Lifting heavy weights with compound movements is virtually required tobuild an impressive male body.
I have trained clients using a variety of modalities and methodologies.
The following are my five favorite strength exercises for men to build a steel physique.
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Perform four sets of eight to 12 repetitions, ideally two times per week.
Be sure to eat a high-protein diet to maximize your muscle gains and recovery.
The deadlift is an absolute powerhouse of an exercise.
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It helps youdevelop total-body strengthand muscular endurance, all while engaging your core and promoting functional fitness.
Bend at the hips and knees to grip the bar with your hands slightly wider than your shoulders.
Brace your core, straighten your back, and look straight ahead.
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Once fully standing, lower the bar back to the ground in a controlled manner.
Repeat for the target repetitions.
To perform a barbell back squat, position a barbell at shoulder level on a squat rack.
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If available, set the safety pins just above waist level.
Step under the bar, positioning it across the muscles of the upper back, not the neck.
Step out from the rack with your feet shoulder-width apart.
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Repeat for the target repetitions.
This exercise works the pectoral muscles, triceps, and deltoids.
Grip the barbell with your hands slightly wider than shoulder-width apart.
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Repeat for the target repetitions.
Lower yourself back down in a controlled manner, avoiding shrugging throughout the range of motion.
Repeat for the target repetitions.
Lunges are a fantastic exercise to improve leg strength, balance, and coordination.
The lunge works the quads, hamstrings, and glutes, while also engaging the core muscles for stability.
To perform a lunge, stand tall with your feet hip-width apart.
Step forward with one foot, lowering your body until your front knee is at a 90-degree angle.
Rotate your back foot inward slightly as you lower your knee for optimal biomechanics.
Repeat with the other leg forward.
Continue to alternate for the target repetitions.
