If you are looking to build strength and a V-shaped torso, there is no more efficient way than using barbell training. The ability to use accurate weights and focus on strength alone will get you the dense, strong muscles that women are most attracted to. (Forget the puffy bodybuilder look.) These weightlifting routines will help you get there.
Debunking “Gym Lore”
Almost everyone does one thing wrong when they are lifting weights – they focus all their effort on exercises that work only muscle group with the idea that it is important to exhaust each muscle group individually in order to accelerate muscle growth. This may work for bodybuilders that already have a massive amount of muscle, but they don’t work for the average Joe who is just looking to look more attractive and powerful.
By focusing on compound exercises and full-body exercises, you can save time by working many muscles simultaneously. You’ll also build a more symmetrical body because you aren’t at risk of building freakish-looking muscle groups while others remain scrawny. With complex movements, your body will naturally grow proportionally.
The Exercises You Should Know
Now that those gym myths have been dispelled, let’s look at the exercises you need to learn in order to have an effective weightlifting routine.
- Overhead presses
- Bench presses
Weightlifting Routines to Build Muscle the Smart Way
I strongly suggest doing two intense full-body workouts every week. This way, you can save a lot of time while causing your body to release anabolic hormones such as testosterone and HGH, which practically forces your body to burn fat and gain muscle. If you cannot do any of these exercises, sub them out for another one. If you are just starting them, practice your form with just the barbell. A rep doesn’t count unless you do it with perfect form. This helps to build proportional muscle and avoid injury. Additionally, there’s no need to train to absolute failure. Stopping one rep short will build muscle without sacrificing form.
- Clean and Jerk – 1 set of 5 reps
- Bench press – 5 sets of 5 reps
- Deadlift – 1 set of 5 reps
- Snatch – 1 set of 5 reps
- Back squat – 5 sets of 5 reps
- Overhead press – 5 sets of 5 reps
I would also suggest you add in pull ups and planks into your workout, in order to help build your back and core muscles.