If you been researching what type of workout routine to put together that will build massive size and strength simultaneously and have been unsuccessful in finding one, I have a few exercises that are a must for you to put into your routine.
Although these are regarded as some of the more difficult exercises you can do, difficulty is great, especially for working out! You need to challenge your body and push as hard as you can go to see the biggest gains. Please keep in mind that these exercises are not necessarily for a professional bodybuilder, but they are for those who are looking to get bigger and stronger for sports, or even just to show off a little bit. Not only will these exercises help with your balance, but they will also increase your flexibility, your explosive power, your core and abdominal muscles, and the strength in your back.
First are kettle bell swings.
These would be considered an explosive exercise as they involve exerting much force while caring weight. Kettle bell swings will help you with your hips and shoulders mainly as well as your coordination, strength, and flexibility in those areas.
The exercise itself is pretty simple, just grab a dumbbell or kettle bell and hold it in front of your body with your hands fully extended and both hands on the weight. Your feet should be shoulder width apart, or close to that and you’re going to want to keep your arms locked throughout this entire exercise. Squat down while dropping the weight and allowing it to go between your legs and behind your body. Once you’ve reached about a 90° angle with your legs and the weight is behind your back push up through your legs while swinging the weight upwards at the same time so the result brings you up to the standing position with the dumbbell or kettle bell above your head. From here just repeat the process and finish out your reps.
One of the most hated and also most loved exercises are pull-ups.
Pull-ups are extremely good for your entire upper body and should not be ignored even if you don’t like doing them. These are great or anyone who plays any type of sport as the core motion engages almost all the muscles in your upper body allowing you to develop them all simultaneously as most of them are used to play sports. Remember try different grips to hit different muscles harder or lighter as well as arching your back, as this engages more muscles and puts more strain on the pulling muscles.
The overhead squat an exercise that is considered fairly risky, but he is extremely beneficial to just about your entire body.
The reason for it being called an overhead squat, is because you press a barbell up above your head and hold it there as you perform a standard squat. Before you go out and give this a try, please remember that the idea is not to use a massive amount of weight, as this will get you injured. Grab some small weights, or even the empty bar to start as you begin to strengthen your stabilizing muscles. Remember, this workout will hit your body in ways you never hit it before. You’re going to be under constant tension and I guarantee you will work many muscles that other people are forgetting to work when they put their routines together.
One of my personal favorites is the clean and press.
This exercise goes by many names, because it’s been around for many many years. The most common way of carrying out this exercise, although there are many variations to it, is to start with a barbell on the ground in front of you. Your feet should be just about shoulder width apart and you bend over and grip the bar just outside your shins. Begin the exercise just like a dead lift but when you get up to the waist thrust your hips while you let the momentum assist the bar going up while pressing your hands above your shoulders so that you end up being able to press the bar up above your head. Although this might sound confusing, if you try to carry out what I said with very low weights, your body will naturally accomplish the right move.
Last but not least, another one that I have come to love, are renegade rows.
These are also sometimes called the crab walk, but don’t mistake them for that move that you used to do as a child, these will make you burn! Grab one dumbbell in each hand and get down into the push-up position holding yourself up with the weights under your hands. From here do a standard push-up and while coming up, pull one hand with the weight up to touch your shoulder and place it as far ahead as you can reach and let yourself go down to do another push-up while pulling up the alternate hand with the weight and placing it in front of you just as you did before. Do these going forwards and backwards and I guarantee you’ll be burning when you’re done!
These few exercises are the powerhouse of all exercises that ever been created. These will grow your body faster than you’ve ever imagined, provided you have a proper diet and sleep habits. You will see results quickly with these and you will be that much further ahead of everyone else who took the easy way out with their workout routine.