victor

Hello Steve,
I was wondering, what workout would be best for me from the web page https://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wo.... What I’m looking for is to build a bit more muscle and get more ripped. I’m currently 34 years old, 5 foot 4, and 150 to 152 pounds and I have two jobs, so I work 7 days a week. If you need to see a picture through your email, please let me know. Also, when you mention to train for 6 months, is it for 6 consecutive months, or do you recommend a couple of weeks off during those 6 months. I recently workout 3 days a week for 8 consecutive weeks (4 weeks of controlled over training, and 4 weeks of heavy training), and then I take 1 week off to rest. My ab workout consists of 10 exercises, 4 of them I do 3 sets until failure, and the rest of them I do 1 set until failure. Also, I do my cardio workout 3 days a week, for 20 to 30 minutes, on a step machine of jogging on the street, and I perform it 8 or more hours after my weight workout. Regarding my nutrition, I’m consuming about 50 grams of protein on all of my foods, except the shake before bedtime, that’s about 25 grams. I use 3 tablespoons of pure honey, with my 50 grams of protein in water, immediately after my weight workout. Also I’m consuming some carbs on the morning and at lunch, after that, I try not to except if it’s vegetables. My carbs consist of sweet potatoes, potatoes, vegetables, oatmeal, skim milk and honey bunches of oats cereal. I tend not to eat rice, bread or pasta. If you need any other info that would help you on your advice, please let me know. Thanks in advance.

No Profile Pic
Posted Thu, 02/09/2012 - 09:51
Victor

Hello Steve,
I was wondering, what workout would be best for me from the web page https://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wo.... What I’m looking for is to build a bit more muscle and get more ripped. I’m currently 34 years old, 5 foot 4, and 150 to 152 pounds and I have two jobs, so I work 7 days a week. If you need to see a picture through your email, please let me know. Also, when you mention to train for 6 months, is it for 6 consecutive months, or do you recommend a couple of weeks off during those 6 months. I recently workout 3 days a week for 8 consecutive weeks (4 weeks of controlled over training, and 4 weeks of heavy training), and then I take 1 week off to rest. My ab workout consists of 10 exercises, 4 of them I do 3 sets until failure, and the rest of them I do 1 set until failure. Also, I do my cardio workout 3 days a week, for 20 to 30 minutes, on a step machine of jogging on the street, and I perform it 8 or more hours after my weight workout. Regarding my nutrition, I’m consuming about 50 grams of protein on all of my foods, except the shake before bedtime, that’s about 25 grams. I use 3 tablespoons of pure honey, with my 50 grams of protein in water, immediately after my weight workout. Also I’m consuming some carbs on the morning and at lunch, after that, I try not to except if it’s vegetables. My carbs consist of sweet potatoes, potatoes, vegetables, oatmeal, skim milk and honey bunches of oats cereal. I tend not to eat rice, bread or pasta. If you need any other info that would help you on your advice, please let me know. Thanks in advance.

No Profile Pic
Posted Thu, 02/09/2012 - 08:59
Victor

Hello Steve,

I was reading the workouts you have on the web page https://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wo... and I was wondering, when you say 6 months of training, are you reffering to 6 consecutive months or do you take a couple of weeks off during those 6 months? I recently workout 3 days a week for 8 weeks in a row and then I take a week off. Also, what workout would be best for me? I'm 34 years old, 5 foot 4 and I'm at 150 pounds but I want to build up a little more muscle and get more ripped. I have a present picture if you need to see how I am, so, if you have an email where I could send it, please let me know. Also, what would be an effective ab workout? I recently perform 2 to 3 days of ab workouts that consist of about 10 exercises about 4 exercises I perform 3 sets without a rep range, and the rest of ther I perform 1 set without a rep range. Also, I perform 3 days of 20 to 30 minutes of cardio 8 hours apart of my weight workout on a step machine. Thanks in advance for your help.

No Profile Pic
Posted Mon, 01/30/2012 - 13:35
Peter

What about Abs? Deadlifts and squats do work on them but... isnt there any list just for them?

No Profile Pic
Posted Thu, 01/19/2012 - 22:41
Joe

Steve
What do you think if I did the top 7 excercises all in one workout like 2x10 or 3x10 for 3 days a week
Since these are basically the best lifts it seems like it would make sense to only use these for a workout circuit on the same day? And maybe burnout with a superset of curls and tricep extensions with light weight?

No Profile Pic
Posted Sun, 01/08/2012 - 10:01
Steve M

Why no flys on the list?

No Profile Pic
Posted Fri, 01/06/2012 - 17:18
cristian

it's ok if I use 3x5 3x7 heavyweight with these exercises????

No Profile Pic
Posted Tue, 01/03/2012 - 13:20
purorock327

My favorite comment...
Barbell Curls. A classic. Just don't curl in the squat rack.

Hate it when people do that!! Outta my way and let me squat!

No Profile Pic
Posted Mon, 12/19/2011 - 23:46
Kent

Hey just wondering why pressups/pushups isn't on the list? Is it because it is somewhat difficult to progress it after a point?

Steven's picture
Posted Tue, 12/20/2011 - 09:55
Steven

The body will adapt to them quite rapidly, and it's not an exercise you can easily add extra resistance too.

It's a solid bodyweight exercise, but not good enough to make the list.

No Profile Pic
Posted Sat, 12/17/2011 - 15:19
Santos Calderon Jr.

Steve just wondering if you could design a work out with how many execise an rep. Looking to build strenght and get rid of some fat. My work out goes like this Monday and Thursday Chest (flat bench, incline bench and decline bench) (Triceps close grip bench, overhead kicks 2 hands and tweeker( flat dip)on Tueday and Friday I work shoulder seated shoulder over head press DB seated lateral flies DB barbell shoulder press Military. On Wednesday Legs (squat, leg curls and leg extension abs crunches knee bent and incline knee bent I also do back barbell incline press front hands and reverse hand. I gotten stale in would like to find a new routine. I'm 47 just looking to get and better shap. Thank you for your time. My set is free weight with dumb bells, my bench has a squat rack and leg execise and curl bar.

Steven's picture
Posted Tue, 12/20/2011 - 09:53
Steven

Are you familiar with Wendler's 531? This might be a good choice for you. If not post up your question here and we can help you out a bit more:

http://www.muscleandstrength.com/forum/strength-training-workouts/63464-...