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10 Exercises to Get a Top 1% Physique

Looking to be better than most? Do these!

Below you will find a list of 10 exercises to get a top 1% physique.

If you want to lose weight, build muscle and look shredded, you need to go the extra mile. Perfect nutrition is important, with correct macros, enough protein and fibre, and drink plenty of water.

You also need to exercise properly and consistently. In fact, consistency is perhaps the most important ingredient in the entire mathematical equation of building a perfect physique.

Of course, you don’t necessarily need to aim for that. In fact, a low enough body fat percentage (around 15% for men and 20% for women) is good enough to be healthy. But this article is not about being good enough, but rather to achieve a top 1% physique.

And the basis for that is what you just read. But one important layer to achieve an impressive-looking physique lies in choosing the correct workouts and exercises you will be doing.

The following list of 10 exercises to get a top 1% physique was first shared by Joe Delaney. He is an online fitness trainer who shares online his progress and helps people to get in the best shape of their lives. His YouTube channel has more than 600k subscribers at the moment.

10 Exercises to Get a Top 1% Physique

According to Delaney, these are the 10 exercises to get a top 1% physique:

  1. Standing dumbbell overhead press
  2. 15-degree incline dumbbell press
  3. Pull-up
  4. Chest-supported row
  5. Bulgarian split squat
  6. Machine lateral raise
  7. Cable overhead tricep extension
  8. Standing dumbbell curl
  9. Smith machine calf raises
  10. Hyperextension
athlete performs Bulgarian split squat with dumbbell
Bulgarian split squat

Delaney also talked about a few honourable mentions: leg extension, leg curl, and the incline reverse crunch.

To fully understand why he thinks these are the best exercises to get a top 1% physique, watch the video below.

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How Heavy Should You Lift When Training for Muscle Growth?

When training for muscle growth (hypertrophy), the weight you lift, often referred to as the training load or intensity, is an important factor to consider. Here are some guidelines to help determine how heavy you should lift:

Use a weight that challenges you: To promote muscle growth, it’s important to use a weight that challenges your muscles. This means selecting a weight that allows you to complete the desired number of repetitions within the hypertrophy rep range (generally 8 to 12 reps) with proper form, while also feeling challenging towards the end of each set.

Choose a weight that elicits fatigue: The weight you select should cause fatigue in the target muscles by the end of each set. You should feel a sense of muscular burn or fatigue during the final few reps, indicating that the weight is appropriately challenging.

Progressive overload: To continue building muscle, it’s crucial to gradually increase the demands on your muscles over time. This can be achieved through progressive overload, which involves gradually increasing the weight you lift as your muscles adapt and grow stronger. Aim to progressively increase the weight as you become more comfortable with a certain weight range to continue stimulating muscle growth.

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Form and technique: While it’s important to challenge yourself with heavier weights, it’s equally important to prioritize proper form and technique. Lifting weights that are too heavy and compromise your form can increase the risk of injury and reduce the effectiveness of the exercise. Focus on maintaining good form throughout each repetition, even when using challenging weights.

biggest bench press mistakesSource: Photo courtesy of CrossFit Inc.

Individual capabilities: The appropriate weight will vary depending on your individual capabilities, strength level, and experience. What may be heavy for one person might be light for another. It’s important to listen to your body and select weights that are appropriate for your current fitness level.

Variation in training: Incorporating a variety of rep ranges and training modalities can be beneficial for overall muscle development. While the hypertrophy rep range (8-12 reps) is commonly associated with muscle growth, including both higher rep ranges (12-15+) and lower rep ranges (6-8) in your training can provide different stimuli and promote well-rounded muscle development.

Remember, finding the right weight is a process of trial and error. Start with a weight that challenges you within the recommended rep range, and adjust as needed based on your individual capabilities and progression. Consulting with a fitness professional or personal trainer can also provide guidance and help you determine the appropriate weight selection for your specific goals and needs.

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The process of body recomposition (losing fat while gaining muscle) typically involves the following key components:

  • Resistance Training: Engaging in regular strength training exercises helps stimulate muscle growth and development. It involves performing exercises using weights, resistance bands, or bodyweight to challenge and overload the muscles, leading to hypertrophy (muscle growth) over time.
  • Caloric Balance: Body recomposition requires paying attention to calorie intake and expenditure. To lose body fat while gaining muscle, you generally need to maintain a slight caloric deficit (consuming fewer calories than you burn) while ensuring an adequate intake of nutrients to support muscle growth and recovery.
  • Protein Intake: Sufficient protein consumption is crucial for muscle building and repair. A higher protein intake helps support muscle protein synthesis and can aid in preserving lean muscle mass during the fat-loss phase.
  • Cardiovascular Exercise: Incorporating cardio exercises, such as running, cycling, or swimming, can help increase calorie expenditure and support overall fat loss. However, it’s important to balance cardiovascular exercise with resistance training to ensure muscle preservation and growth.
  • Progressive Overload: To continue making progress during body recomposition, it’s essential to progressively increase the intensity, volume, or resistance of your workouts over time. This progressive overload principle challenges your muscles and stimulates further growth.

It’s important to note that body recomposition is a gradual process that requires consistency, patience, and individual adjustments based on your body’s response. It may not happen as quickly as solely focusing on fat loss or muscle gain, but it can lead to long-term changes in body composition, overall strength, and aesthetics. Consulting with a qualified fitness professional or nutritionist can provide personalized guidance to help you achieve your body recomposition goals safely and effectively.

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