There’s nothing better than a little ol’ fashioned muscle building. ok OK – maybe a few things, but you gotta admit that performing a hypertrophy-focused strength workout is a beautiful thing. And the good news is that you don’t necessarily need access to a fully-equipped gym to make it happen. In fact, you could build some serious muscle with just a good program comprised of bodyweight exercises (ever seen a gymnast’s physique?). But here’s the thing, building an appreciable amount of muscle is a bit challenging with just your own bodyweight, and it usually takes a lot longer than achieving hypertrophy goals with free weights. So, if you want some more muscle, and you want it like yesterday, then using free weights is probably the way to go.
Note: that said, I always recommend introducing yourself to strength training with a period of bodyweight training BEFORE getting into the free weights.
So, if you’ve got a flat bench, a pair of dumbbells, and a pullup bar, then you can perform the following 25 muscle building exercises – right in your living room if you want to. Granted, you won’t have the gym atmosphere on your side, but if you’ve got a good enough reason to train, then using these home-friendly muscle building exercises is a sure way to build some serious muscle.
Here’s the list of exercises…
- Chest press (dumbbell bench press)
- Chest flys
- Close grip chest press
- Pull overs
- Dumbbell press (standing and sitting)
- Arnold press (standing and sitting)
- Underhand press
- Seated upright rows
- Dumbbell shrugs
- Pullups (wide and close grip)
- Bent over rows
- One arm dumbbell rows
- Alternating dumbbell curls & 2 arms together curls
- Alternating hammer curls & 2 arms together hammer curls
- Concentration curls
- One arm tricep extension (2 arms together)
- Skull crushers
- Dumbbell squats
- Alternating dumbbell lunges
- Dumbbell calf raise (1 leg or 2 leg)
- Dumbbell stiff leg deadlifts
- Dumbbell one leg toe touch (aka single leg deadlifts)
- Dumbbell seated calf raises
- Dumbbell leg curls on bench
If you’re using the muscle-based bodybuilding method of training, then that’s not all that bad of a list. Most of those are compound exercises, and there are some really good ones in there like squats, deadlifts, and lunges to name a few. A good chunk of them are presses and pulls – not all that unlike the bodyweight exercises in the video I posted the other day: Top 25 Bodyweight Exercises For The Upper Body. And that’s ok, right?
In fact, looking over this list, it’s actually got many of the exact exercises I used during my bodybuilding stint way back in the day, but I’m not going to get all reminiscent on you. In fact, this is really just a “filler post” that I wanted to squeeze in before the Six Pack Shortcuts Review gets published (scheduled for Monday). Given that this is the 15th entry in my video critique series, and 15 is a nice round number, it seems like a good time to unofficially end the series.
It’s time for the product review to get in here and give you the info that you’re really looking for. In the future, the direction of this site will be more product-oriented. If I keep posting anything after the review, it’ll most likely be related to questions about the product itself or going a little deeper into some of the areas mentioned in my review of Six Pack Shortcuts. But ultimately, I’m here to serve you, and if you’d like to keep reading some of my critiques of Mike Chang’s Six Pack Shortcuts videos on Youtube, just let me know, and I’d be happy to oblige.
This review has been a long time coming – and I’ve never spent this much time with a single fitness program for the sole purpose of writing and publishing a review online. So, I hope it was worth the effort. And in all seriousness, I think my review will put the nail in the coffin on whether or not this product is legit and whether or not it can actually help you succeed and get six pack abs. So, check back here soon. The countdown has begun…
Update: The Six Pack Shortcuts Review is now live!