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What are the only five exercises you need to look super jacked? You are about to find out.

Before we get into it, you should know that you shouldn’t rely on doing the same exercise repeatedly. Your body will get used to it, and the effects of the exercise won’t be as strong as they once were. When it comes to training, variety and consistency are the best things.

With that in mind, however, a few exercises can help you build a ton of muscle while burning calories that are better than others.

Coach Alain Gonzalez is an author, personal trainer, and YouTuber with over 800K subscribers. He recently talked about the five exercises you need to look super jacked.

The Only 5 Exercises You Need to Look Super Jacked

So, what are the five exercises you need to look super jacked? This is the list Gonzalez came up with.

Deadlift

The deadlift is a near-total body movement, although it focuses more on your lower body and back.

It improves hormone production, strength, cardiovascular health, posture, and self-confidence, and it also increases lifts in other exercises.

It is relatively safe to perform them, and anyone can do them, provided you don’t load the barbell with too many plates before you understand how to master the exercise technique.

9 Deadlift Variations to Shake Up Your Training

Incline Bench Press

Choose the barbell incline bench press over the dumbbell version to lift heavier weights.

This exercise will target your upper chest, making your pecs look more prominent and fuller, helping you get that jacked physique.

Pull-Ups

If you can’t get a pull-up, you want to master this exercise to look super jacked.

Although a bodyweight movement, the pull-up is incredibly demanding. It can be adapted to progressive overload by adding weight to your body (using a vest or a belt with a weight plate) or with different pull-up variations.

Standing Dumbbell Overhead Press

The overhead press is a powerful shoulder exercise that will improve how your upper body looks. It can be done with a pair of dumbbells or a barbell. 

Coach Alain Gonzalez chose the standing version instead of the seating version because it will engage your core, burn more calories, and help you trim body fat.

Dips

Finally, the dip is the last exercise you need to look super jacked at. Although this exercise can focus on your lower chest, in this instance, you should do it to target your triceps, which make up a significant muscle portion of your arms, thus making you look bigger and stronger.

And that is the complete list of the only five exercises you need to look super jacked.

See the video below for Gonzalez’s full explanation of each of the movements and why they are the only exercises you need to look super jacked, in his opinion.

How Many Sets and Reps Should You Do for Each Body Part to Maximize Muscle Growth?

Some scientific studies have tried to determine the optimal total volume per body part per week. This means you can divide the volume by two or three workouts; it depends on how often you hit the gym weekly and do training sessions.

While there isn’t a single number that fits all sizes, anything between 9 and 18 sets per week per body part will give you some development.

Of course, there will be people on either end of the spectrum where doing only nine chest exercises will be great for muscle hypertrophy, while others might need 18 sets to get a good pump and get stronger.

You could do this amount of sets and reps in a single workout, but studies show that you should train your muscles at least twice a week for better results and to maintain them.

How Often Should You Workout?

How often you should work out depends on several factors, including your fitness goals, current fitness level, and the type of workouts you’re doing. The American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with at least two days of strength training exercises per week.

Achieve a Toned Midsection in Under a Month

Discover the secrets to sculpting a flat stomach in less than 30 days with these invaluable tips from Jeff, the expert behind Athlean X.

How to Achieve a Flat Stomach in Less Than 30 Days

Are you longing for a flat stomach but unsure where to start your journey? Look no further. This comprehensive workout regimen, spanning just 22 days, is meticulously designed to target deep abdominal muscles and foster a stronger core. Whether you aim to shed excess fat or already boast a lean physique, this program will propel you toward a flatter, more defined midsection.

Why 22 Days Matter

The research underscores the significance of consistency in habit formation, pinpointing the 22-day mark as pivotal. By committing to this home-based abdominal workout for a mere three weeks, you're priming your body for change and instilling lifelong fitness habits that can endure beyond the program's duration.

A Plan for Everyone

Even if you currently carry a higher body fat percentage, investing your time in this regimen holds immense value. While achieving a chiseled six-pack within the 22-day timeframe may be ambitious, the habits cultivated during this period can be transformative. Remember, it's the sustainable lifestyle changes that truly make a difference.

