In the realm of strength training, there are those who seek to push themselves to the max. If you’re one of these people on a quest to unleash your inner Viking and build unparalleled power, here are the best exercises designed to forge godlike strength and redefine your limits.
Barbell Squats
The undisputed king of compound movements, the barbell squats are the crucible where leg muscles are chiselled into unyielding pillars of power. Load up the barbell, descend into a deep squat, and rise with controlled force. This movement engages the quads, hamstrings, and glutes, laying the foundation for profound strength gains.
Deadlifts
Deadlifts have long stood as a testament to pure, unbridled power. Engaging the posterior chain, including the back, glutes, and hamstrings, deadlifts are unmatched in their ability to build raw strength. Master the hip hinge, maintain a strong back, and gradually increase the weight over time to push your boundaries.
Bench Press
An old faithful for chest development, the bench press is a compound movement that targets the pectoral muscles, shoulders, and triceps. Focus on heavy controlled lifts and feel the surge of sheer power coursing through your veins. Also incorporate variations like the incline and decline bench presses for more balanced muscle development.
Overhead Press
The overhead press is the epitome of shoulder strength. Whether with a barbell or dumbbells, this exercise hones in on the deltoids and triceps, demanding raw power to lift weight overhead. Maintain a strong core and proper shoulder mechanics as you press the weight up and witness your shoulders evolve into a stronghold of strength.
Pull-Ups/Chin-Ups
Bodyweight exercises like pull-ups and chin-ups are the best way to develop functional strength. Targeting the back, biceps, and forearms, these exercises not only build upper body strength but also enhance grip and core stability.
If you’re unable to perform a full pull-up initially, use assistance bands or the assisted pull-up machine until you build the strength to do one without help. Gradually increase repetitions and even add weight as you ascend to new levels of strength and confidence.
Farmers Walk
The Farmers Walk is a functional strongman exercise and a classic test of brute strength with some conditioning thrown in. Grab a heavy set of dumbbells or kettlebells in each hand and walk for a designated distance (say 50 feet). This exercise not only enhances your physical strength but challenges your mental resilience like no other. You can do this in the gym or outdoors. You can even ascend hills!
Bent-over Barbell Rows
A back and core exercise in one, bent-over rows are ideal for developing all-around strength. This compound movement engages the lats, rhomboids, and traps, fostering a formidable upper body. Keep your back flat, pull with controlled strength, and progressively add weight to unlock your back’s true potential.
Bonus: Core Stability Exercises – Planks and Dead Bugs
Strengthening your core is crucial for overall stability and power in the gym. Incorporate exercises like planks and dead bugs into your routine. Planks engage the entire core, while dead bugs target the deep stabilising muscles. A strong core not only enhances your performance in compound lifts but also helps prevent injuries.
Some pro tips for success:
- Prioritise proper form over heavy weights to prevent injuries and ensure effective muscle engagement. If you’re struggling, our team of personal trainers can help!
- Progressively increase the intensity of your training. This may be done by increasing the weight, the number of reps, or the volume.
- Listen to your body, allowing adequate rest and recovery between workout sessions.
