In this article, you will discover a variety of advanced strength building exercises that will take your workouts to a whole new level. From resistance training to explosive movements, these exercises are designed to challenge your muscles and help you achieve greater strength and endurance. Whether you’re an avid gym-goer or looking to step up your fitness game, these advanced exercises will push your boundaries and help you reach new heights of physical prowess. Get ready to feel the burn as we explore the world of advanced strength building exercises!
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Compound Exercises
Compound exercises are a key component of any well-rounded strength training routine. These exercises target multiple muscle groups and joints simultaneously, allowing you to lift heavier weights and build overall strength more efficiently. The three main compound exercises that should be a staple in your workouts are the bench press, squat, and deadlift.
Bench Press
The bench press is a compound exercise that primarily targets the muscles in your chest, shoulders, and triceps. It involves lying flat on a bench and pushing a weighted barbell upwards from your chest. Not only does this exercise help build upper body strength, but it also improves your pushing power and develops stability in your core.
To perform a bench press correctly, start by lying on a flat bench with your feet firmly planted on the floor. Grip the bar with your hands slightly wider than shoulder-width apart, elbows at a 90-degree angle. Lower the bar down to your chest, keeping your elbows tucked in and your back flat. Then, push the bar back up explosively to the starting position. Remember to breathe steadily throughout the movement and maintain proper form to prevent injury.
Squat
The squat is often referred to as the king of all exercises, and for good reason. It targets the muscles in your legs, including your quadriceps, hamstrings, and glutes. Squats also engage your core muscles for stability, giving you a full-body workout. This compound exercise is essential for building lower body strength, improving posture, and enhancing overall athletic performance.
To perform a squat correctly, start by standing with your feet shoulder-width apart. Lower your body down by bending at the knees and hips, keeping your back straight and chest lifted. Aim to lower yourself until your thighs are parallel to the ground or slightly below. Drive through your heels to push yourself back up to a standing position. Remember to engage your core muscles and maintain proper form throughout the movement.
Deadlift
The deadlift is another compound exercise that targets multiple muscle groups, including your hamstrings, glutes, back, and grip strength. This exercise involves lifting a weighted barbell from the ground to a standing position, mimicking the motion of picking up a heavy object from the floor. Deadlifts build overall strength and power, improve your posture and stability, and help prevent injuries by strengthening your lower back.
To perform a deadlift correctly, start with your feet shoulder-width apart and the barbell on the ground in front of you. Bend your knees and hips, keeping your back straight and chest lifted, and grip the barbell with your hands just outside your legs. Engage your core and drive through your heels to lift the barbell off the ground, extending your hips until you are in a standing position. Lower the barbell back down with control, maintaining proper form throughout the movement.
Isolation Exercises
While compound exercises are great for building overall strength, isolation exercises play a crucial role in targeting specific muscles and achieving definition and symmetry in your physique. These exercises focus on a single joint and muscle group, allowing you to isolate and work those muscles more intensively. Some popular isolation exercises include bicep curls, tricep extensions, and lateral raises.
Bicep Curls
Bicep curls specifically target the biceps muscles, which are located on the front of your upper arms. This exercise helps develop upper arm strength and size, giving you those coveted bulging biceps. To perform a bicep curl, stand with your feet shoulder-width apart, hold a dumbbell in each hand with your palms facing forward, and keep your elbows close to your body. Slowly curl the dumbbells up towards your shoulders, squeezing your biceps at the top of the movement, then lower them back down to the starting position.
Tricep Extensions
Tricep extensions primarily target the triceps muscles, which are located on the back of your upper arms. This exercise helps tighten and tone the back of your arms, giving them a defined appearance. To perform a tricep extension, stand with your feet shoulder-width apart, hold a dumbbell with both hands, and lift it overhead. Bend your elbows, lowering the dumbbell behind your head, and then extend your arms to raise it back up to the starting position.
Lateral Raises
Lateral raises focus on the deltoid muscles in your shoulders, specifically the lateral or middle portion. These muscles play a significant role in shoulder stability and give your upper body a broad and well-rounded appearance. To perform a lateral raise, stand with your feet shoulder-width apart, hold a dumbbell in each hand with your palms facing your thighs, and keep your elbows slightly bent. Raise your arms out to the sides, maintaining a slight bend in your elbows, until they are parallel to the ground. Slowly lower them back down to the starting position.
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Plyometric Exercises
Plyometric exercises, also known as explosive exercises, are a fantastic way to improve power, speed, and overall athletic performance. These exercises involve rapid and forceful muscle contractions, which activate the stretch-shortening cycle in your muscles, enabling them to generate more power. Some popular plyometric exercises include box jumps, medicine ball slams, and depth jumps.