Nutrition: A Cornerstone of Success

While dedicating yourself to this workout plan, pay attention to the crucial role of nutrition. As the saying goes, you can't out-train a poor diet. To reveal your abs and attain a flat stomach, prioritizing healthy eating habits is paramount. Strike a balance between nutritious choices and occasional indulgences to optimize your results.

Discover the Power of Core Activation

The beauty of this program lies in its focus on activating the often-neglected muscles of the transverse abdominis and pelvic floor. Strengthening these core muscles tightens your waistline and enhances overall stability, even at rest.

A Step-by-Step Guide to Success

Divided into three phases spanning seven days each, this 22-day plan gradually builds core strength and control. Let's explore each phase in detail:

Phase 1: Foundational Static Holds (Days 1-7)

During the initial week, emphasis is placed on mastering static holds to engage and activate deep core muscles effectively. Perform the following exercises mindfully, focusing on precise muscle activation:

Static Supine TA Hold

Static Hollow TA Hold

Static V-Sit TA Hold

Static Plank TA Hold

Static Elevated Plank TA Hold

Static Kneeling TA Hold

Static Standing TA Hold

Phase 2: Dynamic Movement (Days 8-14)

In the second week, dynamic movements are introduced to further enhance core strength and stability. These exercises add a new dimension of challenge to your core muscles:

Supine Flutters

Hollow Rocks

V-Sit Drifts

Plank Step Outs

Knee Drives

Kneeling Walkouts

Standing Walkouts

Phase 3: Refinement (Days 15-22)

As you enter the final stretch of the program, the focus shifts to refining your technique and maximizing core engagement. Decrease the number of static holds while increasing the intensity and duration of dynamic movements:

Static exercises: 10 reps x 20 seconds

Dynamic exercises: 5 reps x 20 seconds

If you haven’t done the reverse crunch but want to work towards six-pack abs, perhaps that is the missing ingredient. Learn all you need to know about the reverse crunch below.

The reverse crunch is an effective exercise that targets your abs, but most people fail to do it. Don’t be like most people.

How To Do the Reverse Crunch

As with most ab exercises, you only need to lie on the floor or floor mat to perform the reverse crunch.

Lie on the floor mat facing up with your knees bent at a 90-degree angle. Your feet should be flat on the floor, and your arms should be straight near the side of your body.

This is the initial position.

Brace your core and lift your feet off the ground by curling your hips and moving your knees toward your chest.

Slightly continue lifting your legs until your lower back is off the mat, but your mid-back is still in contact with the floor.

Keep your head straight and aligned with your spine at all times. Arms and hands should be parallel and next to your body.

Slowly lower your feet back to their initial position.

That is one rep.

You can make the exercise more challenging by always keeping your feet off the ground. This will keep your abs under tension for the entire exercise duration. Keeping your legs straight while descending adds another difficulty to this exercise; aim to lift your legs instead of bringing your knees toward your chest.

Muscles Targeted

This exercise targets only your abs.

The rectus abdominis is also known as the six-pack muscle. The reverse crunch will target what is commonly referred to as the upper and lower abs.

Mistakes to Avoid

Using momentum is a common mistake people tend to make with this exercise. As is familiar with other ab exercises, you need to avoid using the momentum of your body to help you lift your legs. If you cannot perform the exercise, do regular crunches, an easier reverse crunch variation.

A sign that your abs are not strong enough is if you are arching your back. This is common when you are lowering your legs to the initial position, and it can leave you open to injuries.

If you choose to do the advanced version of the reverse crunch without touching your feet on the floor and with straight-up legs, check out the video below by Jeff Cavaliere to see more mistakes you should avoid and how to fix them.

Benefits

The most significant benefit of this exercise is that it targets your rectus abdominis, your six-pack abs muscles, as the primary function of this muscle is to flex your trunk and spine. However, only exercise will not give you six-pack abs, as what you are eating is more important than any workout.

How to Shed Fat and Completely Transform Your Body

Compared to other ab exercises, such as the regular crunch, the reverse version takes the strain off your neck. Some people use their hands to elevate their torso when doing regular crunches, which puts a lot of pressure on the neck. By lifting your legs toward your body, you are more likely to use your abs than any other muscle to do the movement.

The same can be said about your back muscles. Bending your spine during traditional crunches can be detrimental, according to this study, and the reverse crunch can be adjusted to flex your spine less than the traditional crunch.

For its easy setup, this exercise can be performed nearly anywhere.

