If you’re working out at the gym to build mass, to increase the size of your muscles, I have good and bad news for you. The good news is that there are some exercises that work very well for almost everyone. The bad news is that they are tough, so tough that many big boys avoid them. These are not bicep curls or calf raises. For maximum gains, you need to stress the larger muscles, and the smaller muscles will also get a pretty roundabout workout.
These will leave you breathless and exhausted. Good form is important to avoid injury and you will also need a lifting belt.
First, the squat. Squats, while primarily a leg exercise, grow your entire body. I don’t know what squats are about, but they just work for whole body growth. Squats put a lot of stress on the body and often after an intense squat session, especially after a few weeks or months without squatting, I will have soreness in my back muscles, abs, and other places as well. Squats also seem to give me deeper leg pain than any other leg exercise I’ve come across.
Second, the deadlift. The deadlift also stimulates the growth of the entire body and is an impressive and exhausting exercise. I often need to sit down after deadlifts so I don’t pass out! And while it’s primarily a back workout, it certainly works your legs, arms, abs, and more, too.
I alternate squats and deadlifts every two weeks. They are too intense and the body needs time to recover. And sometimes I take a few weeks or even months off from them. As with all exercises, good form is more important than the amount of weight you’re moving. With most exercises I like to use a weight where I can do a minimum of 5 reps. That’s also true with squats and deadlifts, though sometimes I’ll include some triples and singles as well.
Squats and deadlifts make me grow like nothing else. They are also the two most difficult exercises I know of. Coincidence? I do not think so!