Key
for each muscle group
Most
men in gyms have a single goal, which is to build muscle mass.
Striving
to turn their ideas into reality, most begin to overcomplicate things, and the
result of all this is significantly less progress than what could be in the
case of following simpler training and nutrition programs.
In this regard, only six exercises could rightly be cited as more than sufficient for building the musculature of the entire body.
1
.Rowing with a Dumbbells
Movements during rowing exercises particularly strongly activate the back muscles, and in addition to numerous variations of this exercise, the one with a bar and weight plates is by far the most effective. Rowing with a bent forward row, in addition to the back muscles, also activates the trapezius and the back of the shoulders, and the possibility of working with heavier weights makes this exercise excellent for the progress of even very strong exercisers.
2.
Bench Press with Bar or Dumbbells
The indispensable bench press is a key exercise for the development of the chest muscles and the upper part of the body in general. Both versions are excellent with both barbells and dumbbells, and the fact that working with "live weights" does not limit the range of motion and does not at all facilitate the efforts of the chest, shoulders and arms, is enough to include the bench press among the six selected exercises for every man.
3.
Barbell Squat
The classic barbell squat is definitely the best lower body exercise you can do. It is true that there are other alternatives, the mix of which can also lead to the desired leg development, but due to its effectiveness, the squat should always be the starting point of leg training and the exercise where the last atom of strength is left.
4.
Lifting on the Shaft / Pull Ups
Lifting on the shaft is basically a "bodyweight" exercise, during which only the most advanced exercisers use additional weights. It is a fantastic complex exercise that primarily strengthens the back and arms, while simultaneously building the strength and balance of the rest of the body.
5.
Deadlift
An exercise that, to a greater or lesser extent, activates all the muscles in the body, is one of the literally unavoidable when the goal is to build muscle mass and develop strength. The very fact that human beings can lift the greatest weight precisely during this movement speaks volumes about the importance of performing deadlifts in training, and of learning the correct technique of performing the exercise in advance.
6.
Shoulder Press
Just as the bench press is the best exercise for the chest, there is one exercise for the shoulders that produces a better effect than all the others. Of course, it is a shoulder press or an overhead press, which can be performed both with a barbell and with dumbbells. Due to the fact that it is a complex exercise that can be performed with a very heavy load, progress with its regular performance is guaranteed.