Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads.
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.
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.
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.
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 usually comes with it. Also, this move helps to make the hamstrings more flexible, meaning less back pain after sitting all day.
There is no better exercise to develop your gluteal muscles than the hip thrust. It isolates the glutes and creates maximum activation at terminal hip extension, where you need it the most. Consider it the bench press for your butt.
You can’t talk about the hip thrust without mentioning the trainer who has popularized it, Bret Contreras. He’s even done studies to show that it better strengthens your glutes than squats and deadlifts.
Kegel exercises for men can help improve bladder control and possibly improve sexual performance.
Spine stretching. This exercise helps maintain flexibility in your back. Stand up straight and clasp your hands behind your head. Bend down quickly and touch your elbows to your knees. Rise, repeat 12 times.
Deep knee bends. Deep knee bends are great for working your quads, butt, and hip flexors. Stand shoulder width apart hands on waist. Squat all the way down. Rise, repeat until failure.
Push-ups. Place your hands on the ground about shoulder width apart. Lower yourself to the ground and rise. Repeat until failure. Mix up the muscles you work by widening and narrowing your hand position.
