The Only 10 Exercises Men Need To Get Jacked - Bodybuilder Ryan Terry
Chris Williamson
10 min, 53 sec
The speaker, a seasoned bodybuilder, details 10 exercises essential for maintaining hypertrophy and a well-rounded physique.
Summary
- Focuses on compound lifts like deadlifts, squats, and bench presses, adjusted for past injuries.
- Includes hanging leg raises for core strength, emphasizing proper form to avoid relying on hip flexors.
- Discusses mind-muscle connection and importance of lifting appropriately heavy weights for muscle maturity.
- Incorporates isolation exercises for different muscle groups such as incline dumbbell chest press and lying hamstring curls.
- Highlights the significance of presentation and muscle control in bodybuilding through practices like ISO holds.
Chapter 1
Chapter 2
The speaker lists and explains the top 10 exercises for maintaining an optimal physique.
- Deadlifts, bench presses, and squats are key compound lifts for maintaining or increasing size.
- Hanging leg raises are crucial for a strong core, with an emphasis on avoiding swinging and maintaining proper form.
- Incline dumbbell chest press and dumbbell shoulder press are chosen for their versatility and isolation benefits.
- Lying hamstring curls are preferred over stiff leg deadlifts for targeted muscle growth.
- Seated calf raises, overhead tricep extensions, and close-grip pull-ups round out the list for a balanced physique.
Chapter 3
The speaker emphasizes the importance of mind-muscle connection and correct execution of exercises.
- Elaborates on the importance of mind-muscle connection and using proper cues to ensure effective exercise execution.
- Discusses the need for controlled movement during exercises like hanging leg raises and overhead tricep extensions.
Chapter 4
The speaker talks about incorporating isolation exercises and adapting workouts for individual needs.
- Incline dumbbell chest press and dumbbell shoulder press are included for targeted muscle development.
- Stresses the importance of adapting exercises to one's personal feelings and muscle responses.
Chapter 5
Chapter 6
The speaker details their approach to midsection training and the practice of ISO holds for muscle control.
- Discusses treating the midsection like any other muscle group, with heavy loads and sufficient rest between sessions.
- Explains ISO holds for improved muscle control and presentation, crucial for bodybuilding competitions.
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