If you are also the one among the people who are spending a lot of time grinding in the gym and still not seeing the results and are struggling a lot to build the muscles and gain strength ,then probably its the time to reconsider about some old school methods which are equally effective but requires a lot lesser time then Today’s modern exercises and their variations.

Cutting a training routine back to its bare essentials, adding only compound multi-joint movements and then from there adding only that which is absolutely necessary, is the way I would approach the design of any so-called minimalist routine.

ONLY 4 EXERCISES YOU ARE GOING TO NEED TO BUILD MUSCLES SO ARE CALLED FAB 4 IN FITNESS INDUSTRY.

Let THE GAIN BEGINS 💪

The most important thing here obviously is choosing not only the right movements for you, but the ones which give you the best bang-for-your-buck as well.

After several years of workout with a lot of trials and errors in my own workout routine, and lots of research into the movements themselves, I’ve become convinced that if all you did was the four following exercises (with the right loading parameters, volume and frequency) and nothing else, you could become a beast and can gain strength as well.

DEADLIFT

The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground.
Deadlifts help to improve your grip strength which is essential for lifting as well as exercises such as pull ups. They don’t need much equipment – for deadlifts, you simply need a barbell, some bumper plates and a pair of bar collars.

The deadlift is a classic compound exercise that works the biggest muscle groups in your body.

The 4 key benefits of doing deadlifts for weight loss are they:


Work several muscle groups promoting high-level fat loss

Increase primary anabolic hormones that stimulate fat loss and muscle growth

Burn more calories compared to running

Increase cardio endurance if programmed properly

SQUAT

You know that the squat is one of the best exercises there is for building lower body strength—and you’re probably already working them into your fitness routine pretty regularly. Good for you. Outside of building muscle, squats can amp up human growth hormone production, improve your flexibility, and reduce your risk for injury in your other athletic activities. Move over leg press; move over leg extensions, want massive thighs? You got to squat! I’m not dissing the other leg exercises; they have their place in every workout. But fact: Too many bodybuilders find excuses NOT to squat instead of giving it a try. Maybe you’ve heard of top pros that have great leg development that swear by the leg press, hack squat etc.

But how many of us have the freaky genetics of a Dorian Yates or Kevin Levrone to afford NOT to squat? Whether you’re trying to shed fat or build muscle, no other exercise works better at stressing the quads, hams and glutes in one single movement. The bottom line is, squatting produces results.

BENCH PRESS

The bench press is a compound exercise that involves the pectoralis major of the chest, the anterior deltoids of the shoulder, and the triceps brachii of the upper arm. It builds strength as well as encourages the growth of these muscles. You can do this exercise with a barbell or dumbbells.

Safety and Precautions

If you have any injury to your shoulders, you should avoid the bench press. If you feel any shoulder pain during the bench press, replace the weights and end the exercise.

OVERHEAD PRESS

You may know it as the shoulder press, strict press, military press, or standing press. Whatever you call it, the benefits remain the same: more upper-body strength, specific carryover to various strength sports, and bigger shoulders. overhead press is simply a movement in which resistance is pushed above the head. You can do this in a variety of ways, like by using:

both hands simultaneously
one hand at a time
a single barbell held by both hands
one free weight in each hand

A Routine With Four Exercises and cardio for better results may be executed as follow…

DAY 1 -SQUAT AND BENCH PRESS. DAY 2 -DEADLIFT AND OVERHEAD PRESS
DAY 3 -REST
DAY 4 -SQUAT AND BENCH PRESS. DAY 5 -DEADLIFT AND OVERHEAD PRESS
DAY 6 -REST
DAY 7 -CARDIO SESSION

NOTE – Since we are purposely using a low number of movements per session, I would argue that it will need a bit more volume .

For Strength:
4 warm-up sets at 35-50% of 1RM.
4 sets of 5 reps at 70-85% of 1RM. 3 setS of 3reps at 90-95% of 1RM
5 sets of 10-15 reps at 50-55% of 1RM.

For Hypertrophy
3 warm-up sets at 30-50% of 1RM
5 sets of 10 reps at 65-75% of 1RM
10 sets of 8 reps at 50-55% of 1RM.

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ASHUTOSH PRATAP
ashutosh2822000@gmail.com
📞+919026614348