There are a multitude of exercises you can do to build the best body you possibly can and this can become very confusing for a lot of people. It can even end up discouraging them from working out because there is too much choice.
Todays post is to give you some classic exercises and options on using them that you don’t often see done all too often in commercial gyms.
You will also find a workout structure down below as well.
1 – Double Dumbbell Clean & Press
Aim for 50 total reps, 5 sets of 10 is with <60 seconds rest a killer, or perhaps 100 reps, so 10×10 if you’re really sadistic but this is not advised.
Alternatively you can just try and hammer out as many sets of 10 as you can with solid form in a 45min time period, if you hit 100 reps you will probably want to add weight.
2 – High Rep Back Squat
Add this in to your workout a minimum of twice per week, stating at a target of 50 reps, do as many reps as you can each set and as many sets as needed to hit 50 reps total. Then add a rep each workout until you hit 2x25reps, then add weight and start again.
As above you could simply take the option of doing multiple sets of 10 until you reach a certain goal number in 45min, 100 is a good target, then add weight.
3 – Loaded Carry
Pick up something awkward to hold on to that matches your bodyweight, such as a sand bag (ideally), you might set out a 10m track for example and count the number of times you successfully complete it without dropping the bag or heavy awkward object you’re carrying in a certain time limit.
This is the hardest of the three options, it would be a good idea to have at least 2 awkward objects to carry, ideally three, that way you can have 3x15min time periods to carry those objects as far as possible.
– Bear Hug Carry
– Farmers Walk
– Overhead Hold Walk
^^ Those three work well together.
If you were to use those three exercises and do one per work you’d find you probably get more results than the endless crowds doing 9 different types of isolation exercises for the arms/abs/chest etc.
You might have a 3 on 1 off rotation that looks like this:
Day 1 – High Rep Back Squats
Day 2 – Double Dumbbell Clean & Press
Day 3 – Loaded Carries
Day 4 – Off
Day 5 – Repeat
This will make you strong, lean and incredibly fit if you keep the rest periods to a minimum, just keep a keen awareness of strict form.
Boring and repetitive but extremely effective.