The Only 10 Exercises You Need To Get Jacked | Stan Efferding | Summary and Q&A

TL;DR

Ten essential exercises for building and maintaining muscle include push-pull movements, leg exercises, high bar squats, cambered bar good mornings, Bulgarian split squats, incline dumbbell presses, dips, seated hamstring curls, chin-ups, and chest supported rows.

Key Insights

• 🫷 Focus on push-pull movements for efficient muscle growth.
• 🤢 High bar squats target the quads and are beneficial for individuals with long femur length.
• 🤢 Cambered bar good mornings and Bulgarian split squats effectively work the hamstrings.
• 😑 Incline dumbbell presses provide better depth and shoulder rotation compared to flat bench presses.
• 🌰 Dips can target both the chest and triceps.
• 🤢 Seated hamstring curls allow for a full extension without limiting resistance.
• 💘 Chin-ups and chest supported rows are effective for developing the back.
• 🤨 Viking presses and side lateral raises target the shoulders.
• 🤨 Seated calf raises can be included as an option for calf training.

Transcript

if you only had 10 exercises for the rest of time to build and maintain as much muscle as possible what would you choose I'd have to choose a push-pull in the legs and I'd probably throw a hamstring in there so that's going to be four that maybe get two of each so I'm looking let's get specific what would be looking at a at a squat movement barbell... Read More

Questions & Answers

Q: Why are push-pull movements important for building muscle?

Push-pull movements, such as incline dumbbell presses and chest supported rows, work multiple muscle groups simultaneously, leading to efficient muscle growth and development.

Q: What are the benefits of high bar squats over other squat variations?

High bar squats specifically target the quads, making them an effective exercise for individuals with long femur length and preferentially developed glutes.

Q: What cues should be followed for proper form during incline dumbbell presses?

To maximize the benefits of incline dumbbell presses, focus on maintaining a 45-degree angle of the elbows, wrapping the pecs around the rib cage, and achieving a full range of motion with deep elbow flexion.

Q: Why are seated hamstring curls preferred over standing or lying variations?

Seated hamstring curls allow for a full extension of the hamstrings without bottoming out the weight stack. This exercise maximizes the lengthening of the muscle for optimal growth.

Summary & Key Takeaways

• The key to building and maintaining muscle is to focus on ten essential exercises.

• These exercises include push-pull movements, leg exercises, high bar squats, cambered bar good mornings, Bulgarian split squats, incline dumbbell presses, dips, seated hamstring curls, chin-ups, and chest supported rows.

• Important cues for these exercises include maintaining proper form, working in the correct range of motion, and using appropriate resistance.