Box Jumps
Box jumps are a powerful plyometric exercise that targets your leg muscles, particularly your quadriceps and glutes. This exercise requires you to explosively jump onto a sturdy box or platform, then step or jump back down to the ground. Box jumps not only enhance lower body strength and power but also improve your coordination and explosive jumping ability.
To perform a box jump, stand in front of a sturdy box or platform with your feet shoulder-width apart. Bend your knees, lower your hips, and swing your arms back. Explosively extend your hips, jump off the ground, and land softly on top of the box. Make sure to land with your knees slightly bent to absorb the impact. Step or jump down from the box, then repeat for the desired number of repetitions.
Medicine Ball Slams
Medicine ball slams are a dynamic exercise that engages your core, upper body, and lower body muscles all at once. This exercise involves forcefully throwing a weighted medicine ball down to the ground, then quickly catching it and repeating the movement. Medicine ball slams improve muscular power, explosiveness, and overall conditioning.
To perform a medicine ball slam, start by standing with your feet shoulder-width apart, holding a medicine ball at chest height with both hands. Lift the ball overhead, fully extending your arms, and then forcefully slam it down to the ground in front of you. As the ball rebounds off the ground, catch it at chest height and repeat the movement in a fluid, continuous motion. Maintain good form, engage your core, and breathe consistently throughout the exercise.
Depth Jumps
Depth jumps are an advanced plyometric exercise that challenges your lower body strength, power, and agility. This exercise involves stepping off a raised platform, landing, and immediately exploding into a vertical jump. Depth jumps enhance your ability to generate explosive power from a static position and improve your overall athletic performance.
To perform a depth jump, stand on a sturdy raised platform or box. Step off the platform, landing on the ground with both feet, and immediately spring upwards in an explosive vertical jump. Aim to jump as high as possible, fully extending your hips, and then land softly on the ground, absorbing the impact with your knees slightly bent. Focus on maintaining good form, landing with stability, and repeating the movement for the desired number of repetitions.
Calisthenics
Calisthenics is a form of exercise that utilizes your body weight for resistance, requiring minimal or no equipment. These exercises are effective in improving strength, endurance, flexibility, and overall body control. Some popular calisthenics exercises are push-ups, pull-ups, and squats.
Push-ups
Push-ups are one of the most well-known and effective calisthenics exercises for building upper body strength. This exercise primarily targets your chest muscles, shoulders, and triceps. Push-ups also engage your core muscles for stability, making it a compound exercise.
To perform a push-up, start in a high plank position with your hands shoulder-width apart, fingers pointing forward, and your body in a straight line from head to heels. Lower your chest towards the ground by bending your elbows, keeping them close to your body. Keep your core engaged and avoid sagging your hips or allowing your lower back to arch. Push yourself back up to the starting position, fully extending your arms, and repeat for the desired number of repetitions.
Pull-ups
Pull-ups are an excellent exercise for targeting the muscles in your back, particularly your latissimus dorsi or lats. They also engage your biceps, shoulders, and core. Pull-ups are a challenging exercise that requires upper body strength and can be performed using a bar or any sturdy structure that allows you to hang freely.
To perform a pull-up, start by hanging from a bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. Draw your shoulder blades down and back, engaging your lats. Pull yourself up towards the bar by bending your arms, keeping your elbows close to your body. Aim to raise your chin above the bar or until your chest reaches it. Lower yourself back down with control and repeat for the desired number of repetitions.
Squats
Squats, as mentioned earlier, are compound exercises that target multiple muscles in your lower body. They are also a classic calisthenics exercise that can be performed anywhere without the need for equipment. Squats improve lower body strength, enhance your core stability, and promote better overall posture.
To perform a squat without weights, start by standing with your feet shoulder-width apart, toes slightly turned out. Keep your arms extended in front of you for balance. Lower your body down by bending at the knees and hips, keeping your back straight and chest lifted. Aim to lower yourself until your thighs are parallel to the ground or slightly below. Drive through your heels to push yourself back up to a standing position, engaging your glutes and hamstrings. Repeat for the desired number of repetitions, focusing on maintaining proper form throughout the movement.
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Resistance Training
Resistance training involves using external resistance, such as weights or resistance bands, to improve muscle strength and endurance. It is a versatile training method that allows you to progressively overload your muscles, leading to muscle growth and increased strength. Some popular resistance training tools are resistance bands, weighted vests, and dumbbells.
