I'm Justin st. Paul 23 year old from London today we're gonna through my top
ten exercises. with your training it's really important to concentrate on form
and technique for me it's about isolating the muscle and getting a full
contraction so fully lengthened to fully shorten muscle. I'm a bodybuilder
my interests aren't in lifting as much weight as possible but rather
contracting the muscle as much as I can to make it grow so there's no point in
coming in here picking up the heaviest weight you can and just chucking it
around trying to show off trying to say you're lifting heavy weights because
you're never really going to grow that way
first up is the preacher curl one of the best exercises for biceps as you can
really isolate the biceps in that movement there's no swinging for your
shoulders as long as your upper arm is place it against the pads then you keep
that still and just isolate the bicep so having your arms locked into
the pad minimizes any movement that comes from your shoulders or anything
else so it literally is just your upper arms you're just hinging at the elbow
sort of fully isolating the bicep. next exercise is the deadlift, one of if
not the most important exercises you can do in the gym really good for working
the legs and the lower back so it's really important to keep your form
perfect when performing deadlift, no matter
what type of deadlift you're doing technique is always the most important thing if you
want to protect your back just keeping your back nice and straight
next up is dumbbell press for the chest I usually do my pressing movements
for chest at a slight incline or a slight decline so I can get more
activation for my chest I always use dumbbells over barbell as when you think
about your training your chest you want to go from a fully extended pec to a
fully shortened when you have a bar obviously the movement only goes from
there to there so you can't actually fully shorten your PEC it's really
important to think about actually tensing and shortening your PEC rather
than just pushing forward when you train your chest you need to try and hit it
from all angles so decline positions to flat to incline. next up is the
shoulder press so again performed with dumbbells
I prefer them once again as it helps you move for the whole full range of motion
so fully shortening my delt at the top of the movement
bringing the dumbbells together rather than just going straight up building
shoulders is really important for a good physique having that broad appeal so
dumbbell shoulder press is a perfect exercise to build the delts there's a lots
of different exercises you can do for shoulders obviously movements for the
front delt side delt and rear delts so front that would be anything in front
of you side delt and rear delt would be from that movement there
Next exercise would be dips. dips can be used to target the chest and the triceps
we did in the middle today so it's a really good compound exercise for
the upper body so you can get moving and work the pecs as well as a
triceps so dips is a bodyweight exercise but it can always incorporate a
weight with a weight belt or holding dumbbells between your legs my body
weights not really heavy enough to get good resistance when doing dips I'd
usually incorporate some sort of weight with this or dumbbells
so next up is the bent over row so a staple exercise when training the back
you can bent over row in multiple different ways it depends on
the angle at the hips so how far you bend over the larger the
angle at the hips so the less you bend over the more work you're gonna get in
your lats and the more you bend over the more you can target your rear delts
upper traps middle traps and your rhomboids your upper back when you do
bent over rows really important to try and keep movement at the hips to a
minimum so no bouncing so you don't want that actual workload to come for your
legs when by bending and extending the legs or moving at the hips that should
stay perfectly still and the whole movement should come from moving the
elbows and drawing the elbows back and try and keep your back as straight as
possible
next another back exercise we're going to go with the pull downs so it's
a wide grip pull down although it's not extremely wide so I like to do my pull
downs just slightly wider than shoulder width grip because that gets tougher
better isolation for the lats back contraction so when doing the pulldown
it's really important that you let your lats
stretch at the top and engage as you come down so really think about that
protraction through the shoulders and that's the best way to engage the lats
when doing a pulldown. so next exercise is a single arm dumbbell row so similar
to the bent over row just obviously this time with one arm at a time using a
dumbbell really good exercise for back if done correctly many people get this
exercise wrong you need to really lean over and make sure the weight comes all
the way through the arm and you're not again using your hips or your legs bend
the knees or anything like that it's really important to try and draw your
elbow back as far as possible and concentrate on using your lats and the
muscles of your back rather than your bicep.
so up next is the overhead tricep extension
a really important exercise working the triceps a lot of people neglect
overhead movements so that you don't actually activate all of the heads of
the tricep it's always my go-to exercise and training triceps as well as compound
movements like close grip bench and dips it's important the training of triceps
just as much if not more than your biceps your triceps up two thirds of
your arm for me my biceps always overpowered my triceps I train my
biceps a lot less than I train my triceps And finally number one exercise will be
the squat so for me the king of all exercises the exercise that's gonna burn
the most calories and obviously build a big powerful legs everyone's gonna squat
differently it depends on limb length, strengths and weaknesses, you don't have
to go ass to grass, as long as you're going for parallel I mean the lower you
go the more glute work you're going to get but as I say people squat very
differently so just try and get parallel
squatting's a hard exercise to master as I say, technique is really important so
don't chuck on loads of weight and just collapse under the bar it's really
important that you lower the weight the bar comes down with you so you think
about pulling with your hamstrings pushing your feet apart rather than just
dropping underneath the weight and then bouncing back up this is my favorite
exercise because I've been working really hard to develop my legs in the
past year and a half and squatting helps massively I do many different
types of squats for me the most important exercise in any training
program legs take a long time to develop but
they'll develop faster if you have squats in a training program obviously
the key to getting a good physique isn't just about doing these 10 exercises
these exercises that should be incorporated somewhere into your
training program which is obviously gonna have an abundance of other
exercises and obviously as well it's good nutrition and recovery rates of
sleeping and resting and things like that
so if your nutrition is not in the right place and you're not going to
achieve the physique that you want the main thing to building or developing the
physique that you're after is consistency so things aren't going to
change in a week one good meal or one good training session isn't going to get
you where you want to be just and eventually you'll get there okay guys
there's a few of my favorite exercises if you feel differently if you've got
any other exercises you chuck in there let us know in the comment section below
and maybe we'll do another video and once I an address and technique complete
with those with those exercises