The Top 5 Exercises To Build Strength AND Hypertrophy
2025-02-14
This workout is designed to effectively target the major muscle groups to maximize both strength and muscle growth. It combines key compound movements and exercises that promote a balanced physique, helping you develop power and endurance. Suitable for all fitness levels, it focuses on progressive overload and proper form to enhance your performance and achieve your fitness goals efficiently while also minimizing the risk of injury.
Low Bar Back Squat
From OPEX Fitness
The Low Bar Back Squat is a compound exercise targeting the lower body, focusing on the quads, hamstrings, and glutes, while engaging the core and lower back. It involves placing the barbell slightly lower on the back to maximize hip engagement, allowing lifters to handle heavier weights. Proper form and depth are crucial to maximize strength gains and prevent injury. This squat variation can effectively build both strength and hypertrophy with consistent practice.
Stiff Bar Deadlifts
From Renaissance Periodization
Stiff Bar Deadlifts are a variation of the traditional deadlift exercise that focuses on maximizing strength and muscle growth in the posterior chain, particularly the lower back, glutes, and hamstrings. This exercise involves lifting a barbell off the ground with minimal bend at the knees, emphasizing the hinge at the hips. It requires maintaining a neutral spine throughout the movement to prevent injury and ensure effective muscle engagement. Incorporate this exercise into your routine to develop powerful lower body strength and muscle size.
Standing Strict Overhead Press
From Orillia Sports Medicine And Rehabilitation
The Standing Strict Overhead Press is a compound exercise targeting the shoulders, triceps, and upper chest. By standing upright and pressing a barbell or dumbbells directly overhead, lifters enhance shoulder stability and core strength. Proper form is crucial, with feet shoulder-width apart and a neutral spine maintained throughout. It's ideal for developing upper body strength and muscle hypertrophy. Incorporate controlled movements to maximize muscle engagement and prevent injury.
Pendlay Row
From Onnit Academy
The Pendlay Row is a barbell exercise that targets the upper back by rowing weights from the floor up to the chest while keeping the back parallel to the ground in each rep. It promotes explosive strength and muscle hypertrophy by engaging the lats, traps, and rhomboids. The strict, hinged-over position ensures that momentum is minimized, allowing for greater muscle recruitment and development. Suitable for intermediate to advanced lifters, this lift is excellent for increasing pulling power and overall back thickness.
Farmer’s Walk
From Testosterone Nation
The Farmer's Walk is a functional strength exercise that involves walking a certain distance while holding heavy weights in each hand, typically dumbbells or kettlebells. It targets the grip, core, legs, and upper body for a comprehensive workout. This full-body exercise also enhances stability, coordination, and endurance.
Leg Press
From Titan Fitness
The Leg Press is a compound exercise that targets the quadriceps, hamstrings, and glutes. It involves pushing a weighted platform away using your legs while keeping your back supported against a pad. This exercise is great for building lower body strength and muscle mass. It's especially beneficial for those who want to lift heavy weights without the strain on their lower back, common in exercises like squats. Adjusting the foot position can emphasize different muscles more effectively.