I often see people who want to build muscles and a good looking body but completely waste their time in the gym.
They do a crappy routine they got out of a magazine or a website that is totally counterproductive and not tailored to their needs.
Or they look at other people in the gym who don’t know anything about working out either and copy their workouts.
And it’s not just beginners.
I also see “intermediate” lifters who have been lifting for years doing the same shit over and over again, wondering why they don’t make any gains. These guys are still as much of a beginner as someone who is just starting.
Most of the time these people spent their time doing the newest “super-effective-toning-cutting-routine” that will give you a six pack and big arms in 30 days.
They buy every supplement and try every new training gadget that “guarantees” results.
Their training consists of isolation exercises, machines, bands. They don’t really have a routine and they don’t track their workouts.
Instead, they try new exercises every workout to “shock the muscle” and use Bosu balls to give their training a new edge.
The Golden 7 – The Best Exercises To Build Muscle Fast
Let me tell you one thing:
These new gimmicks, supplements and training methods won’t do shit!
You won’t get massive doing thousands of crunches, chest flys and squat to biceps curl to shoulder press on a Bosu ball.
As a beginner, you have to build a good foundation of strength and muscles first.
There are 7 effective exercises that stood the test of time and repeatedly transformed skinny, weak little bitches into strong warriors with the body of a Greek God!
These 7 compound exercises should be the foundation of every routine.
They will train all the muscles of your body in an effective and functional manner and are the best way to start your journey of becoming an aesthetic demi-god.
At the beginning, you should work on learning these 7 godly exercises and perfecting the technique.
Then you should start progressing steadily and adding more and more weight to the bar.
Here are the 7 exercises that will change your life forever:
The Squat. The king of all exercises. There is a reason why the squat is the first exercise on this list. It is probably the most important and effective exercise you can do.
Nothing will train your body and mind as good as the squat. Squats are the answer to all of your problems.
While doing heavy squats, your body releases a lot of testosterone and growth hormone. This hormonal release benefits the growth of all the other muscles in your body as well.
With squats, it is especially important that you learn the right technique. I prefer High-Bar Squats but you can do any type of squat you want.
High-Bar, Low-Bar, Front Squats – it doesn’t really matter as long as you are doing them. Just choose one of them, go heavy and do it right.
If the squat is the king of all exercises then the deadlift is the queen. Deadlifts are easily as effective as squats if not even more. They train your whole body!
Nothing will give you such a strong and massive back and core as heavy deadlifts. On top of that, your glutes and legs will get strong as hell too!
Doing heavy deadlifts has the same hormonal effect on your body as squats. You will flood your body with important growth hormones that will lead to muscle growth everywhere.
If you are avoiding deadlifts because you think they will give you a bigger waist or because they will fuck up your back, then stop worrying now.
These are outdated complaints. Learn the correct technique, be careful and slowly add weight to the bar once you are comfortable and nothing will happen. Your waist won’t get bigger either. Your whole v-taper and your abs will actually benefit from doing deadlifts!
I am sure I don’t have to tell anyone to start bench pressing. It is the most popular and recognized exercise in gyms around the world. But at the same time, it is the exercise that is most often done wrong.
Most people have no clue about how to perform the bench press. They end up with fucked up shoulders and complaining that they don’t feel their chest.
But if done correctly, the bench press is one of the most effective exercises for your chest and won’t cause any problems for your shoulders.
The secret lies in retracting your scapula, keeping your shoulders back, tucking your elbows and lowering the bar lower on your chest. Most people approach the bar with rounded shoulders, no tightness and flare their elbow like crazy.
If you want to feel your chest even more, pause at the bottom of the bench press for a count of 2 or 3 seconds and push the weight back up explosively. This will build a massive chest!
Most people neglect their back because they don’t see it in the mirror.
Yet a powerful and massive back is the muscle group, that will make you look the most masculine and give you the most respect.
If you want a thick upper back, you got to do rows! Rows will train all the muscles of your upper back and give you that thickness.
It doesn’t matter if you do barbell rows, pendlay rows, dumbbell rows, kroc rows. Just do some type of rowing movement.
If you don’t feel your back then you have to cut back on the weight and work on your technique.
Do not use momentum to swing the weights up. Do it controlled, pause at the top and try to really flex your back. (Tip: Imagine pulling with your elbows!).
This way, you will actually hit your muscles and get results.
Overhead Press is GOAT! It will transform your delts, traps, triceps and the upper part of your chest below your clavicles. Your core will get crazy strong too!
Overhead Presses are just one of the manliest exercises out there. There is this feeling of pure masculine confidence that you get when you press big weights over your head.
Many people think that Overhead Pressing destroys your spine and your shoulders. As with most exercises, this is not the case if you do it correctly.
You have to brace your core and press with the correct bar path and elbow position to protect your shoulders. This way, it will actually be extremely healthy for your shoulder and protect your spine by strengthening your core!
Pull ups are hard. They are the ultimate test of someone’s strength.
The pull up is one of the best exercises for the upper body and if you are not doing them yet, you are missing out big time.
They train your lats like no other exercise and give your body the sought after v-taper. There are few exercises that train biceps as good as heavy weighted chin ups as well!
Most people can’t do pull ups though. Especially beginners have their problems with them. If that is the case for you, then you should start working on them right now and read my article on how to improve your pull ups!
Once you can do more than 10 pull ups with good form, you should start adding weight to get stronger and progress further.
Dips are often called the squat of the upper body. They will sculpt your chest, shoulders and triceps into those of a Greek God.
A few weeks of dips and you won’t be able to recognize your upper body anymore.
There is just one catch though. Dips can be highly dangerous for your shoulders if you do them wrong or if you already have an existing shoulder injury.
Before doing dips you should warm up thoroughly and work on your mobility. Stop immediately if you feel pain in your shoulders.
Some people just don’t seem to be made for dips. If that is you and you experience pain when doing dips no matter what you do, then just stop doing them. There is no shame in not doing an exercise that hurts you. There are plenty of alternatives.
If you have no problems with dips then you will probably quickly surpass your body weight. As with pull ups, you should start to add weight with a weight belt once you can do more than 10 reps.
Back To The Roots Of Bodybuilding
That’s it. Those were the golden 7. That is everything you need to build a great body and get stronger.
These exercises should never be missing in your routine. Even if you are already and advanced lifter, you should always include some variation of these exercises in your workouts.
Hell, you could even do a whole routine just with these exercises.
That is also what I recommend to beginners. They should focus on the basics and try to perfect the technique, then steadily add weight and progress.
There is a reason these exercises have been so popular in the golden age of bodybuilding.
They train your whole body with few movements.
Bench presses, dips and overhead presses train your chest, triceps and shoulders.
Pull ups, rows and deadlifts train your back, traps, biceps and forearms.
Squats and deadlifts train your legs and hips.
3 months of doing these exercises consistently with perfect form, progressive overload, plenty of recovery and food, and the right diet and you won’t be able to recognize yourself.
Stop wasting your time with ineffective exercises that do nothing. Stick to the basics and do them right.
That is when you will start seeing results. That is when you will get stronger. That is when your confidence will grow.