Build a body that transforms your strength, athleticism, and power.
The following are my five favorite strength exercises for men to build a steel physique. Perform four sets of eight to 12 repetitions, ideally two times per week. You can include them in your existing workout program, or simply use this template as your muscle-building progression. Choose a weight that feels heavy for that rep range and potentially causes muscular failure by the final repetition of your last set. Be sure to eat a high-protein diet to maximize your muscle gains and recovery.
To perform a deadlift, stand tall with your feet hip-width apart, toes pointing slightly outward, and the barbell over your mid-foot. Bend at the hips and knees to grip the bar with your hands slightly wider than your shoulders. Brace your core, straighten your back, and look straight ahead. Engage your glutes and hamstrings, and push through your feet to lift the bar off the ground, keeping it close to your body. Once fully standing, lower the bar back to the ground in a controlled manner.
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