STOP making your workouts complex.
Simple Exercises = MASSIVE Results
Here are the only 10 exercises you need to gain muscle quickly:
🧵THREAD
Simple Exercises = MASSIVE Results
Here are the only 10 exercises you need to gain muscle quickly:
🧵THREAD
1) Dips
Dips are one of the most underrated exercises for building your upper body.
Dips hit a lot of muscles at once:
-Chest
-Shoulders
-Biceps
-Triceps
I like to do a set of dips in between every exercise (including on leg day)
Make dips a part of your exercise routine
Dips are one of the most underrated exercises for building your upper body.
Dips hit a lot of muscles at once:
-Chest
-Shoulders
-Biceps
-Triceps
I like to do a set of dips in between every exercise (including on leg day)
Make dips a part of your exercise routine
2) Overhead Press (OHP)
The key to looking big is having big shoulders
OHP is one of the best ways to build bigger shoulders
You can do them sitting with dumbbells
But if you want the best results use a barbell while standing.
OHP's are a must
The key to looking big is having big shoulders
OHP is one of the best ways to build bigger shoulders
You can do them sitting with dumbbells
But if you want the best results use a barbell while standing.
OHP's are a must
3) Incline Chest Press
Most of your chest muscle definition comes from building the upper part of your pecs.
Incline chest press focuses on this area
While still hitting the middle of your chest.
This can be done at a 45 degree angle or less.
Hit more incline.
Most of your chest muscle definition comes from building the upper part of your pecs.
Incline chest press focuses on this area
While still hitting the middle of your chest.
This can be done at a 45 degree angle or less.
Hit more incline.
4) Chin-ups/Pullups
No exercise will do more for your back than chin-ups.
Pullups focus more on the horizontal muscles on your back
Chinups focus on the vertical.
Buy a pullup bar at home and start making them a daily practice
No exercise will do more for your back than chin-ups.
Pullups focus more on the horizontal muscles on your back
Chinups focus on the vertical.
Buy a pullup bar at home and start making them a daily practice
5) Leg Press
The Leg Press is an exercise everyone needs to be doing.
Press focus on building your:
-Quads
-Glutes
-Core
Stop having chicken legs
Hit more Leg Presses
The Leg Press is an exercise everyone needs to be doing.
Press focus on building your:
-Quads
-Glutes
-Core
Stop having chicken legs
Hit more Leg Presses
6) Curls
Your biceps are mainly glamour muscles
But if you want to look and feel strong you need to be working on your biceps
Here are my favorite curls for building big biceps:
-Hammer curls (my go to)
-Preacher curls
-Pinwheel curls
Build the gun show
Your biceps are mainly glamour muscles
But if you want to look and feel strong you need to be working on your biceps
Here are my favorite curls for building big biceps:
-Hammer curls (my go to)
-Preacher curls
-Pinwheel curls
Build the gun show
7) Deadlift
Deadlifts are not only great for building your hamstrings
But also great for building strength and stability (2 things great for aging well)
You can use a classic barbell deadlift
But my favorite are Romanian deadlifts with dumbbells.
Do more deadlifts
Deadlifts are not only great for building your hamstrings
But also great for building strength and stability (2 things great for aging well)
You can use a classic barbell deadlift
But my favorite are Romanian deadlifts with dumbbells.
Do more deadlifts
8) Lateral Raises
If you want wide shoulders you need to be hitting lateral raises.
These should be done with lighter weight higher reps (10-12)
If you really want to hit these hard try doing them on an incline bench
If you want wider shoulders
Do more lateral raises
If you want wide shoulders you need to be hitting lateral raises.
These should be done with lighter weight higher reps (10-12)
If you really want to hit these hard try doing them on an incline bench
If you want wider shoulders
Do more lateral raises
9) Calf Raises
Calf raises are not only help you builder bigger calves
But they also help improve muscles tendon strength to help prevent injuries (especially your achilles)
For best results use a seated calf raise machine
No one likes to have chicken legs
Calf raises are not only help you builder bigger calves
But they also help improve muscles tendon strength to help prevent injuries (especially your achilles)
For best results use a seated calf raise machine
No one likes to have chicken legs
10) Bulgarian Split Squats (BSS)
BSS is one of the best exercises for building:
-Bigger quads
-Bigger glutes
-Better balance
You'll hate them at first
But if you want bigger stronger legs BSS is the way to go
BSS is one of the best exercises for building:
-Bigger quads
-Bigger glutes
-Better balance
You'll hate them at first
But if you want bigger stronger legs BSS is the way to go
Bulking Season is here.
To help you get started I've created a FREE muscle growth program.
-10 Laws of Muscle Growth
-10 Essential Exercises
-10 FREE Workouts
Click below to grab it today:
10musclegrowth.carrd.co
To help you get started I've created a FREE muscle growth program.
-10 Laws of Muscle Growth
-10 Essential Exercises
-10 FREE Workouts
Click below to grab it today:
10musclegrowth.carrd.co
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1) Follow @lifelaunchmiles for more content on:
-Longevity
-Health + Fitness
-Peak Performance
2) Hit that repost button on the first post below so others can benefit
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