The first reason we fail to get back to basics is because the basics seem so basic. We are always looking for some exotic, theory or program. The best is the simple, easy approach to training.

The second reason we fail to get back to basics is because the basics are so darn hard! Most people go to the path of least resistance, rather than plugging away at the result producing programs.

Choose Compound vs. Isolation Movements

First and foremost, "back to basics" means using compound, multi-joint exercises over isolation movements. Compound movements are those that involve the largest muscles groups as well as smaller, stablizing muscles. Because they utilize a greater muscle mass, they allow you to lift the heaviest weights possible.

There is a direct correlation between the amount of weight lifted in an exercise and the size of the muscle. Therefore, it is logical that compound exercises like squats have greater potential for building strength and mass than isolation movements like leg extension, because squats allow the utilization of much heavier poundages, resulting in much greater growth.

The Best Mass/Strength Building Exercises

Here is a list of the best basic mass/strength building exercises for each body part:

• Quads - Squats, Front Squats, and Leg Presses.
• Hamstrings - Stiff-legged Deadlifts, Lying Leg Curl.
• Back - Pull ups, Bent Over Row, One Arm Dumbbell Row.
• Chest - Barbell Bench Press, Dumbbell Bench Press, Weighted Wide Grip Dips.
• Deltoids - Press behind Neck, Dumbbell Press, Military Press, Shrugs.
• Triceps - Lying Tricep Extension, Close Grip Bench Press, Pushdowns, Seated Tricep Extensions.
• Biceps - Standing Barbell Curl, Seated Alternating Dumbbell Curl, Preacher Curl.
• Calves - Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise.

If You Don't Squat, You Ain't Squat

Why? Because barbell squats are positively the single most result producing exercise you can do. I am not suggesting that you ignore the advice of your doctor if you have an injury, but if you are physically capable of squatting and you are not doing them, you are compromising your STRENGTH, SPEED, and POWER potential. Leg presses are okay, but they just are not the same!

Do Yourself a Favor

Stop wasting your time searching for an easy way to train...it just doesn't exist. Work hard, be intense, do the basics lifts, and get plenty of rest and recuperation and you will reach your physical potential faster than you thought possible!