In this post I will be talking about the most crucial exercises to perform in order to obtain strength gains. If these exercises are done consistently and with proper form, you will be able to see noticeable gains in strength in as little as one month. The key is to do these on a weekly basis and to work on perfecting your form. Each week you should be adding 5-10 pounds, depending on the exercise. Once these strength gains come to a stop, and you start to plateau, it is reasonable to try to add 2.5 pounds every week or every other week.
1. The Squat
The squat is the most important exercise that anyone can perform. All people have different bone structures, femur lengths, torso lengths, proportions, etc., so the weighted back squat may not be for everyone. This should not stop you from squatting though. There are many variations of the squat that can be completed safely. Some different variations include the box squat, the front squat, the back squat, and a body weight squat. Some other variations could even be with single leg work, such as doing lunges. The squat is the most important exercise because it is a complete full body movement. Just about every muscle is used in this movement, not just your legs. The squat can be done a few times a week, and it will not necessarily tax your central nervous system like the deadlift... which brings me to my next exercise.
2. The Deadlift
Many Consider the squat the king of all exercises, which often times leaves the deadlift as the next best exercise. The deadlift is also a complete full body exercise. It mainly ends up working your hamstrings, quads, forearms, and upper back. When done properly it can leave you completely drained. The reason I put this below the squat is because it can not be performed quite as often as the squat. Since you will be lifting more weight in the deadlift than in a squat, it will more easily tire out your central nervous system, making recovery time longer.
3. The Bench press
The final lift that I will be going over is the bench press. I included the bench press in the final most important strength exercise that you can do because it completely targets the upper body. Whereas the squat and the deadlift target the entire body, the bench press will solely be targeting your triceps and chest. The squat will target your core, hamstrings, quads, glutes, and back, while the deadlift will target your hamstrings, quads, core, forearms, and upper back, which just leaves the chest. The bench press allows you to lift a very large amount of weight, which is why it is considered a compound movement. Doing compound movements increase strength quicker than doing something in isolation. The key is to involve as many body parts in a movement, and your strength will go through the roof.
Feel free to read more of this from an article provided by Bodybuilding.com
3. The Bench press
The final lift that I will be going over is the bench press. I included the bench press in the final most important strength exercise that you can do because it completely targets the upper body. Whereas the squat and the deadlift target the entire body, the bench press will solely be targeting your triceps and chest. The squat will target your core, hamstrings, quads, glutes, and back, while the deadlift will target your hamstrings, quads, core, forearms, and upper back, which just leaves the chest. The bench press allows you to lift a very large amount of weight, which is why it is considered a compound movement. Doing compound movements increase strength quicker than doing something in isolation. The key is to involve as many body parts in a movement, and your strength will go through the roof.
Feel free to read more of this from an article provided by Bodybuilding.com
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