You're in the gym on a regular basis, going through the main core lifts -- squats, bench presses, shoulder presses, dead lifts, and bent over rows -- but progress is now starting to slow and boredom is creeping in.
While you definitely do need to keep at it with those big lifts, since they will stimulate a large number of muscle fibres at once and give you the most punch for your pound, there's nothing to say you shouldn't add in a few additional movements to spice up your workouts and kick your body into high gear.
Below are some of the commonly forgotten-about exercises that will do just that -- deliver big gains. They aren't easy, but if you stick with them over a few workouts, once you get the hang of the movement you'll really enjoy the rewards you reap from them.
Just don't try adding them all in at once, or you could be struggling to get yourself out of bed the next day. Try one out during your next workout and keep doing it for a few sessions. When you grow tired of it, try another. The key is to always be changing some aspect of your workout so your body never knows what you'll dish out next.
Single leg squats
You've had the importance of squatting drilled into your head from day one. Any guy who wants to see gains in his body must squat. There is no way around this; they are the king of all exercises.
To add a bit more difficulty, try single leg squats. These are particularly good for those guys out there who do a lot of additional sports or physical activities and have developed one leg that is significantly stronger than the other. By forcing your muscles to work single-handedly, you'll play upon that weakness and ensure both legs get a run for their money.
Additionally, since you'll have no choice but to use a lighter weight, you can focus in on your squatting form to ensure that it's top notch since it's another very dependent factor in seeing results.
Finally, because your base of support is reduced when doing this movement, your balance abilities are going to be called into play, further enhancing the benefits this exercise provides.
How to do this exercise:
Think you're strong? This exercise may prove you wrong. Challenge yourself to do just 10 single legged squats using your body weight alone. Chances are you're going to be amazed at just how hard it really is.
Think you're strong? This exercise may prove you wrong. Challenge yourself to do just 10 single legged squats using your body weight alone. Chances are you're going to be amazed at just how hard it really is.
To start this exercise, use a bench or an exercise ball to assist you. Stand and lift one leg, placing it on top of the bench or ball with your arms out to the side. Then, once your balance is found, slowly squat down as low as you can go while keeping that leg on the ball or bench. Note that this raised leg should remain straight the entire time.
Be sure, while doing this, that your posture remains upright as well, slightly leaned forward if you must, but the back should not take on a rounded appearance. Once you are able to effectively perform 10 of these in a row (on both legs), remove the bench or ball and just use your own muscular strength to keep one leg elevated straight out in front of you.
As a special point, be sure to stretch out your hip flexor muscles after doing this exercise because they will definitely be working while holding that free leg out there.
Keep reading for some more great forgotten exercises that deliver big gains...
Alternating pause overhead dumbbell press
Most guys will always throw in a military or shoulder press into their workout. It's the best one to target the deltoid muscles and you'll also get the triceps in there working as well. To add a bit more difficulty to this movement, try an alternating pause overhead dumbbell press.
Since this movement will cause you to slow down your actions, first you can be sure that you are not using momentum at all to help you. Second, the pause at the top will test your isometric strength since you'll be required to maintain control of it while gravity is acting upon the weight.
Further, the single arm movement will also require you to contract the core muscles more, thus giving you a great ab workout as well.
How to do this exercise: Sit at the end of a bench without any back support or stand with your knees slightly bent, feet shoulder width apart. Holding a dumbbell in each hand, palms facing outward, bring them up to your shoulders and then drive them both overhead.
Next, while one arm remains straight, lower the other down to just above shoulder height again, pause and then press up to meet the other dumbbell once again. After that rep is finished, the other arm is the next one to bend down, pause and press up. Continue doing this until you've done 6 to 8 reps (for each arm).
If you really want to kick up the intensity here, try performing this movement after doing a few sets of lateral raises. Note: If you are going to do this, use an even lighter weight than you would if you were doing them fresh. Your lateral deltoid will already be fatigued and now you'll just be annihilating it to the finish line. Afterward, be sure to take a few days' rest to recover.
