What's going on, guys? Welcome back to Jeremy Scott Fitness Podcast and Radio Show. I want to share a quick, you know, kind of top five, six, seven exercises to build muscle and to look and feel the way you want to feel. This is a question I get all the time. Hey, Jeremy, what exercises should I include in my program? Most definitely if I want to build muscle and be, be you know quote unquote tone or ripped or whatever the acronym is they want to be we used to stick with just five but I'm going to mix and match a few of these for you guys depending on you know what your goal is and what you want to do and I get it everybody wants to be ripped who doesn't everybody wants to look good and these are probably the most efficient movements to. And again, there's going to be variations of these for you guys. But I think all of you are probably including these in your program. But if you're not, I would most definitely throw them in because bang for your buck, they're going to go a long way. And I'll say this. Whether it's building muscle or getting ripped, it it's hard to do it takes a balance of quality

food and proper rest smart recovery and mastering the key movement so if you're willing to eat

and rest and train for the sole purpose of that these movements are going to go a long way with

you guys and if we're talking rep ranges uh anywhere from that strength the hypertrophy range if you're

talking five to ten or six to twelve you guys will find some magic probably around the ten rep range, if you're talking 5 to 10 or 6 to 12, you guys will find some

magic probably around the 10 rep range. And if people say, well, when should I, you know, up the load? Just a general rule of thumb. And again, this is generally speaking, you guys. Don't blast me and say, well, I heard this. Like a general rule of thumb is if you can do something for 10 reps and it's challenging, that's a cool place to live. If you can do 11, 12, 13 reps easily, it's probably too light.

You probably need to up the load. Now, every movement pattern is going to be a little bit different, but that's just kind of a general little thumb. So if you're doing something, you can do it 27 times. It's probably too light for you. You've got to pick up something a little bit heavier. So, without further ado, my top movements for you guys to include in your programming always and most definitely, squat. You have to squat. And I'm not married to the back squat if you're a taller person or just if your biom mechanics in general are different. I don't think back squatting is ideal for everybody. But I do think some form of squatting is great. So whether it's back squat, front squat.

If you like to sumo squat, split squats, I think are amazing for people. I think they're even better for most of you than back squat. Those are all great. Hacks squat, safety bar squat. I can go on and on, but again, you have to be squatting you guys at least twice per week. I think that's a minimum. I think if nothing else, body weight squat every day for sure. But throwing in squats at least twice per week and some kind of protocol is going to do your body an enormous amount of good. Number two, deadlifting. I think you guys have to deadlift at least once or twice per week for sure. And again, this can be a million variations, whether it's like your traditional, like, you know, Romanian deadlift, whether this is sumo deadlift, you know, or more straight leg variation. If it's, you know, trap bar deadlifts, dumbbell deadlifts. I'm down for all kinds of variations. Landmine deadlifts are amazing. But again, they have to be in your program as well. Again, we're talking about bang for your bucks. The biggest muscle groups, hamstrings, glutes, your entire backside, lighting up that posterior chain is going to put on a ton of muscle to your body and just make you stronger in a more efficient individual.

Number three, pressing movements, both horizontal and vertical.

So we're talking bench press and overhead press.

Again, I'm not married to barbell bench press. I love dumbbell work. I think it's amazing. I love floor presses. Any horizontal pressing movement where you guys are under load, I think it's going to do

your body each minute's good. And then I love overhead pressing. There really isn't much stuff

better than pressing weight overhead.

When you're standing tall up top, your core is engaged, your abs are lit, they're on fire, and you're pressing weight.

It does a lot.

So again, overhead pressing and horizontal pressing for you guys goes a long way in your training.

On top of that, other things I like to throw in, loaded carries, this includes

farmers walks. This also includes rack walks, like from the rack position. Overhead carries are

amazing, just like overhead pressing is. You know, you mess with the loads, single arm overhead

carries, single arm farmer's walks, all these are great movements to throw in. And if I add in a couple accessory ones on top of that that are going to give you guys a ton of bang for your buck, obviously when we talk about pressing push-ups are a must. Pull-ups are a game-changer. If you guys can't do pull-ups, honestly, band-assisted, machine-assisted, or TRX can go a long way until you can actually do real pull-ups yourself. Pushing a sled, and again, doesn't got to be going crazy with it, but getting behind a sled and just pushing it down the track or the turf will light you guys up in more ways than one, both aerobically and anaerobically. I think those are great. If you get out in sprint, sprinting is a game changer. If you guys can't sprint, I think the sled is the way to go, or if you can hop on the assault bike and just melt your face off. But on top of that, just lunging, which kind of falls into, you know, kind of the squatting pattern in arena. Those are all the big ones I would focus most of my time. I know that. Obviously, there's a thousand exercises that we could throw in you guys in between here but those are the biggest ones bang for your buck that I would

include your programming at least twice per week every week so we'll go squatting

deadlifting pressing both horizontal verticals so think bench press overhead press

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