Even though muscle fibers and the way workout variables like reps and amount of training volume will differ from person to person because everyone is different, in general, my opinion on the most effective exercise for each body part are these.
- Squats are the best. But if you don’t want to do those, the next choice is leg presses. If you want to work your quads, do leg presses with different weights, and reps. Change up the stances from narrow to wide, and feet up high or low on platform, and do them until you can’t anymore. And one more thing, the form has to be good, so be honest with yourself about the amount of weight that is challenging. And you will see results.
- Without a doubt, the walking lunge is the best. Remember to take slow long strides so that your knee almost touches the ground, and when you step up, squeeze your butt in to finish off the rep. Do these with light weight and move up to heavier to really feel it and notice good results. Can be done anywhere outside.
- If you can do pullups right, do them. And add weight to your waist if you can easily do more than 3 sets of 12 good reps. Take a second at the bottom and hang there to stretch out your lats, don’t rush through it. If you can honestly get 5 good reps, work your way up to 12, before adding weight. Your back will look awesome. Change up the grips from wide, to close, to neutral, to under hand to hit your back in different ways.
- If done right, the flat bench press. But many don’t do it right, so the next best choice is any kind of incline press, whether it be with machines, dumbbells or barbells. Make it a priority to hit that upper chest with presses and flys, and then do your middle chest once your energy is down and form is more important.
- Standing overhead press with dumbbells or barbells. Stand up an don’t lock out your elbows at the top, come down a little past your chin, and bang it out. Another one is lateral raises. When standing up, raise your arms out to the side like airplane wings, and take it slow and repeat to feel your shoulders doing the work.
- Shrugs will give you a better muscular look, simply hold weights to your side, and raise up with your neck an shoulders while keeping your arms loose. Really feel it at the top.
- My personal favorite is skull crushers. With a curl bar, lay on your back and keep your elbows bent. press up to lock out your arms and lower down right in front of your face, and repeat. Bodyweight dips are also great for getting a good pump for results.
- Barbell curls from different widths and grips and good form. Spider or close grip, to ultra wide, and do lots of sets and reps to exhaust from 6 reps, up to as many as 20.
Chuck Strogish, Fitness Model and Blogger at Bare Fit Sweat Proof T Shirts.
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