Cons of the Reverse Crunch

Now that you know the benefits, you should also consider the negative side of this exercise.

Unfortunately, this is not the most complete ab exercise you could perform. The reverse crunch will barely target your obliques, the side of your abs, which is the muscle responsible for twisting your torso.

Read More: Science-Backed Oblique Exercises to Build the Most Solid Trunk

How many reps and sets?

Reverse crunches should be added to your regular training routine. As you discovered, it is not the answer to having six-pack abs, but it will help you get closer to your goals.

As part of your core training, you should aim to do three sets of 12–20 repetitions of the reverse crunch.

Squats: Try this fun challenge.

Please scroll down to the video to find out how it goes.

What are the benefits of strong legs?

Solid legs provide several benefits for your overall health and fitness with squats. Here are some of the key advantages:

Improved balance and stability: Strong legs help you maintain balance and strength, preventing falls and reducing the risk of injury.

Increased mobility and flexibility: Strong legs allow you to move more freely and flexibly, improving your overall range of motion and reducing stiffness.

Enhanced athletic performance: Strong legs are essential for many sports and physical activities, such as running, jumping, and cycling. Having strong legs can help you perform better and achieve your fitness goals.

Reduced risk of injury: Strong legs can help support your body and reduce the risk of injury to your knees, hips, and ankles. This is particularly important as you age and become more susceptible to injuries.

Improved metabolism: The muscles in your legs are some of the largest in your body, and building strength in these muscles can help boost your metabolism and burn more calories.

Increased bone density: Strength training for your legs can help improve bone density and reduce the risk of osteoporosis, especially for women.

Having strong legs is an essential aspect of physical health and fitness and can positively impact many areas of your life.

Video: 300 Squats Every Day for 30 Days

What are the muscles of the legs?

The muscles of the legs are some of the largest and most powerful muscles in the body. They are responsible for many essential functions, such as walking, running, jumping, and standing upright. Here are the major muscle groups in the legs:

Quadriceps: The quadriceps are a group of four muscles located in the front of the thigh. They are responsible for extending the knee and straightening the leg.

Hamstrings: The hamstrings are a group of three muscles in the back of the thigh. They are responsible for flexing the knee and bending the leg.

Glutes: The glutes, or buttocks muscles, are a group of three muscles located in the back of the hip. They are responsible for extending the hip and rotating the thigh.

Adductors: The adductors are a group of muscles on the inner thigh. They are responsible for bringing the legs together and stabilizing the pelvis.

Abductors: The abductors are a group of muscles on the outer hip. They are responsible for moving the legs away from the body and stabilizing the pelvis.

Calves: The calves are a group of two muscles located on the back of the lower leg. They are responsible for flexing the ankle and pointing the foot downward.

These muscles work together to provide strength, stability, and mobility to the legs and are essential for many everyday activities and athletic performance.

What are the best sets and reps for building muscle?

The best sets and reps for building muscle will depend on several factors, including your fitness level, training experience, and specific goals. However, some general guidelines can help you design an effective muscle-building workout:

Aim for 3–4 sets per exercise. Performing 3–4 sets of an exercise allows you to target the muscle group with enough volume to stimulate growth without overtaxing your body.

Perform 8–12 reps per set. This rep range is ideal for building muscle because it provides enough tension and stress on the muscle fibers to promote hypertrophy or muscle growth.

Rest for 60–90 seconds between sets. Taking short rest periods helps your muscles recover and maintain intensity throughout your workout.

Increase weight or reps gradually over time: As you get stronger, gradually increasing the weight or reps can help challenge your muscles and promote further growth.

Focus on compound exercises: Compound exercises such as squats, deadlifts, and bench presses work multiple muscle groups at once, making them highly effective for building overall muscle mass.

Incorporate various exercises: Using multiple exercises that target different muscle groups can help prevent plateaus and keep your workouts challenging and effective.

It’s important to note that muscle building is a gradual process that requires consistency, proper nutrition, and sufficient rest and recovery. Consult a certified personal trainer or exercise professional to design a workout plan tailored to your needs and goals.

Why is Consistency Important for Going to the Gym?

