Basic exercises for men
Building a strong core involves much more than endless sit-ups and flutter kicks. A strong core is representative of a solid foundation in basic and functional movements. These movements include squats, OH Press, Bench Press, deadlifts, pull-ups, bent over rows and power cleans. It is important to develop good form with these exercises; don’t try to lift too much weight with sloppy form. All muscle growth revolves around muscle stimulation; a full range of motion is more advantageous for stimulating muscle fibers. You can also incorporate accessory movements into your training. However, if you’re just starting out or heading back to the gym after a long break, just add an extra exercise or two. For example, you could bench 5×5 and then dip 3×8.
Basic exercises for men
As you begin to develop your physique further, you can begin to incorporate higher volume training. I personally saw tremendous results when I bulked up, especially in areas like my back and chest. Make sure you eat a lot of nutritious foods if you plan on bulking up. Expect your training intensity to increase to meet the new demands of a challenging program. Also, keep in mind that this type of training is very suitable for loading phases. If you attempt anything of this nature while on a cut, you will find yourself lacking the energy and mental focus to complete your lifts. If you are an athlete in a power sport, this is for you! Here is an example of my current back day to give you an idea of how much volume I do:
1. Rack Pulls 3×8 (as heavy as you can go on these)
2. Seated Cable Rows 3×12 (Pull Towards Upper Abs)
3. Dumbbell rows 3×12 (keep your arms close to your body and push through your elbow – these are great for the lower lats!)
4. T-bar rows 3×12 (pulls upper abs)
5. 3×8-12 pull-ups (add weight using a belt if you can; make sure your palms are facing you or supinated)
6. Lat Pull-downs 3×12 (I also do them supinated)
7. V-bar pull-downs 3×12 (pull to lower chest)
8. 3×15 Hyper Extensions (self explanatory, make sure you go all the way down and really control the weight)
9. 3×15 Jumpers (These are great for building the serratus muscle, the muscle under your armpit)
Basic exercises for men.
As you can see, that’s a ton of volume! 27 sets of 12 reps, that’s 324 reps! If you’re ready to take your training to the next level and really see some gains, try reformatting your workouts based on high-volume training. I personally recommend this and I know you will be pleased with your results! Also note how my back training focuses on basic compound lifts. So I’m able to really isolate certain fibers with accessory movements.