For a man, a strong back is the most fundamental strength for the upper body. Usually men give more importance to the muscles
that are visibly attractive like chest and biceps. But giving more
importance to a stronger back would not only make a great body frame,
but it also helps outweigh the impact of a large chest that might make you look like a gorilla.
Pull-ups are the best to give immense strength for your back and shape you up. Exercises that include a pulling actions
use your body-weight against you. It also allows you to gain control
over the amount of difficulty. These exercises are the most ancient and functional, that create a greater anabolic response than that of those confined exercises for more size and strength.
The lower body exercises are the most essential. They form the foundation for your strong 'building' like body. Perform the walking lunge, without barbells or dumbbells. Make it a challenging task with persistence and absolute strict form. Contracting your glutes is the key to this exercise.
The oldest, most effective and certainly the best exercise is the push-ups. Be it school kids or adults, body builders or
military, this exercise has been used over the years to build great
amount of strength for the upper body. Push-ups are really hard at
first, but as and when the rep count is increased with regular practice, it is much more challenging and the results are very much visible.
Do more number of reps for strength and less number of reps with variations for mass.
Mastering this exercise would most certainly make people notice your broad chest more than ever before.
Mastering this exercise would most certainly make people notice your broad chest more than ever before.
This is one of the basic abdominal exercises. Appearance may be deceiving, it might look simple, but doing it would make you sweat and shake in a matter of seconds. Work on your upper and lower abs with the help of standard planks and target the obliques with side planks. It helps the core to focus the body-weight against itself. Increase the difficulty by changing your posture. Unlike
in doing crunches or side bends, these planks force the body into a
correct alignment by taking the stress off of hips and forcing abs and
glutes to contract.
Anaerobic conditioning or dexterity!!
Dexterity or anaerobic conditioning is only done by few people as it is hard. It's not like your bench press workout or like running outdoors. It would most definitely require a lot more intensity and will power. Make some space and get into a pair of good shoes. Push yourself to give your best for short periods of time and to take long rests between sets to give your body time to recover. This isn't something that can be done when you're already tired. Force your nervous system to work at maximum intensities at all times and see you becoming more agile than ever before.
After
finishing all the previously mentioned exercises, your body will get
depleted of glycogen. Exercising any more would force your body to
withdraw energy from your fat stores, making it an ideal time to do a
little cardio in the form of running or swimming. Take advantage of this
natural chemical change in your body. It gives way to see great
improvement.
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