Resistance Bands
Resistance bands are elastic bands that can be used to add resistance and challenge to various exercises. They come in different levels of resistance, making it suitable for all fitness levels. Resistance bands are an excellent tool for effectively targeting specific muscle groups, improving mobility, and rehabilitating injuries. They are also portable, making them a convenient option for home workouts or travel.
To use resistance bands, simply loop them around a sturdy anchor point or hold them with your hands to create tension. You can incorporate resistance bands into exercises such as squats, bicep curls, lateral raises, and more. The bands provide continuous tension throughout the movement, engaging your muscles and challenging them from start to finish.
Weighted Vest
A weighted vest is a garment that you wear to add extra weight to your body during exercises. It can be adjusted to increase or decrease the amount of weight you carry, allowing you to gradually increase the intensity of your workouts. Weighted vests are commonly used for activities such as walking, running, bodyweight exercises, and plyometrics.
Adding a weighted vest to your workouts helps increase the resistance and workload on your muscles, leading to greater muscle activation and strength gains. It also enhances the calorie burn and cardiovascular intensity of your exercise routine. However, it is important to start with a comfortable weight and progress gradually to avoid strain or injury.
Dumbbells
Dumbbells are a classic and versatile piece of equipment for resistance training. They consist of a short bar with two weights at each end, allowing you to perform a wide range of exercises that target different muscle groups. Dumbbells come in various weights, making it easy to select the appropriate load for your fitness level and goals.
By using dumbbells, you can perform exercises such as dumbbell bench press, dumbbell rows, dumbbell lunges, and more. Dumbbell exercises enhance muscle balance, stability, and coordination, as each arm works independently. They are also effective in building functional strength and are a popular choice for both beginners and advanced strength trainers.
Powerlifting
Powerlifting is a competitive strength sport that focuses on three main lifts: the bench press, squat, and deadlift. It involves lifting maximal or near-maximal weights with correct form and technique. Powerlifting competitions test an individual’s overall strength, and contestants are judged based on their heaviest successful lift in each of the three lifts.
Bench Press Competition
In a bench press competition, participants lie on a flat bench and lift a loaded barbell with the goal of moving it from their chest to a fully extended position. The lifter must maintain control and stability throughout the movement, ensuring that their feet remain planted on the ground, their back stays in contact with the bench, and their elbows fully extend. The heaviest successful lift, as determined by the judges, is the lifter’s score for the competition.
Bench press competitions are divided into weight classes, allowing individuals to compete against others of similar size and strength. They require a combination of upper body strength, technique, and mental focus. Powerlifters often spend months or even years training specifically for bench press competitions, gradually increasing the weights they lift to reach peak performance.
Squat Competition
Squat competitions test an individual’s ability to lift the heaviest weight possible while performing a full-depth squat. Participants must descend until the top surface of their hips drops below the top of their knees, then stand up again, fully extending their hips and knees. The standards for squat depth and technique are strict, and judges closely monitor each lift to ensure compliance.
Like bench press competitions, squat competitions are divided into different weight classes to ensure fair competition. Squatting requires a combination of leg strength, core stability, and mental determination. Powerlifters training for squat competitions focus on progressively increasing the weights they lift while maintaining proper form and technique.
Deadlift Competition
Deadlift competitions challenge lifters to lift the heaviest weight possible from the ground to a fully upright position. Participants must maintain control and stability throughout the movement, ensuring that their shoulders remain back, their hips remain close to the bar, and their knees fully extend at the top of the lift. Judges closely monitor each lift to ensure that the lifter meets the required standards.
Deadlift competitions, like bench press and squat competitions, are divided into different weight classes. Deadlifting requires a combination of lower body strength, grip strength, and overall body stability. Powerlifters training for deadlift competitions focus on progressively increasing the weights they lift while honing their technique and grip strength.
CrossFit
CrossFit is a high-intensity fitness program that combines elements of weightlifting, cardio, gymnastics, and functional movements. It aims to improve overall fitness by challenging individuals with a variety of workouts and exercises. Some popular CrossFit exercises include the clean and jerk, snatch, and muscle-ups.
Clean and Jerk
The clean and jerk is a complex and dynamic exercise that involves lifting a weighted barbell from the ground to overhead in two distinct movements. The clean portion involves pulling the weight from the ground to a front rack position, while the jerk portion involves driving the weight overhead by extending the hips and legs explosively and then pressing the weight with locked arms. The clean and jerk requires full-body coordination, explosive power, and precise technique.
Clean and jerk exercises help develop strength, power, and speed. They are commonly performed in CrossFit workouts and are also competitive movements in weightlifting competitions. Clean and jerks can be modified to different fitness levels by adjusting the weight and focusing on proper form and technique.
