Thread by @AskCoachKev

"You need to workout everyday to get in awesome shape"

Bullsh*t.

A solid physique can be built with just 2-3 sessions per week.

Here are the 12 best exercises you can do to build muscle:

#1: Incline Machine Press

Target: Upper Chest

If you want pecs that "pop", you need to do an incline movement like this.

2 sets of 6-12 reps at 1-2 RIR

#2: Machine Chest Fly

Target: Chest

You'll be more stable and have an easier time hitting your chest.

Get a deep stretch & keep your elbows tucked.

2 sets of 6-12 reps at 1-2 RIR

#3 - Machine Shoulder Press

Target: Front Delt

More stable than dumbbells allowing you to get closer to failure without risk.

Don't bend your back or you'll turn this into a chest exercise.

2 sets of 6-12 reps at 1-2 RIR

#4 - Cable Lateral Raises

Target: Mid Delt

Better than dumbbells as you'll have more control on the way down.

Expert tip: The cable should be behind you. You'll get a better stretch and workout for your mid delt.

2 sets of 10-15 reps at 1-2 RIR

#5 - Tricep Pushdown

Target: Triceps

Gold standard movement for building your triceps.

I prefer to use a EZ Curl bar attachment for these.

2 sets of 6-12 reps at 1-2 RIR

#6 - Overhead Extensions

Target: Tricep (Long Head)

Most people set the cable at the bottom for these. It's better to set it around waist-height. For better setup & stability.

2 sets of 6-12 reps at 1-2 RIR

#7 - Close Grip Pulldowns

Target: Lats

Just like any other pulldown or rows, use a pair of lifting straps to better utilize your back muscles.

2 sets of 6-12 reps at 1-2 RIR

#8 - Wide Grip Pulldowns

Target: Outer Lat, Rhomboids, Rear Delt

Use straps for these and keep your elbows tucked, bringing the bar close as possible to your chest.

2 sets of 6-12 reps at 1-2 RIR

#9 - Close Grip Rows

Target: Lats/Upper Back

2 sets of 6-12 reps at 1-2 RIR

#10 - 45-Degree HyperExtensions

Target: Lower Back

One of the best movements you can do for building a strong back & alleviating back pain.

You can buy one of these "benches" for less than $100

2 sets of 6-12 reps at 1-2 RIR

#11 - Chest-Support Face Pulls

A super stable movement for hitting your traps & rear delts.

2 sets of 6-12 reps at 1-2 RIR

#12 - Leg Press

Target: Glutes, Hamstrings

One of the best movements for building strength in your legs without hurting your back.

2 sets of 6-12 reps at 1-2 RIR

#13 - Leg Extensions

Target: Quads

NO BETTER QUAD MOVEMENT EXISTS.

Keep your a** glued to the seat though.

2 sets of 6-12 reps at 1-2 RIR

#14 - Leg Curls

Target: Hamstrings

You can do these seated or lying down.

2 sets of 6-12 reps at 1-2 RIR

#15 - Preacher Curls

Target: Bicep (Short)

The stability of these are amazing and they'll help you get an amazing stretch with minimal risk.

2 sets of 6-12 reps at 1-2 RIR

#16 - Preacher Hammer Curls

Target: Bicep (Long) Brachialis

Again, more stability, allowing you to fully focus on your biceps.

2 sets of 6-12 reps at 1-2 RIR

For Abs?

I like to do weighted side bends (for obliques), and machine crunches.

2 sets of each at 1 RIR

I like to split these movements into 3 separate days:

DAY 1: Chest, Shoulders, Biceps
DAY 2: Back, Rear Delts, Triceps
DAY 3: LEGS

3-4 lifting sessions per week is plenty if you're following the guidelines below:

Workout Rules:

- Aim for 1-2 reps from failure with each set
- Aim for more reps or weight than your previous session (TRACK YOUR SETS)
- Explosive on the concentric, controlled on the eccentric
- 2 sets is usually enough if you're challenging yourself enough.

For even more progress?

- Hydrate w/ electrolytes during workouts
- Save cardio for AFTER your lift
- 1g protein per lb of bodyweight
- 5-10g creatine per day
- Sleep 7hrs MINIMUM