Wood chops
This exercise used to be one that high-level athletes would perform on a regular basis; however, in recent years, it has been neglected and often replaced with other more common exercise movements.
Wood chops are a great way to give your entire core a workout so they will be useful when you're running short on time. Do a couple sets of these and your abs will really be feeling it.
How to do this exercise: To perform this exercise you'll require a piece of stretch tubing or else a weighted cable pulley system. Standing between two of the pulley stacks, you'll want to grasp the handle (or end) of one of the pulleys with both hands, keeping your knees slightly bent so you have a good base of support. While in this position, your arms should be partially bent but still over your head reaching upwards.
Next you'll slowly begin to contract the ab muscles so that your body begins to bend over diagonally and you are now reaching toward the opposite foot. Once you reach as low as you can go, slowly begin to move upward again, keeping the tension in the abs resisting the motion.
Far too many guys, when doing this activity, will just release the muscles at this point and rapidly come back up to the start of the exercise again. If you really want to see the most benefits from this movement, don't do this. Resist, resist, resist. That's where you'll really get the strength gains happening.
Repeat the movement another 7 to 11 times and then switch over and do your other side. If, later on, once you've gotten the hang of this, you want to increase the difficulty even more without adding the weight, try doing it standing on one leg (use the opposite leg to the side you are reaching upward to).
Some final exercises to revive your workout routine...
Turkish get-up
The Turkish get-up is another twist on a single leg squat that adds an extra element of difficulty. It can be performed almost anywhere as all you'll require is a mat (or slightly cushioned surface) and a moderate-weight dumbbell (most guys should start with 10 to 20 pounds at most).
This is another movement that will target your quad, hamstring and glutemuscles, along with making your core muscles work extra hard while you try and maintain your balance.
How to do this exercise: To begin this exercise, lie flat on your back, legs extended beneath you on a mat. Your arms should be by your sides with one of them holding onto the 10- to 20-pound dumbbell (beginners may want to use just 5 pounds at first).
Next, you're going to bend one leg so the foot is firmly planted into the ground as close to the glutes as possible and then contract the abs so you are in a sit-up position.
From here, raise the body off the floor (using one leg only) and once you are in an upright position, press the arm holding the dumbbell (this should be the opposite arm as the leg you're standing on) over your head for a shoulder press.
Once that's completed, lower the arm again and then slowly bend back down until you are lying on the floor once again. Note that the whole entire exercise is to be done with one leg elevated off the floor.
You then have the choice to either switch sides and do it again or try and complete the full 8 to 10 reps on that single side before switching over to the next.
Crab walks
Finally, for an excellent cardiovascular and strength movement, try crab walks. This exercise is most commonly performed by young children in their PE classes, but it offers so many potential benefits to you that it deserves a place in your workout too.
Not only will it challenge your balance and agility, but you'll also really work the hamstrings, glutes, abs, triceps, and shoulder muscles while doing it.
How to do this exercise:
Crab walks are done by first sitting on the ground, hands planted just behind your back and legs bent, feet on the floor. Next, raise the hips up slightly so that only your hands and feet are now in contact with the ground. The higher you can raise your hips at this point, the more abdominal benefits you're going to see.
Once you're in this position, you then want to “walk” across the room as fast as you can. If you'd like, try creating an obstacle course to move through, as the extra turning will further work the upper body muscles.
Crab walks are done by first sitting on the ground, hands planted just behind your back and legs bent, feet on the floor. Next, raise the hips up slightly so that only your hands and feet are now in contact with the ground. The higher you can raise your hips at this point, the more abdominal benefits you're going to see.
Once you're in this position, you then want to “walk” across the room as fast as you can. If you'd like, try creating an obstacle course to move through, as the extra turning will further work the upper body muscles.
Try to crab walk for a minute straight then rest and go at it again. Once you're really comfortable with the movement, if you want to challenge yourself further, try wearing a weight vest or belt while you do it to add extra resistance.
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