In all my training programs, I select 2-3 exercises which we track:
- Upper body pushing exercise: Push Up, Diamond Push Up or Barbell Shoulder Press.
- Upper body pulling exercise: Negative Pull Up, Pull Up, Wide Grip Pull Up or Weighted Pull Ups.
- Lower body exercise: Leg Press.
For beginners (phase 1 clients who need to master bodyweight exercises and lose fat), we track just push ups/diamond push ups and negative pull ups/pull ups depending on your fitness level.
I don’t track a lower body exercise for beginners because the lower body exercise of choice is the bodyweight squat, and it’s mostly done for conditioning and to improve your mobility in the lower body and thereby prepare your joints for the leg press.
For intermediate and advanced trainees (phase 2 clients who need to add muscle mass in the right places), we track the barbell shoulder press, wide grip pull up/weighted pull up and leg press.
The reason for this is that intermediate and advanced trainees have progressed beyond just doing diamond push ups and pull ups with bodyweight, so more resistance is needed to keep adding muscle mass.
Why 2-3 exercises?
I chose to track a minimal amount of exercises to keep you focused on what’s important, and because these exercises train almost your entire body.
The upper body pushing exercises train your front shoulders, chest and triceps.
The upper body pulling exercises train your back shoulders, back and biceps.
The lower body exercise trains your legs.
When your numbers improve on these exercises, we know that you’re getting stronger and when you’re getting stronger while following the high testosterone diet, you’re most likely also adding solid muscle mass to your frame.
I don’t like certain exercises or can’t perform them?
If there are any exercises which you don’t know how to perform, simply record a video of you doing the exercise and send it to [email protected] and I will correct your technique.
If any of the exercises cause you any kind of joint discomfort or pain, email me and I will find a new exercise for you.
You should NEVER do an exercise at the expense of your long-term joint health.