What are the only 5 exercises you need to look super jacked? You are about to find out.
Before we get into it, you should know that you shouldn’t rely on doing the same exercise over and over and over again. Your body will get used to it and the effects of the exercise won’t be as good as it once was. When it comes to training, variety and consistency is the best thing.
With that in mind, however, there are a few exercises that can help you build a ton of muscle while burning calories that are simply better than others.
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Check it out below.
The Only 5 Exercises You Need to Look Super Jacked
So what are the only 5 exercises you need to look super jacked? This is the list Gonzalez came up with.
The deadlift is a near-total body movement, although it places more focus on your lower body and your back.
It improves hormone production, strength, cardiovascular health, posture, self-confidence, and it translates to increasing lifts in other exercises too.
It is relatively safe to perform them and anyone can do them, provided you don’t load the barbell with too heavy plates before you understand how to master the technique of the exercise.
2. Incline Bench Press
Choose the barbell incline bench press over the dumbbell version if you want to lift heavier weights.
This exercise will target your upper chest, which will make your pecs look bigger and fuller, aiding you to get that jacked physique.
If you can’t get a single pull-up yet, click here. You will want to master this exercise if you want to look super jacked.
Although a bodyweight movement, the pull-up is incredibly demanding and can be adapted with progressive overload either by adding weight to your body (using a vest or a belt with a weight plate) or with different variations of the pull-up.
4. Standing Dumbbell Overhead Press
The overhead press is a powerful shoulder exercise that will improve how your upper body looks. It can be done with a pair of dumbbells or a barbell – see their differences here.
Coach Alain Gonzalez chooses the standing version instead of the seating because it will engage your core, burn more calories in the process and help you trim down body fat.
And finally, the last exercise you need to look super jacked is the dip. Although this exercise can be performed to focus on your lower chest, in this instance you should do them to target your triceps, which make up a big muscle portion of your arms, thus making you look bigger and stronger.
And that is the full list of the only 5 exercises you need to look super jacked.
See the video below for Gonzalez’ full explanation of each of the movements and why they are the only exercises you need to look super jacked in his opinion.
How Many Sets and Reps Should You Do For Each Body Part to Maximise Muscle Growth?
There are scientific studies that tried to answer the optimal amount of total volume per body part per week. This means you can divide the volume by two workouts, three workouts, it depends on how often you weekly hit the gym and do training sessions.
While there isn’t a single number that fits all sizes, anything between 9 and 18 sets total per week per body part is going to give you some development.
Of course, there will be people on either end of the spectrum where doing only 9 sets of chest exercises will be great for muscle hypertrophy, while for others they might need 18 sets to get a good pump and get stronger.
You could do this amount of sets and reps in a single workout, but studies show that you should train your muscles at least twice a week for better results and to maintain them.
How Often Should You Workout?
How often you should work out depends on several factors, including your fitness goals, current fitness level, and the type of workouts you’re doing. In general, the American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with at least two days of strength training exercises per week.
Here are some general guidelines for how often to work out based on your fitness goals:
- For general health and fitness: Aim to exercise most days of the week, for at least 30-60 minutes per day. This can include a combination of aerobic exercise, strength training, and flexibility exercises.
- For weight loss: Aim to exercise most days of the week, for at least 30-60 minutes per day. This should include a combination of aerobic exercise and strength training, with a focus on creating a calorie deficit through a combination of exercise and diet.
- For muscle building: Aim to do strength training exercises at least two days per week, targeting all major muscle groups. You can also include aerobic exercise and flexibility exercises as part of your routine.
- For athletic performance: The frequency and intensity of your workouts will depend on your specific sport and fitness goals. Consult with a coach or trainer to develop a customized training plan.
Remember, it’s important to listen to your body and avoid overtraining, which can lead to injury or burnout. Start slowly and gradually increase the frequency and intensity of your workouts over time.