WARNING: I spent over a decade testing the exercises (listed below) on hundreds of prisoners to see which ones increased muscle size and strength without “serious threat” of injuries or a complete waste of time!
If you have NOT spent any time seriously testing each of these exercises on at least a hundred people or more to see if they really do produce results, please DO NOT waste your time to email me, to argue and tell me that they do work.
I don’t have time to respond to dumb asses that make claims without extensive field testing. GO SHOOT SOME MORE STEROIDS IN YOUR ASS & SCREW OFF!!! Anyways…
It does NOT matter if you are training to be healthy, to look more physically attractive, or to increase your athletic performance, there are “basically” only 13 muscle groups you really have to focus on that will produce the most noticeable gains in your body.
Below is a list of these 13 muscle groups including the BEST and WORST exercises I have for each muscle group that has been thoroughly “field tested” and proven to give you the best muscle and strength gains:
1. Best Quad (Thighs) Exercises
— Leg Press (Video)
— Barbell Squats (Video)
— Worst Quad Exercises
— Hack Squats (Video)
— Smith Machine Squats (Video)
— Sissy Squats (Video)Dumbbell Lunges (Video)
— Dumbbell Lunges (Video)
— Barbell Lunges (Video)
— Body Squats (Video)
— Leg Extensions (Video)
— BoSu Squats (Video)
2. Best Butt/Hamstrings Exercises
— Stiff-Legged Deadlifts (Video)
— Lying Hamstring Curls (Video)
— Sumo Deadlifts (Video)
— Worst Butt & Hamstring Exercises
— BoSu Squats (Video)
— Dumbbell Lunges (Video)
— Walking Dumbbell Lunges (Video)
— Barbell Lunges (Video)
3. Best Back (Thickness) Exercises
— Sumo Deadlifts (Video)
— Wide Grip Cable Pulldowns (Video)
— Wide Grip Seated Cable Rows (Video)
— Wide Grip Pull Ups Or Chin Ups(Video)
— One Arm Wide Grip Dumbbell Rows (Video)
— Worst Back (Thickness) Exercises
— Close Grip Bent Over Barbell Rows (Video)
— Bent Over Dumbbell Rows (Video)
— Cable Lat (Back) Pushdowns (Video)
— Extra Wide Grip Pull Ups (Video)
4. Best Back (Width) Exercises
— Close Grip Cable Pull Downs (Video)
— Close Grip Seated Cable Rows (Video)
— Close Grip Pull Ups (Video)
— One Arm Dumbbell Close Grip Rows (Video)
— Worst Back (Width) Exercises
— Extra Wide Grip Cable Pulldowns (Video)
— Cable Lat (Back) Pushdowns (Video)
— Extra Wide Grip Pull Ups Or Chin Ups (Video)
— Wide Grip Bent Over Barbell Rows (Video)
5. Best Chest Exercises
— Barbell Flat Bench (Chest) Press (Video)
— Barbell Decline Bench Press (Video)
— Dumbbell Flat Bench (Chest) Presses (Video)
— Dumbbell Decline Bench (Chest) Presses (Video)
— Worst Chest Exercises
— Cable Crossovers (Video)
— Dumbbell Flyes (Video)
— Seated Pec Deck Machine (Video)
— Barbell Incline Bench Presses (Video)
— Incline Dumbbell Flyes (Video)
6. Best Trap Exercises
— Barbell Shrugs (Video)
— Dumbbell Shrugs (Video)
— Worst Trap Exercises
— Barbell Upright Rows (Video)
— Dumbbell Upright Rows (Video)
7. Best Shoulder Exercises
— Seated Barbell Shoulder (Military) Press (Video)
— Seated Dumbbell Shoulder Press (Video)
— Worst Shoulder Exercises
— Dumbbell Front Deltoid Raises (Video)
— Dumbbell Lateral Deltoid Raises (Video)
— Dumbbell Rear Deltoid Raises (Video)
— Barbell Front (Anterior ) Deltoid Raises (Video)
— Standing Barbell Shoulder Press (Video)
— Standing Dumbbell Shoulder Press (Video)
— Arnold Seated Dumbbell Shoulder Presses (Video)
8. Best Tricep Exercises
— Barbell Overhead Tricep Extensions (Video)
— Barbell Lying Tricep Extensions (Video)
— Close Grip Bench (Video)
— Worst Tricep Exercises
— Dumbbell Tricep Kickbacks (Video)
— Cable Tricep Kickbacks (Video)
— Cable Tricep Pushdowns (Video)
9. Best Bicep Exercises
— Barbell Bicep Curls (Video)
— Barbell Preacher Curls (Video)
— Standing Alternating Dumbbell Bicep Curls (Video)
— One Arm Dumbbell Concentration Curls (Video)
— One Arm Dumbbell Preacher Curls (Video)
— Worst Bicep Exercises
— Standing Overhead Cable Bicep Curls (Video)
10. Best Outside Forearm Exercises
— Dumbbell Forearm Extensions – Palm Down (Video)
— Barbell Forearm Extensions – Palm Down (Video)
— Dumbbell Forearm Hammer Curls (Video)
— Best Inside Forearm Exercises
— Dumbbell Forearm Curls – Palm Up (Video)
— Barbell Forearm Curls – Palm Up (Video)
11. Best Calf Exercises
— Seated Calf Press – Bent Knee (Video)
— Straight Leg Calf Presses – Straight Knee (Video)
— Worst Calf Exercises
— Donkey Calf Raises (Video)
12. Best Neck Exercises
— Neck Extensions For The Side Of Your Neck (Video)
— Neck Extensions For The Back Of Your Neck (Video)
— Neck Curls (Video)
13. Best Ab Exercises
— Abdominal Crunches (Video)
— Abdominal Situps (Video)
— Lying Leg Lifts For Abs (Video)
— Lying Leg Thrusts For Abs (Video)
— Hanging Leg Raises For Abs (Video)
— Dumbbell Torso Bends For Obliques (Video)
— Seated Russian Twists (Video)
— Worst Ab Exercises
— Ab Roller Wheel (Video)
— Ab Roller (Video)