{"id":13362,"date":"2019-07-08T17:00:38","date_gmt":"2019-07-08T21:00:38","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=13362"},"modified":"2019-07-15T10:24:15","modified_gmt":"2019-07-15T14:24:15","slug":"best-exercises-to-get-jacked","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/best-exercises-to-get-jacked\/","title":{"rendered":"Week 2: The Top 5 Exercises For Getting Jacked"},"content":{"rendered":"<p>So, you want to get jacked? I get it\u2014who doesn\u2019t want to be big and ripped? But before we even talk about the moves that can help get you there, keep in mind that building muscle takes more than solid workouts.<\/p>\n<p>Getting jacked requires a balance of quality nutrition, proper rest, smart recovery, and the mastery of a few key movements.<\/p>\n<p>If you are willing to eat, rest, and train for the sole purpose of getting huge, these five exercises will help you make it happen in the shortest amount of time possible.<\/p>\n<p>Check \u2018em out:<\/p>\n<h2><strong>1. The Back Squat <\/strong><\/h2>\n<p>Getting big requires spending a good amount of time under the bar. And I\u2019d list the <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/22\/improve-squat\/\" target=\"_blank\" rel=\"noopener noreferrer\">back squat<\/a> as one of my all-time top movements for building that muscle. As far as I\u2019m concerned, the back squat deserves a spot in every lower-body training session you do. It helps build up the entire lower body (your quads, hamstrings, glutes, and calves). Plus, squatting also requires a stable core. And because this big movement (like others on this list) triggers your body\u2019s release of muscle-building hormones like testosterone, it can even help you on your quest to build upper-body strength, too.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/22\/improve-squat\/\" target=\"_blank\" rel=\"noopener noreferrer\">3 Ways To Improve Your Squat<\/a><\/strong><\/p>\n<h2><strong>2. The Deadlift<\/strong><\/h2>\n<p>This is the only move that challenges the back squat for the number-one spot on this list.\u00a0 I love <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/25\/improve-your-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">deadlifts <\/a>because they build thick slabs of muscle on your posterior chain (the muscles along the back of your body). Plus, with so many variations, you have endless options for how to integrate deadlifts into your routine. I typically rotate between Romanian and straight-leg deadlifts, but you can also incorporate sumo, trap bar, or dumbbell versions into your sessions. As long as you\u2019re getting them in, do what works for your body!<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/25\/improve-your-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">3 Ways To Improve Your Deadlift<\/a><\/strong><\/p>\n<h2><strong>3. Barbell Bench Press<\/strong><\/h2>\n<p>If you want a thick chest and solid shoulder girdle, make sure you\u2019re hitting the bench during your training sessions. Bench pressing increases overall pushing strength, builds bigger pec major muscles and serratus anteriors, which are the focal points of a strong-looking upper body. Plus, benching also builds your triceps like crazy, which helps you fill out pretty much any T-shirt you put on. I personally love mixing in dumbbell flat bench presses as well as incline dumbbell and barbell presses into my routine\u2014you could even swap in a different variation each week.<\/p>\n<h2><strong>4. Loaded Carries or Farmer\u2019s Walks<\/strong><\/h2>\n<p>I have a love-hate relationship with farmer\u2019s walks. To really challenge yourself with these, you\u2019ll want to carry your full body weight\u2014and you\u2019ll light up just about every muscle in your body. Not to mention, this move will definitely challenge your mental toughness. (If you\u2019re 200 pounds, grab two 100-pound dumbbells and try walk for about a minute straight.)<\/p>\n<h2><strong>5. The Overhead Press<\/strong><\/h2>\n<p>Whether you\u2019re using dumbbells or a barbell, standing tall with your core engaged and pushing serious weight will rock you. If your goal is to build those boulder shoulders and an all-around stronger trunk (a.k.a. core), then overhead pressing is an absolute must.<\/p>\n<p>Okay, I know I said we\u2019d be talking about my top five movements, but I\u2019m going to throw in a bonus\u2014because why not?<\/p>\n<h2><strong>Bonus: Pullups <\/strong><\/h2>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/27\/pullup-variations\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pullups <\/a>not only build the all-important biceps (let\u2019s be honest, we all want solid arms like Arnold), but they\u2019re also huge for building your lats and strengthening your core overall. Sup, abs?<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/27\/pullup-variations\/\" target=\"_blank\" rel=\"noopener noreferrer\">8 Pullups To Challenge Your Upper Body<\/a><\/strong><\/p>\n<p>These moves are all killer\u2014hence why they\u2019re sprinkled throughout the workout plan you\u2019re following to build muscle on muscle. Take it from a guy who went from 165 pounds soaking wet to a solid 220 pounds\u2014good food, proper rest and recovery, and these moves all made the magic happen.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/pre-workout-formulas\/N-8f7\" target=\"_blank\" rel=\"noopener noreferrer\">Find a preworkout supp to power your training.<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>So, you want to get jacked? I get it\u2014who doesn\u2019t want to be big and ripped? But before we even talk about the moves that can help get you there, keep in mind that building muscle takes more than solid workouts. Getting jacked requires a balance of quality nutrition, proper rest, smart recovery, and the<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/best-exercises-to-get-jacked\/\">Read More <span class=\"screen-reader-text\">Week 2: The Top 5 Exercises For Getting Jacked<\/span><\/a><\/p>\n","protected":false},"author":134,"featured_media":13787,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[311],"tags":[],"class_list":["post-13362","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bulk-up"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Week 2: The Top 5 Exercises For Getting Jacked | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"So, you want to get jacked? 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