Achieving an incredibly lean physique does not have to be difficult. Many men are often bombarded with complicated exercise routines and equipment when trying to shed fat and achieve an awesome beach body.
For a basic routine, there are only five free-weight based compound movements that men need to engage in to transform their appearance. These five movements recruit several muscle groups and simultaneously flood the body with anabolic hormones like testosterone. Make sure you take the right workout supplements like creatine and whey protein to get maximum results.
The Squat
Known as the “King of Lifts,” the squat is the best compound movement that recruits the glutes, hamstrings, quads, core (obliques, abs, lower back and hip flexors), and calves. Many strength coaches like Charles Poliquin recommend squats as a necessary exercise to increase speed, power, balance, flexibility and — more importantly — shed body fat! Squats are the most effective when you go to or dip below 90 degrees.
Variations of Squats — Back Squats, Front Squats, Bulgarian Split Squats
The Deadlift
Ronnie Coleman, several time winner of the Mr. Olympia, credits the deadlift to developing a massive back. This movement is a highly functional strength movement that mimics picking up heavy objects off the ground. The deadlift primarily recruits the glutes and hamstrings. The core is also involved in order to pick up the loaded barbell. Deadlifts also strengthen the traps, upper back and shoulders.
Variations of Deadlifts — Traditional Deadlift, Romanian Deadlift, Sumo Deadlift
Presses
Perhaps one of the most favorite free weight exercises commonly performed by men is the bench press. This movement helps develop a massive chest, but also recruits the core, triceps, biceps, upper back and shoulders. Presses can also be performed using dumbbells.
Variations of Presses – Flat, Incline and Decline Bench Presses, Supinated Dumbbell Presses, Shoulder Presses, Military Presses
Chin Ups
Chin Ups, often confused with traditional pull ups, is a very dynamic compound movement that requires one to pull one’s body weight up utilizing not only the biceps, but the upper back. The core is also used help stabilize the body during the chin up.
Variations of Chin ups – Neutral, Pronated, Supinated Grip Chin Ups, Loaded Chin Ups (weight attached to belt).
Rows/Pulls
Row or Pull movements, similar to Chin Ups, primarily recruit the upper back, biceps, and posterior deltoids. Similar to all other exercises, the core is used to help balance the body and concentrate on the main muscle groups.
Variations of Rows/Pulls – Lat Pull Downs, Seated Rows, Dumbbell Rows, Barbell Rows, Cable Rows
