The Best And Safest For Size And Strength

The answer to this question is relatively simple since it has not changed much over the last fifty years. The basics have always been the best and always will be the best. Big, compound, multi joint movements that allow the greatest amount of loading for those particular muscle groups.

Trends will come and go for the next thousand years but nothing will every touch the big boys of real strength training.

Here they are in no particular order:

1) Deadlift

In my opinion, this is king. Doesn't get much simpler and badass than picking up heavy ass objects off the floor.

Hell, we have been deadlifting since birth. Picking up our toys as babies, rocks in the woods as teenagers, grocery bags and kids as we get older.

The deadlift is performed daily in pretty much everything we do.

Most people just don't realize it.

This is a full body movement from head to toe. As long as this lift is performed properly, it will blast the hamstrings, glutes, quads, entire back from top to bottom, shoulders, arms and abs.

This movement can be performed in many ways. First you can perform what is called a conventional deadlift with a straight barbell. Keeping the lower back tight, the arms locked and the head neutral.

You can also perform a simpler version which would be the trap bar deadlift. This will be an easier lift because the weight will be laterally loaded verse the conventional which will be front loaded. The trap bar will also be easier for most people also due to the lack of mobility most people will suffer from when trying to perform this lift properly.

Your other options will be a sumo or rack deadlift. The sumo deadlift will be the same set up at the conventional but with a much wider stance. The rack pull will be the same set up as the conventional but you will be starting from a mid range position to start this lift.

When performing any one of these options make sure that you are tight from head to toe. Keep you lower back flat and your chest up. Keep your arms locked and straight on the bar with your head neutral.

2) Squat

Many people will argue the point on who is king, the squat or the deadlift. As I said above, I would choose the deadlift but the squat is a close second for me.

Squats need to be a part of any good strength and muscle building program, but that does not mean just back squats.

There again are many variations that will help to build strong muscular legs.

Front squat variations along with safety squats split squats or even goblet squats for beginners or those with mobility issues will all work great.

With any sort of squatting, mobility work is highly recommended to ensure proper form and lowered risk of injury. Recommended work would include movements such dynamic hip flexion, lateral and forward legs swings, leg circles, glute, hamstring, piraformis and hip flexor stretches. Along with thoracic extensions for overall spine health.

3) Multi Plane Barbell & Dumbbell Press

Some people today will shy away from the barbell bench press due to the risk of injury. As long as the flat bench is programmed properly into your training routine, this exercise can be performed safely and be extremely beneficial. The way to insure that this lift stays safe is to either program it later in your workout after you are extremely warmed up from prior exercises or add bands or chains to the bar to change the loading parameters.

Dumbbells are also a great way to build the chest and allows the joints to move freely in a less restricted range of motion.

4) Barbell Military Press

Nothing will put size on the shoulders and increase overall upper body strength quite as effectively as this one. The amount of weight you will be able to use on this exercise is far greater that what you would be able to use on smaller isolation exercise.

This why this is a far superior choice when trying to build big, strong shoulders.

Be sure to brace your abs, squeeze your glutes and stay tight throughout your entire set.

5) Cable Rows

This is a great exercise for building overall back thickness. This can be done with strict form or with a slight cheat if you are a bit more advance.You can cheat this exercise by allowing your upper body to stretch forward on the eccentric and then pulling back to the center position where your body will be at ninety degrees while squeezing and contracting the back.

Make sure not to go to heavy and that you can feel the muscle group working throughout the entire set.

This will help you build your back a lot more effectively.

6) Farmers Walk

Carrying heavy shit is what people have been doing since the beginning of time. This exercise will build every muscle is the entire body. Focusing on, the forearms and biceps, traps, lower back, legs and abs.

Farmers walks are done by picking up a heavy pair of dumbbells, kettle-bells or any object that you can hold and walking with them for a distance between ten and fifty yards.

Jared Ferruggia

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