Jason Ferruggias 5 Weight Training Strategies for Beginners

Acknowledging this and being prepared to dedicate time and effort towards muscle development is important. To help with this, here are my top five strength exercises.
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Top 5 Strength Exercises by Jason Ferruggia to Help You Build Muscle

If you’re wondering how to develop muscle at the quickest rate possible, you’re not alone. However, achieving the rapid muscle growth seen in professional athletes and bodybuilders is not feasible for most individuals with average genetics. Acknowledging this and being prepared to dedicate time and effort towards muscle development is important. To help with this, here are my top five strength exercises.

Exercise #1 for Building Strength: Barbell Clean and Press

One of the exercises recommended is the barbell hang-clean and push-press. Hold a barbell with a shoulder-width grip and bend over to do this. Begin with the barbell at knee level and maintain proper posture by keeping your head aligned with your spine, chest lifted, and back arched.

Begin this barbell exercise by first thrusting your hips forward and lifting your shoulders. Then, pull the barbell towards your upper chest and hold it in that position by slightly bending your knees.

Utilize strong force to rise up completely from the squat’s slightly lowered position where you caught the barbell. Utilizing the momentum your leg muscles generate, push the barbell up in a straight line until it reaches lockout above your head.

One can perform this barbell workout using an Olympic bar (ensure you have a high-quality one to avoid discomfort in your elbows), a bar with an angled or neutral grip, or a strongman log (my preferred option).

An alternative way to perform this workout is by using dumbbells. This provides a more fluid movement as your arms are not restricted to a set range of motion like they are with a barbell. The exercise can be completed using two dumbbells simultaneously or focusing on one arm at a time.

By incorporating this barbell movement into your workout routine, you can not only increase the size of your deltoids but also add mass to your traps and upper back. In addition, this exercise will also help improve your explosive power.

Second Strength Exercise: Inclined Bench Press

In my opinion, the most effective way to develop the chest is by performing a low-incline bench press with the bench set at a maximum of 30 degrees. This decreases the risk of injury and targets the pectoral muscles more efficiently, particularly the upper portion, which is often underdeveloped. In most situations, I suggest using a 15–30 degree angle instead of flat bench presses. Dorian Yates, a six-time Mr. Olympia winner, incorporated this exercise as a key component in his chest training routine, and it is difficult to dispute the impressive results he achieved.

For better results, try using a grip that is slightly more narrow, approximately the width of your shoulders, or just slightly wider. If you have the option, using a neutral or angled grip bar can help reduce strain on your shoulders while performing the exercise.

In order to minimize strain on the joints and connective tissue, it is advised to stop the bar 2-3 inches above the chest while maintaining tension on the pectoral muscles.

This recommendation would not be relevant to an individual seeking to assess their strength in a competition. In that situation, a complete range of motion would be necessary.

When the primary objective is to gain muscle, it is recommended to perform barbell pressing for 5-8 repetitions.

Exercise #3 for Strength Training: Barbell Back Squat

Squatting is essential for developing lower-body strength. During the initial years of training, it is important to focus on squatting repeatedly, with a recommended target of being able to squat twice your body weight. This refers to performing proper, complete front squats (as explained in this article on front squats) that go at least parallel to the ground.

The back squat is an effective workout, but many individuals struggle with proper execution. In cases where an athlete may have a flawless back squat, it may be wiser to opt for a safety bar squat or a front squat using a harness.

I highly advise 99% of individuals to invest in a reliable set of high-quality squat shoes. These can greatly improve your form and ensure your safety. While men tend to see more benefits from these shoes, even those with a slight tuck can instantly eliminate it with the help of a good pair.

Exercise #4: Chin Up with Neutral Grip Strength

The chin-up exercise using a straight bar with palms facing towards the body can cause excessive strain on the wrists, elbows, and shoulders and should be avoided in your workout routine. Even if you have not encountered it yet, there is a high possibility that consistently doing supinated (palms facing towards you) straight bar chin-ups may lead to discomfort in the future, particularly in the elbow area.

For a safer alternative, you may opt for pull-ups on a straight bar with your palms facing away from you. However, if you want to be extra cautious or have any shoulder issues, you can avoid them altogether. Instead, you can try neutral grip chin/pull-ups with your palms facing each other. Additionally, you have the option to vary the grip width, giving you multiple variations to experiment with.

Deadlift: Strength Exercise #5

For those who are unfamiliar with deadlifts or are unsure about their form, it is recommended to begin with high-handle trap bar deadlifts. It is advised to continue practicing these for a minimum of six months and to not exceed five repetitions.

Many individuals may not possess the necessary mobility or flexibility to perform movements lower than this. If this applies to you, there is no need to be concerned. You can still reap the advantages of deadlifting without taking on the potential risks. As you progress, you could potentially transition to low-handle trap bar deadlifts and eventually use a straight bar if desired.

For athletes who wish to perform deadlifts, it is recommended to focus on high-hand trap bar deadlifts and limit the number of repetitions while also dropping the bar quickly. This advice is also suggested by Jason Ferruggia in his article “Drop the Deadlift.”.