390: The 5 Best Exercises for Gains + Smith Machines, Slow Progress, Senior Fitness + More-

Top Exercises

Danny Matranga shares his top five exercises for building muscle, emphasizing their effectiveness and versatility. He highlights the Romanian Deadlift (RDL) for its ability to train the glutes and hamstrings in a lengthened position, which is crucial for muscle growth. The Bulgarian Split Squat is chosen for its ability to build unilateral strength, offering a deep stretch and significant hypertrophy in the glutes and quads 1.

The reason I love the Bulgarian split squat, we get big time bend in the hip, big time bend in the knee, great stretch.

--- Danny Matranga

Danny also includes the chest-supported row for upper back and arm strength, and the barbell bench press for chest, shoulder, and tricep development 2.

   

Exercise Variations

Danny discusses the importance of exercise variations to accommodate different training needs and preferences. He emphasizes the flexibility of chest presses, which can be performed with a barbell, dumbbells, or machines, allowing for a range of motion and strength development. The overhead press is recommended for delt development, but alternatives like the lat pulldown can be used for those unable to perform it safely 3.

You get a little bit of a unilateral effect out of that dumbbell press, and a converging arm machine plate loaded press is also badass.

--- Danny Matranga

Danny also suggests variations for the RDL and Bulgarian Split Squat, highlighting the need for adaptability in training programs to prevent injury and accommodate individual limitations 1.