But some exercises have withstood the test of time, no matter what your approach.
These moves have become staples in every serious lifter’s plan.
If you’re serious about your gym routine at all, make sure you add these into your workouts.
Arguably the king of all exercises, the deadlift hits every major muscle group hard, and is perhaps the greatest test of strength there is. Because of all the muscles involved, it releases a huge amount of testosterone (a muscle-building hormone) into the bloodstream.
For this reason, the deadlift is a great cornerstone for any fitness plan. Use this 6-week training plan for a new personal best.
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 tout the squat as the reason they run fast, jump high, and keep increasing in strength all over.
3. Bench Press
Every gym-goer in the world has been asked “Whaddya bench?” at least once.
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.
Combine that with the muscle-building effects of the testosterone this move releases and all you have left to do is watch your “little black book” fill up.
Nothing quite says “I’m big” like a wide set of shoulders; a wide back doesn’t hurt either.
The best move for developing those big, fan-shaped muscles (latissimus dorsi, aka, the lats) that make your shoulders look wide is the traditional pullup.
It’s a big, multijoint move, which leads to testosterone release, meaning strength and overall muscle development will be enhanced
5. Barbell hip thrust
The biggest set of muscles in your body (relative size) are the glutes.
This move hits them directly. Strong glutes not only lead to a healthy back and flexible hamstrings—meaning fewer long-term strength and flexibility problems—but also do wonders for filling out a pair of jeans.