The 7 BEST Exercises

 

 

Best exercises

If he can do it...

 

 

 

 

 

 

 

 

 

 

Fall is almost upon us and many people are going to be getting back into
the swing of things regarding work and heading back to the gym.

 

Before you rush blindly back into working out be sure to spend some time
thinking about the goals you want to achieve and how you plan on achieving
them.

 

When it comes to designing an exercise program it is important to  include those exercises that offer the greatest return on the precious time you invest in the gym.

 

Here are the 7 best exercises that you should build your workouts around:

 

Number 1

Squats. This “primal” movement has many variations including the front  squat, back squat, split squat, sissy squat, Zercher squat etc. Make sure you are squatting 1-2 times per week.

 

Number 2

Horizontal Pushing Movements. This would include the push up (and its many  variations), bench press (dumbbell or barbell) and dips. These can be performed  2-3 times per week (simply vary the movement each time).

 

Number 3

Horizontal Pulling Movements. Balance out your pushing movements with inverted rows, cable rows and dumbbell rows. These can be performed 2-3 times per week.

 

Number 4

Dead lifts. Like the squat, the dead lift is a gold standard movement. Try traditional, sumo, dumbbell or Romanian for variations. I prefer to limit these to once per week.

 

 Number 5

Vertical Pulling Movements. Lat pull-downs, chin ups and pull ups are all excellent. Switch up your grips for even more variety. Once per week will usually do the trick.

 

 Number 6

Vertical Pushing Movements. This would include the shoulder press and its many variations (Arnold press, single arm, barbell, dumbbell, etc). The shoulder is very susceptible to over training so limit these to once per week maximum.

 

Number 7

Single Leg Movements. This includes lunges, step ups, single leg squats and dead-lifts. These can be performed using barbells, dumbbells and kettlebells.

 

But wait- there’s more!

 

As a general rule you should begin your workout with the most difficult exercise.
However, if you have a body part that you would like to emphasize then I would
recommend prioritizing that body part by focusing on it at the beginning of your
workout.

 

In terms of sets and reps generally speaking the higher the reps the fewer sets you
need to do. That being said, a good guideline is to perform heavy weights and
lower reps (3-6) for strength, medium weight and higher reps (10-15) for muscle
size and lighter weight with higher reps (15+) for endurance. Keep total sets
performed under 20 as doing much more than that will tax your recovery (and take
too long!)

 

Dont forget to visit my You Tube channel (and subscribe). I often post videos on training and nutrition: http://www.youtube.com/user/brucekrahn

 

Happy training!

This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

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About

bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

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