I have been training consistently for 20 years. When I first wrote that statement it suddenly dawned on me how much trial and error I have gone through to find exercises which I enjoy and more importantly, provide huge benefits when discussing muscle growth. The beauty of this knowledge and experience is that I can share it. 

This has been a fun article to write with considerable thought. A few disclaimers. There are no actual ‘best exercises.’ Different people will find they get results from various exercises and repetition ranges which is normal. I have chosen the below exercises from my own personal experiences, experiences of others and from what the literature also supports. 

When only picking 10 exercises to perform, it’s wise to use compound movements. Compound movements require movement involving multiple joints i.e. Squats. This will recruit more than one large group of muscles (quadriceps, hamstrings, gluteals etc). Whereas isolation movements normally only recruit one muscle group i.e bicep curl (predominantly recruit just the two bicep muscles). Therefore for muscle growth, compounds should take priority. You can lift significantly more load and thus stimulate growth. 

I will list the 10 exercises below and I’ll take time to explain each one. I have gone for a 4-6 split. 4 lower body exercises and 6 upper body exercises.

1. Squat - Perhaps the king of lower body movements. As I've briefly mentioned, it requires recruitment of so many large muscle groups. It’s a fundamental movement pattern which is easy to load once technique is mastered. Coincidentally, when my legs have been at their largest it’s also been when I’ve been squatting the most weight. 

2. Bulgarian Split Squat (Rear foot elevated split squat) - My personal favourite. Any experienced trainer will tell you there is a love-hate relationship with these. It’s important to include some single leg movements to ensure balance across the lower body. This exercise is great to manipulate recruitment of the glutes, quads and hamstrings by varying your front foot position. An absolute banker for any programme, whoever you are. 10 repetitions each leg on a challenging weight will leave the most experienced trainers soul searching! 

3. Barbell Hip Thrust - There may be some calls for Romanian deadlifts (RDL’s) but I’ll explain my rationale. Personally, considering injury prevention and for ease of performance, the Hip Thrust edges it for me. You may not get as effective eccentric loading as the RDL, but I feel you can really load this exercise heavy (important for growth) without compromising safety or technique thus, putting additional strain on your lower back which is often the case. I personally feel great recruitment of hamstrings, glutes and lower back when you really dial in on your technique and don’t lift with an ego!

4. Sled Push - I love this exercise. You don’t need to master technique, it’s easy to load, really low risk of injury and easy to perform. Great movement for strength and for higher volume work to push your lactic acid threshold! A very functional movement that doesn’t aggravate the knees, hips or lower back. (Leg extensions came very close to filling my 4th lower body selection!)

5. Dumbbell Bench Press - The reason I have selected this over a traditional barbell bench is because I can manipulate my wrist and elbow positioning to make it more shoulder joint friendly. I also like to make sure I press with my arms independent of one another unlike barbells and machines to ensure I’m working both arms, shoulders and chest equally without a dominant side doing more work. 

6. Dumbbell Shoulder Press - For exactly the same reasons as the Dumbbell Bench Press, I prefer this option over the barbell variation. The king of exercises when specifically working the shoulders. Good tricep stimulation also. 

7. Plated Press Up - Loading up a press up with weight is deceptively hard. You can narrow your hand and elbow width to work the triceps with greater emphasis. Holding the plank position for 30-45 seconds whilst completing 10-15 controlled repetitions also makes it a difficult plank, challenging the core. Another safer option for the shoulders without causing aggravation.

8. Chin / Pull ups - My personal favourite for a vertical pull option. Lat Pull Downs deserve an honourable mention, but to master the Pull ups requires great strength and there’s no hiding place. If you can perform double figure repetitions, you’re doing very well. Also, the chin up has significant bicep involvement! 

9. Single Arm Dumbbell Row - Needed to have a single arm pull variation here for the same reasons stated in exercises 5 and 6. Challenges the hip complex also. Form is often sacrificed for ego, so lower that weight, and lift perfectly for insane back recruitment! 

10. Prone Pull - Sadly an option that’s not available in most gyms. If most gyms were designed by Professional Sport Strength & Conditioning coaches we would see a lot more Prone Pull machines. Why? Yes you have the Bent Over Row or Pendlay Row but they both have their limitations. Both the Bent Over Row and Pendlay row require a good level of lower back and hamstring strength. These can often be the limiting factors to lifting more weight or repetitions. Prone row allows you to row in the horizontal plane without having to worry about lower back loading. Focus on the back and pull away. 

You will find many of these exercises in our Programmes. They are all extremely effective, mitigate the risk of injury compared to other similar movements and challenge all the big muscle groups that you want to develop to have a resilient, programming aesthetic and strong body. 

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