TOP 4 ESSENTIAL EXERCISES FOR STRENGTH TRAINING DYING TO KNOW THE KEY TO SERENE SLEEP? If you want to know how to build strength , there are two rules: lift heavy and use compound lifts with the proper form. There are hundreds of exercises and workout routines that can help you get bigger and stronger, but when you’re limited on time or equipment, there are four important exercises that you should add to your strength training program: squats, deadlifts, bench press, and barbell rows. Since your body is comprised of muscles that help you push and pull, you have to work them all to maximize strength. To do this effectively, choose the whole-body push exercise that is generally considered the king of all lifts: the squat . Couple that with the high demand of a whole-body “push-pull” like the deadlift and both your core and lower body muscle training is complete. For the upper body, the main two lifts to incorporate are the bench press and the barbell row . MONSTER LIFTS Here
This ‘Dumbbell Death March’ Workout Will Torch Your Whole Body THIS DEMANDING ROUTINE ONLY TAKES 20 MINUTES Training at home with limited access to equipment can make it harder to push yourself in a workout, but Athlean-X’s Jeff Cavaliere C.S.C.S. believes it’s possible to get the exact same results in a home workout that you would in a gym. He devised a workout that can be completed in 20 minutes or less, consisting of moves that combine bodyweight and dumbbell exercises . The routine is designed to be suitable for any fitness level; for beginners, Cavaliere recommends using a pair of 10-pound dumbbells, 30 pounds for intermediate level, and 50 pounds for people who are more advanced. Each round starts with a variation of the dumbbell pushup crawl: the dumbbell death march. Beginning in a pushup position with a dumbbell in each hand, you then “walk” by rowing each dumbbell to travel forward. (This move can also be done in place as a more traditional renegade row if space is lim