Old School for Dense Muscles

Most people you see with massive and symmetric physiques more than likely got that way from relentless sets of free weights and compound movements. Many will say that bodybuilding and powerlifting training are completely different and that’s true, however, the foundation for both strength and muscle mass come from the use of compound exercises with heavy weights. Here are a few of the basic lifts you need to incorporate, if you’re not already, for both mass and strength:


Bench Press (Flat and Incline)

Dumbbell Press (Flat and Incline)

Squats

Deadlifts

Barbell Rows (often referred to as Bent Over Rows)

Dumbbell Rows

Seated Barbell Press

Seated Dumbbell Press

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Of course you don’t have to limit yourself to just these exercises but you should make sure you’re doing at least one heavy compound movement for each major muscle group for each workout (example: Incline Bench Press for chest; Squats for legs; Barbell Rows for back, Seated Barbell Press for shoulders). Also, make sure you do your heavy compound exercises first in your workout before moving on to isolation exercises or machines.


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