First and foremost, this is NOT my methodology but I did review this in detail and I have to say, it's pretty damn good methodology for all men that have muscles, testosterone and stamina.
At the present time, my personal trainer, makes me perform #1-4, #7, #8, #11, #12, #14 and #15 every single week. No exceptions.
Let's face it, every guy who’s into some form of fitness has some kind of methodology, or a certain piece of equipment that they swear by or a program that they like. Some like to circuit train every day, some follow strict bodybuilding protocols, and others participate in any number of fitness trends and fads.
But these exercises below have become staples in every lifter’s plan. So, if you’re serious about your gym routine at all, make sure you add these into your regularly scheduled workouts.
1. Deadlift
This is seriously the king of all exercises . The deadlift hits every major muscle group hard, and is perhaps the greatest test of strength. Because of all the muscles involved, it releases a huge amount of testosterone (as you know, a very important muscle-building hormone) into the bloodstream.
The deadlift is a cornerstone for any fitness plan.
2. Back squat
Just like the deadlift, the barbell back squat hits just about every major muscle group there is in the body and is the king of leg-developing movements.
Any athlete will tell you that it is because of the squat that they run fast, jump high, and keep increasing in strength all over.
3. Bench Press
This move is responsible for developing powerful, well-defined pecs, shoulders, and triceps, which lead to a more commanding presence, with or without a shirt on. This move also releases a serious amount of muscle-building testosterone.
4. Romanian Dumbell Deadlift
This could be the most important exercise there is for lower-back health and developing an impressive set of glutes. Any seasoned lifter will tell you they’re truly impressed by a good set of legs, and a butt (glutes) usually comes along with it. Also, this move helps to make the hamstrings more flexible, meaning less back pain after sitting all day.
5. Kettlebell Swing
Often confused as a squat and front raise combo for the legs and shoulders, respectively, this move is actually an explosive hip hinge, great for the glutes and conditioning. When done properly, the hip-hinge movement combined with the cardio aspect (due to the explosiveness of the movement) will help create a strong, ripped physique.
6. Suspended pushup
Trainers far and wide have touted the usefulness of suspension-training systems like the TRX for years, and the fitness population is starting to catch on. In a pushup, the instability of the handles leads to more muscle fiber activation, in turn leading to more strength and muscle development in less time than in other variations of the classic pushup, as well as long-term health for your shoulders.
7. Pullup
This is by far the best move for developing big, fan-shaped muscles (latissimus dorsi - a.k.a. the lats) that make your shoulders look wide. It’s a big, multi-joint move, which leads (again!) to a massive testosterone release, meaning increased strength and overall muscle development will be quickly enhanced.
8. Medicine ball slam
Some guys work for a lifetime to develop a ripped midsection like the fitness models we see in magazines. Others know the secret of disciplined eating and the best exercises for abs out there, none of which are a crunch or any variation of a crunch. The medicine ball slam carves out gorges in the midsection, making your abs look like a street map of midtown Manhattan and adds a good amount of cardio to your workout so you can maintain that look over time.
9. Swiss Ball Rollout
Although it is very challenging, the Swiss ball rollout is seen by most trainers an essential part of anyone’s quest for a six-pack. As you roll out on the ball, your abs are put under increasing tension, and any fitness expert knows that one of the secrets to building ripped, lean muscle is high muscular tension. Use this move in place of a crunch to carve out a defined six-pack.
10. The Banded Good Morning
Although this move looks like it would hurt your lower back, it in fact has the opposite effect. The good morning is a great developer or those muscles; and the use of a band makes it more like a physical therapy exercise than a traditional lift. Not only that, but this exercise will assist you in the back squat (#2), allowing you to load up more weight on your squat bar.
11. Farmer's Walk
A true favorite of my personal trainer, this one is a must. While it’s often tempting to walk into the gym and immediately start grabbing at the most complicated machine you can find. But sometimes, the best workout you can do for yourself is just hefting around some heavy stuff.
Try this - after your workout, try carrying a pair of 70-pound dumbbells around for more than 30 seconds; your forearms will be on fire. After a few weeks of this, you can expect your weights to start increasing faster than ever before. Seriously!
12. Hamstring curl
Unlike the leg curl machine, a hamstring curl on a physio ball takes a lot of stress off your knees, and forces you to coordinate your upper and lower body as you hammer your hamstrings—without putting any major joints at risk. It’s a great finishing move for hamstrings, and the physio ball variant involves the glutes enough that makes it a great assistance move for bigger lifts like the deadlift (#1.)
13. Suspended inverted row
More often than not, a move done with both sides of the body involved will not expose weaknesses or imbalances. This variation of the row is an exception—it will make your shortcomings seem even more pronounced. But a suspension apparatus (like the one pictured here) will help to correct those imbalances or weaknesses, leading to long-term joint health.
14. Standing Barbell overhead press
Some would argue that this move is a better upper-body developer than the mighty bench press (#3) itself. This is because it demands a huge effort from your abs and all the assistance muscles that get used to press the barbell over your head. This move leads to boulder shoulders & it will develop your chest as well.
Believe it or not, the biggest set of muscles in your body (relative size) are the glutes.
15. Barbell hip thrust
This move hits the glutes directly
Strong glutes lead to a healthy back and flexible hamstrings—meaning fewer long-term strength and flexibility problems.