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Ten Exercises to Build a Rock Solid Physique

There is no secret that building a body that looks like it was chiseled from stone takes years of hard work and dedication. But the thing many people may not realize is that it may not require as much time as you think. Getting in shape also doesn’t really require a lot of variety initially. Doing the basics will yield immense results for the first one to five years of strength training. The focus should be to get strong leaning on compound movements, which recruit the most skeletal muscle tissue during each and every repetition. Your big muscles will lead the way—the glutes, back, abdominals, quadriceps, hamstrings, chest, and shoulders—and the smaller muscle groups will be there as secondary or tertiary support! There is far too much time spent trying to build the chest, biceps, and triceps while neglecting the muscles that will actually build a bigger chest, biceps, and triceps.

The way hormones work is that when the body is under intense load, it will release growth hormone and testosterone to help it become more resilient and build the muscles back bigger and stronger for the second time it gets put under that intense load. Did you know that you don’t actually build muscle in the gym? It is actually broken down in the gym and repaired and rebuilt for the next 24-72 hours, especially while you are sleeping. Actually, at Formal Fitness Training we would make the argument that recovery is actually more important than the workout you are doing at the gym.

Before we unveil the ten exercises you should be doing immediately, we will first go over a few more truths.

Here are the ten best exercises to get results. Ordered from absolute favorite to tenth favorite. They must be programmed properly, so if you don’t know how to program, reach out to us, and we will help you out!

  1. Barbell squats to 90 degrees
  2. Hex Bar Deadlift (flipped over, utilizing the bottom grips)
  3. DB Flat Bench Press
  4. Pull-up or pull-up assist
  5. Sled Drives
  6. Sled Pulls
  7. Military Press (Shoulders)
  8. Seated Shoulder Width Grip Cable Row
  9. Weighted Plank
  10. Weighted Side Plank

Now! Go! Get in the trenches and start unearthing some hard-earned muscle!

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