Strength Exercise Guide
Sat, Dec 31, 2022
Read in 3 minutes
The base categories for basic strength are:
- Vertical Pull
- Horizontal Pull
- Vertical Push
- Horizontal Push
- Core Strength
Vertical Pulls
- Weighted Pullups
Weighted Pull Ups
Weight pull ups should be on top spot for vertical pull exercises as:
- They are an exercise with a large range of motion
- Hit a large amount of muscle mass
You can experiment with two grip positions:
- pronated
- neutral
And two grip widths:
- regular
- width
Goals for each rep:
- Keep a neutral spine
- Engain your back muscles by retracting your scapula
- Reach a full hang at the bottom of each rep
- DO NOT focus on getting your chest to touch the bar at the top
Regression
If you can’t perform weighted pullups try one of the following:
- Negative Weighted Pullups
- Pullups
- Negative Pullups
- Scapula Pullups
- Bodyweight Rows
Progression
Assisted One-Arm Pullup
Horizontal Pulls
- Bent-over Row
- Kroc Row
- Chin up
Bent-over Row
This exercise is a great one for building sled pull strength.
Kroc Row
A variation of bent over row with dumbbells, going heavy pay dividends here.
Chin up
A variation of the pullups were you using a supinated grip (facing you).
Generally for most people this is easier than the pullup given the movement engages your biceps more.
Vertical Push
- Overhead Press / Strict Press
- Seated Dumbbell Shoulder Press
- Arnold Press
- Landmine Press
Horizontal Push
- Bench Press
- Pushup
Pushup
No explanation is needed here .. it’s a pushup
Regression
- Knee Pushups
Progression
- Pseudo Planche Pushup
- Hand Release Pushups
Posterior Chain
- Deadlift
- Rack Pull
- Good Mornings
- Pullups
Rack Pulls
The top exercise for the posterior chain is the deadlift however given the risks associated with the exercise I prefer rack pulls.
Unless you are someone that trains competitively in deadlifts or has a lot of experience (and thus good technque) the risk to reward ratio is far too high. Noone wants a lower back injury, its far safer to do a romanian deadlift or a rackpull.
Rack Pull is essentially a deadlift variation where you perform the top part of the movement.
Goals for each rep:
- Position the barbell on a squat rack just above the knee
- Inhale, bend your knees slightly when gripping the bar and lift
- Hold the weight at the top
- Keep your back straight when lowering
Pullups
Although stated in above in the vertical pull section, pullups are a great way to strength your upper posterior chain.
Quick Reminder on Use
- Minimize the number of exercises for simplicity
- You want to look for small incremental strength gains by increasing load
- Improve technique in the exercises overtime
Remember ensure you get your calories, recovery and protein in!
How to Progress
You can add some progression but tweaking the following:
- Progressive Overload
- Time under Tension
- Increase Range of Motion
- Single Leg Variant
- Bodyweight Variant