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Build an iron core!

Basic exercises for men

Building a strong core involves much more than endless crunches and choppy kicks. A strong core is representative of a solid foundation in basic and functional movements. These movements include squats, OH presses, bench presses, deadlifts, pull-ups, incline rows, and power cleans. It is important to develop good form with these exercises; don’t try to lift too much weight with sloppy form. All muscle growth revolves around muscle stimulation; a full range of motion is most advantageous for stimulating muscle fibers. You can also incorporate accessory movements into your training. However, if you’re just starting out or heading back to the gym after a long break, just add an extra workout or two. For example, you can do 5 × 5 in bank and then 3 × 8 in funds.

Basic exercises for men

As you begin to develop more of your physique, you can begin to incorporate a higher volume workout. Personally, I saw tremendous results when I increased the volume, especially in areas like the back and chest. Make sure you eat plenty of nutritious foods if you plan to bulk up. Expect the intensity of your training to increase to meet the new demands of an exhilarating program. Also, keep in mind that this type of training is suitable for the bulking phases. If you attempt something of this nature while on a cut, you will find yourself without the energy and mental focus to complete your lifts. If you are an athlete in a power sport, this is for you! Here is an example from my current comeback day to give you an idea of ​​how much volume I do:

1. 3 × 8 grid pulls (as heavy as you can on these)

2. Seated Cable Row 3 × 12 (pulls to upper abs)

3. 3×12 Dumbbell Rows (keep your arms close to your body and lead with your elbow – great for the lower lats!)

4. 3×12 T-Bar Row (pulls to upper abs)

5. Pull-ups 3 × 8-12 (add weight with a belt if you can; make sure your palms are facing you or supinated)

6. Lat Pull-downs 3 × 12 (I also do these supinates)

7. 3×12 V-Bar Pull-downs (pull toward lower chest)

8. 3 × 15 hyper-extensions (self explanatory, make sure you go all the way down and really control the weight)

9. 3×15 sweaters (they are great for developing the serratus muscle, the muscle under the armpit)

Basic exercises for men

As you can see, that’s a ton of volume! 27 sets of 12 reps, that’s 324 reps! If you’re ready to take your training to the next level and you really see some gains, try reformatting your workouts based on high-volume training. I personally recommend it and I know you will be satisfied with its results! Also note how my back training focuses on core and compound lifts. So I can actually isolate certain fibers with accessory movements.

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