OK I haven't posted in a while and got round to thinking that I needed to run a series on the Best Exercises for building muscle, even in my own training it's sometimes easy to forget what works and did work for you in the past.
Many of the best exercises do come from the past (some more than a century ago), so you can guess right now there'll be no single legged deadlifting with a neoprene coated pink dumbbell or any bosu squats whilst sipping on a carrot juice!
Only big functional badd ass compound exercises!
So first up is the Clean and Press
The clean and press can be done using a barbell, a dumbbell or dumbbells or even a kettlebell. The main thing is that it is done with a heavy weight and aggression. The classic way is using 2 dumbbells and a great measure of manliness, it was stated by Sig Klein that a 75lb dumbbell in each hand clean and pressed 10 times would seperate the men from the boys.
So there's a great goal straight away, 10 clean and presses with 75lb dummbells.
Ultimately the clean and press is so fucking great because you have all the trimmings of olympic lifting mixed in with a pushing movement which can be made into an endurance strength movement or a big baddass 1 Rep max lift. Either way the clean and press is going to destroy you in the gym if you put in extreme maximum effort.
If you're clean really sucks you could try a continental clean to get the wight up to your chest before the press.
Some variations of the clean and press would be as follows:
Power Clean and Press
Hang Power Clean and Press
Reverse Grip Clean and Press (Like a power curl)
Single Dumbbell clean and press
Kettlebell Clean and press (1 or 2 kettlebells)
Continental clean and press
and of course any of the above using a push press or a jerk
Hits the legs, back, trunk, shoulders and almost everything else.
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