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- 10 min
- Jeff Nippard
- Deadlift. In depth: How to do a deadlift. Muscles worked: calves, thighs, glutes, core/abs, lower back, traps, rhomboids. Best for: Building overall strength.
- Bench press. In depth: How to do bench press. Muscles worked: pecs (chest), triceps, front shoulders, traps. Best for: Working the chest and the arms. Sets/Reps: Do 3-4 sets of 8-12 reps.
- Overhead press. In depth: How to do overhead press. Muscles worked: pecs (chest), delts, triceps, traps. Best for: Building shoulder definition. Sets/Reps: Do 3-4 sets of 8-10 reps.
- Squats. In depth: How to do squats. Muscle areas activated: glutes (aka the biggest muscle in your body), thighs, traps, abs/obliques, upper back/lats. Best for: Activating the thighs, glutes and improving core strength.
A 2010 study by the Journal of Orthopedic and Sports Physical Therapy found, that of the 10 exercises it tested, the pike roll-out combination was the most effective for core muscles. To do it, grab a Swiss ball (also known as an exercise ball or stability ball). Get into a push-up position with your feet on top of the ball.
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Mar 22, 2019 · Workout: What is the most effective 12-week mass building workout? Be specific. Include exercises, sets, reps, rest periods, etc. Many people are looking to add mass in the quickest time possible; from beginners, those who have laid off from training for a while and even veterans.
Sep 25, 2019 · The most effective exercises to turn to are compound lifts. Squatting and deadlifting as heavy as you safely can will tax the body much more: you’ll hit more than one muscle group, give your core a...
- 4 min
- Elliptical. Best option if: you want a full-body, low-impact workout. you struggle with balance. “If done correctly, there is minimal impact on the hip, knee and ankle joints as compared to other high impact exercises such as running,” says Southard.
- StairMaster. Best option if: you're looking to build lower-body strength. you're trying to lose weight. “The StairMaster is a great alternative to walking on the treadmill if you're looking to lose weight,” says Southard.
- Stationary Bike. Best option if: you have back or lower-body injuries. your upper body is sore. “Again, if you're training for an event that involves cycling, your training regimen should include a heavy dose of the bike,” says Southard.
- Rowing machine. Best option if: you’re sore from yesterday’s workout. you're looking to increase your endurance with low-impact on your joints. Often overlooked in the corner of the gym, Caley Crawford, Director of Education for Row House, says that the rowing machine — or ergometer (erg, for short) — is actually one of the most effective, and underutilized, cardio machines.