People ask strength coaches and trainers all the time about what exercises they should be incorporating into their training routines.  I am asked this on a daily basis. More often than not they don’t like what I tell them.  They often respond “those exercises are too hard, I don’t like them.”  You know what I say to that type of response?  “Stop being such a candy ass and put in some real work!”  These exercises are hard for a reason.  They pack on slabs of muscle and burn a hell of a lot of calories.  There is a reason all the jacked dudes at the gym are never on the leg extension of shoulder press machine!

1. The Deadlift

This is my favorite exercise of all time.  There is nothing like ripping a loaded barbell off the floor and standing up with it.  Instead of asking what muscles does this movement work, ask what muscles don’t you work.  You’ll feel this exercise from head to toe.  Your upper and lower back and hamstrings will grow like never before.  When people see the massive traps and back you’ve built using this move, they won’t want to meet you in a dark alley!

2.  The Clean and Press

If you don’t want to look like you have bowling balls for shoulders then DO NOT add this move into your training.  I prefer to do them from the hang position.  I think it adds a little more to the movement because of the position from which you are pulling.  You’ll develop tons of pressing strength and huge traps.  You’ll also strengthen your grip and hamstrings.

3.  The Squat

The say the squat is KING!  Although, the deadlift is my favorite, I tend to agree with them.  I just happen to be better at the first two on this list!  Nothing taxes your body like the squat.  To perform and develop great squatting technique your whole body has to be strong.  Your shoulders, upper and lower back, and abs must be strong enough to stabilize the weight once you take it off the rack.  You will no doubt pack on tons of muscle on your lower body. If you want your whole body to grow, you’ll squat at least once per week.  Oh, and if you don’t believe me when I say this is the most taxing movement on your body, do a 20 rep set of squats and get back to me.

4. The Dip

You’ll feel like your chest, shoulders, and triceps are going to explode at the end of every set of dips.  It’s a simple yet effective upper body exercise.  To add a degree of difficulty strap on some weight or try doing dips on a set of rings or my favorite dip tool, blast traps.

5.  The Pullup

There is no truer test of upper body strength than the pullup.  Your upper back and biceps will thank your for doing 3-5 sets of max reps.  Throw on a weight belt or some chains to get a little bit more out of the movement.

These 5 exercises will help you pack on the most fat burning lean muscle.  Let’s not stop at five exercises though folks.  Post a comment and add your favorite moves to this list. Oh and ladies, this isn’t just a list for the guys.  Don’t worry you won’t get huge!  If you want a  lean sexy body you’ll do these too!