Ranking The Best Muscle Building Exercises: From Beast To Least

Posted on

Biceps exercises: beast to least

  • Split training weekly minimum recommendation – 1-2 beast exercises, 1 better exercise or 1 least exercise.
  • Full body weekly minimum recommendation – 2 beast exercises, 1 better or least exercise.

We all know most gym rats overtrain their biceps. Please don’t do this. The biceps are one of the smallest muscle groups in the body. You don’t need to hit them with 40 sets each week.

If you can, make chin ups a staple. Understand there is a difference between chin ups and pull ups. Chin ups are performed with your palms toward your face. Pull ups are palms away from the face.

  • Beast – Chin ups, dumbbell curls, barbell curls, EZ bar curls.
  • Better – Pull ups, preacher curls, hammer curls, barbell drag curl, machine curls.
  • Least – Concentration curls, cable curls, Zottman curl.

Bicep Curl

Calves exercises: beast to least

  • Split training weekly minimum recommendation – 1-2 beast exercises, 1 better exercise or 1 least exercise.
  • Full body weekly minimum recommendation – 2 beast exercises, 1 better or least exercise.

If I had a dollar for everyone that complained their calves wouldn’t grow, I’d have a lot of dollars. The problem, as I see it, is that most lifters rarely attack calf exercise progression with rabid intensity.

Try this…using lifting straps, hold a barbell in front of you like you were going to shrug. Instead, perform standing calf raises. Try 3-5 sets of 8 reps, adding weight each workout as long as your reps are quality. See just how strong you can get on this movement.

Jump squats are another amazing calf building option. Give them a try.

  • Beast – Standing barbell calf raises, jump squats, donkey calf raises.
  • Better – Seated calf raise, leg press calf press, standing machine calf press, hack squat calf raises,
  • Least – Standing one leg dumbbell calf raise, seated barbell calf raises, Smith machine calf raises.

Abs exercises: beast to least

  • Split training weekly minimum recommendation – 1-2 beast exercises, 1 better exercise or 1 least exercise.
  • Full body weekly minimum recommendation – 1-2 beast exercises, 1 better exercise or 1 least exercise.

If your ab workouts consist of 1,042 crunches per day, please stop the violence. Add non-spinal flexion core work as a staple. After you finish hitting your abs with planks and/or roll outs, then move on to something with resistance like cable crunches or weighed sit ups.

  • Beast – Ab wheel roll outs, barbell roll outs, planks, side planks.
  • Better – Weighted sit ups, decline sit ups, bench jack knife, chair knee raise, hanging knee raise, cable crunch.
  • Least – Crunches, decline bench knee raise, lying floor leg raise, Russian twist.
Prev4 of 4Next

Leave a Reply

Your email address will not be published. Required fields are marked *