Snatch
The snatch is an Olympic weightlifting exercise that involves lifting a heavy barbell from the ground to overhead in one fluid motion. It requires explosive power, speed, flexibility, and precise technique. The snatch begins with the lifter pulling the weight from the ground, transitioning into a powerful hip extension, and then quickly dropping underneath the bar to catch it in an overhead squat position. The snatch is considered one of the most challenging and technical lifts in weightlifting.
Snatch exercises are commonly included in CrossFit workouts to develop overall strength, power, and coordination. They improve full-body explosiveness, mobility, and flexibility. Snatches can be modified to individual fitness levels by adjusting the weight and emphasizing proper technique.
Muscle-ups
Muscle-ups are an upper body exercise that combines a pull-up with a dip, requiring excellent strength, coordination, and body control. This exercise begins with a pull-up motion, pulling your body up to the bar, and transitions into a quick transition movement where you push yourself up and over the bar into a dip position. Muscle-ups primarily target the muscles in your back, chest, arms, and core.
Muscle-ups are commonly included in CrossFit workouts to enhance upper body strength, stability, and coordination. They challenge the muscles of your upper body in a dynamic and functional way. Muscle-ups can be modified by using assistance bands or performing partial range-of-motion movements until the strength and technique are developed to perform full muscle-ups.
Weightlifting
Weightlifting, also known as Olympic weightlifting, is a sport that focuses on two main lifts: the clean and jerk and the snatch. It requires the athlete to lift the heaviest weight possible in each of these lifts with proper form and technique. Weightlifters train systematically to improve their strength, power, explosiveness, and overall performance.
Clean and Jerk
The clean and jerk, as mentioned earlier in the CrossFit section, is a dynamic weightlifting exercise that involves lifting a barbell from the ground to an overhead position. The clean portion involves pulling the barbell to a front rack position, while the jerk portion involves explosively extending the hips and legs to drive the weight overhead and then pressing it with locked arms. The clean and jerk is a highly technical lift that tests an athlete’s strength and coordination.
In weightlifting competitions, athletes have three attempts to lift the heaviest weight possible in the clean and jerk. The maximum weight successfully lifted in each portion is combined to determine the athlete’s total score. Weightlifters train tirelessly to improve their technique, explosive power, and overall strength to excel in clean and jerk competitions.
Snatch
The snatch, as mentioned earlier in the CrossFit section, is another dynamic weightlifting exercise that requires lifting a barbell from the ground to an overhead position in one fluid motion. The snatch starts with a powerful hip extension and transition into dropping underneath the bar to catch it in an overhead squat position. The snatch is known for its technical difficulty and requires exceptional technique, speed, and flexibility.
In weightlifting competitions, athletes also have three attempts to lift the heaviest weight possible in the snatch. Like the clean and jerk, the maximum weight successfully lifted determines the athlete’s score. Weightlifters dedicate countless hours to perfecting their snatch technique, enhancing their explosive power, and increasing their overall strength.
Clean and Press
The clean and press is a weightlifting exercise that involves lifting a barbell from the ground to an overhead position through two distinct movements. The clean portion is similar to the clean and jerk, where the weight is pulled to a front rack position. However, the press portion involves driving the weight from a front rack position to an overhead position without assistance from the legs.
While the clean and press was previously included as an Olympic weightlifting lift, it is no longer a competitive movement. However, it remains a valuable exercise for building upper body strength, shoulder stability, and overall power. Athletes and strength trainers often incorporate clean and press variations into their training routines to enhance their overall strength and muscular development.
Functional Training
Functional training focuses on exercises that improve your ability to perform everyday movements and activities more efficiently and safely. These exercises mimic real-life movements and engage multiple muscle groups, enhancing strength, stability, mobility, and overall fitness. Some popular functional training exercises include kettlebell swings, TRX rows, and battle ropes.
Kettlebell Swings
Kettlebell swings are a dynamic exercise that targets multiple muscle groups, including your glutes, hamstrings, core, and shoulders. This exercise involves swinging a kettlebell between your legs, hinging at your hips, and then explosively driving the kettlebell forward using the power of your hips and glutes. Kettlebell swings build lower body strength, power, and cardiovascular endurance. They are effective for improving hip mobility and enhancing overall athletic performance.
To perform a kettlebell swing correctly, start by standing with your feet shoulder-width apart and the kettlebell on the ground between your feet. Hinge at your hips, keeping your back straight and chest lifted, and grasp the kettlebell with both hands. Slightly bend your knees, hike the kettlebell back between your legs, and then powerfully drive your hips forward to swing the kettlebell up to chest height. Allow the kettlebell to swing back down between your legs as you hinge at your hips again, then repeat the movement for the desired number of repetitions.
