What are the best exercises for developing strength?
I started lifting weights seriously in 2014. I went to the gym 5 days a week but my strength gains sucked.
I was trying body-split workouts and push/pull/leg workouts which would have worked if I had chosen the right exercises.
I was determined and would workout with intensity at the gym but somehow I did not focus on strength and my gains were not that good.
I wasted three years of my life before I realized the right exercises and workouts to build strength.
I still sometimes feel sorry for wasting all that time and effort. And my goal is to gain the most strength in the next couple of years.
So don't make the mistake I made. Use the advice I give you and you will see strength gains in no time.
The best exercises to build strength
The problem with my exercises and workouts was that I was focusing on body building types of workouts.
The usual body-part split workouts or the push/pull/legs workouts with a lot of isolation exercises.
Those workouts and exercises work only for bodybuilders who are using steroids. They don't work for natural weight lifters like you and me.
It was only recently that I stumbled upon YouTube channels that teach naturals how to focus on building strength such as:
These guys know exactly how to focus on building strength in the fastest way possible for a natural weight lifter.
There are three things you need to do to gain strength fast.
- Use a full-body workout that uses heavy, compound exercises like squats, deadlifts, bench press, overhead press, and barbell rows.
- Try to increase the weights that you lift on these exercises every week.
- Eat high-protein food that is slightly higher than your calorie maintenance.
That's it. That is all you need to gain good strength in 6 months to a year.
You don't need gimmick exercises like pyramids or drop sets. You don't need a bunch of fancy gym equipment or machines. And you don't need crap supplements that don't work and just waste your money.
You will see that in most gyms people don't use the squat rack or the barbell. They are at the machines or doing dumbbell curls.
That's because exercises like squats and deadlifts are tough. But they are the ones that build up overall body strength. So don't ignore them.
If you're starting out, do check out the StrongLifts 5x5: which is a simple and effective full-body workout program for beginners to gain tremendous strength quickly.