TRX Rows
TRX rows are a functional exercise that targets your upper back, biceps, and core muscles. This exercise involves using suspension straps, such as TRX straps, to perform a rowing motion that mimics the movement of rowing a boat. TRX rows improve upper body strength, posture, and stability. They also engage your core muscles for balance and support.
To perform TRX rows correctly, start by adjusting the straps to an appropriate length and securing them to an anchor point above your head. Stand facing the anchor point, lean back slightly, and hold the handles with your arms extended. Engage your core, squeeze your shoulder blades together, and row your body towards the anchor point by bending your elbows. Keep your body in a straight line from head to heels. Slowly extend your arms back to the starting position and repeat the movement for the desired number of repetitions.
Battle Ropes
Battle ropes are a versatile and challenging functional training tool that engage your upper body, core, and cardiovascular system. This exercise involves holding onto two heavy ropes, one in each hand, and rapidly whipping them up and down or side to side in a continuous motion. Battle ropes build upper body and grip strength, enhance muscular endurance, and provide a high-intensity cardiovascular workout.
To perform battle rope exercises, start by standing with your feet shoulder-width apart and holding onto the ropes with an overhand grip. Slightly bend your knees, engage your core, and rapidly move your arms in an alternating or simultaneous pattern to create waves in the ropes. Maintain a steady and controlled motion, keeping your core stable and using your upper body muscles to generate the waves. Vary the intensity and direction of the waves to target different muscles and maintain a challenging workout.
Periodization Training
Periodization training is a systematic approach to organizing your workouts into specific phases or periods, each with a different training focus and intensity level. This training method allows for more efficient progression, optimal recovery, and reduced risk of overtraining. Some common phases in periodization training are the hypertrophy phase, strength phase, and power phase.
Hypertrophy Phase
The hypertrophy phase, also known as the muscle building phase, focuses on increasing muscle size and volume. This phase involves higher repetitions and volume, usually in the range of 8 to 12 reps, and shorter rest periods between sets. The increased volume stimulates muscle growth, metabolic stress, and muscle fiber recruitment.
During the hypertrophy phase, individuals typically lift weights that are around 60-75% of their one-repetition maximum (1RM). This intensity allows for higher repetitions and a focus on achieving the desired number of sets and reps with proper form. Incorporating a variety of exercises that target different muscle groups is essential for balanced muscle development and overall physique improvement.
Strength Phase
The strength phase, as the name suggests, focuses on increasing maximal strength and improving the nervous system’s ability to recruit muscle fibers. This phase involves heavier weights and lower repetitions in the range of 3 to 6 reps, with longer rest periods between sets. The emphasis is on lifting the heaviest weight possible with proper form and technique.
During the strength phase, individuals typically lift weights that are around 80-90% of their 1RM. This intensity level allows for fewer repetitions but emphasizes lifting at a higher intensity to stimulate neural adaptations and maximize strength gains. Compound exercises such as the bench press, squat, and deadlift are commonly included in the strength phase, as they engage multiple muscle groups and maximize the load lifted.
Power Phase
The power phase focuses on developing explosive power and speed. This phase involves training with lighter weights, performed at high speeds, and incorporating explosive movements such as jumps, throws, and Olympic lifts. The goal is to enhance the rate of force development and improve neuromuscular coordination.
During the power phase, individuals typically lift weights that are around 30-60% of their 1RM, depending on the exercise. The focus is on speed and explosive execution rather than lifting heavy weights. Plyometric exercises, Olympic lifts such as the clean and jerk and snatch, and other explosive movements are commonly included in the power phase to enhance overall power output and athletic performance.
By implementing a periodization training approach, individuals can systematically progress their workouts, address specific training goals, and minimize the risk of plateaus or overtraining. Proper planning and organization of training phases allow for optimal adaptation, ensuring continued progress and improvements in strength, muscle size, power, and overall performance.
In conclusion, advanced strength building exercises encompass a variety of compound exercises, isolation exercises, plyometric exercises, calisthenics, resistance training methods, powerlifting techniques, CrossFit movements, weightlifting exercises, functional training workouts, and periodization training phases. Incorporating these exercises into your fitness routine can help you develop strength, increase muscle size, enhance power and speed, improve overall athletic performance, and achieve your desired fitness goals. Remember to consult with a fitness professional or coach to ensure proper form and technique while performing these exercises, as well as appropriate programming to suit your individual needs and abilities. Stay motivated, listen to your body, and enjoy the journey of building strength through these advanced exercises.