Consistency is one of the most important factors when going to the gym and achieving your fitness goals. Here are a few reasons why consistency is so important:

Builds habits: Consistently going to the gym helps to build habits that become ingrained in your daily routine. The more you go to the gym, the easier it becomes to make it a part of your lifestyle.

Increases progress: Consistency in your workouts helps you progress steadily toward your goals. When you consistently challenge your muscles, they adapt and strengthen, leading to better results.

Helps maintain motivation: Consistency helps to maintain your motivation and keep you on track with your fitness goals. When you see the progress you’re making, it becomes easier to stay motivated and committed to your workout routine.

Improves mental health: Consistent exercise has been shown to improve mental health by reducing stress, anxiety, and depression. Going to the gym regularly can be a great way to improve your overall well-being.

Promotes discipline: Consistently going to the gym requires discipline and commitment, which can help you develop these qualities in other areas of your life.

Find out how to get ripped with these five simple training rules. And when we’re talking about getting ripped, we focus exclusively on the abs.

It would help if you had a relatively low body fat percentage to get six-pack abs. To be able to see your abs, men should aim for 15% body fat and women 20 percent. However, that number can be lower or higher as it differs from individual to individual.

15 Exercises Better Than Burpees For Fat Loss

But you can get strong and more extensive abs, making them appear much faster. And this is what these five simple training rules to get ripped from Mike Israetel are all about.

Dr. Mike Israetel, PhD in sports physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community.

Another note you should remember is that these training rules are not rules. They should be viewed as invaluable tips for creating your training routine. Without further ado, let’s dive into it.

Get Ripped with These 5 Simple Training Rules

Rule number one underscores the application of everyday repetition ranges to abdominal training. Like other muscle groups, 5 to 30 repetitions foster optimal muscle growth. There is no need for obscure rep ranges—stick to the familiar 10 to 15 rep range for best results.

Rule two emphasizes the importance of a full range of motion in abdominal exercises. Contrary to partial movements, exercises like full-range sit-ups and crunches capitalize on the expansive range of motion of the abs, promoting enhanced muscle growth and injury resistance.

The third rule introduces the hanging knee or leg raise as a potent exercise type. One can achieve superior results by gradually extending the legs in controlled movements, enhancing muscle growth and functional strength.

22 Bodyweight Ab Exercises Ranked Worst to Best

Eccentric control takes center stage in rule number four. Slowly lowering the legs after a hanging leg raise amplifies muscle growth and strength benefits, surpassing the advantages of the concentric phase. This deliberate approach induces delayed-onset muscle soreness and fortifies the body against injuries.

The fifth rule underscores the effectiveness of loaded abdominal machines over calisthenics. While planks and holds have their merits, machines that allow progressive loading, dynamic movements, and standardized ranges of motion offer a superior path to achieving bigger, stronger, and more injury-resistant abs.

In conclusion, while planks and calisthenics have their place, serious ab training involves dynamic exercises, controlled eccentric phases, and progressive loading for optimal results. Remember, the path is well-defined. Resilient abs lies in embracing these rules as guiding principles rather than rigid dictates.

In the video below, Mike Israetel explains how to get ripped abs with these five simple training rules.

3 Six-Pack Core Exercises You Need

Beginner’s Guide to A Six-Pack: Eating and Training Tips

Lowering belly fat can bring several benefits to your overall health and well-being. Here are some of the advantages:

Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Lowering belly fat can help reduce the risk of these diseases.

Improves insulin sensitivity: Belly fat can affect insulin sensitivity, leading to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.

Boosts metabolism: Belly fat can slow your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.

Improves cardiovascular health: Belly fat can increase the risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.

Increases energy levels: Carrying excess belly fat can make you tired and sluggish. Lowering belly fat can increase your energy levels and improve your overall quality of life.

Muscle Growth: When it comes to hypertrophy, which of these methods is better for you?

Jeremy Ethier takes a science-backed approach to finding the answer in his exciting video below.

What are the benefits of having more muscle mass?

Having more muscle mass can provide numerous benefits for overall health and well-being. Here are some of the benefits:

Increased strength: Muscle mass is directly related to strength, and having more muscle mass can increase strength and power.

Improved metabolism: Muscle tissue burns more calories than fat tissue, so having more muscle mass can increase your metabolism and help you burn more calories throughout the day.

Better insulin sensitivity: Having more muscle mass can improve your body's ability to utilize insulin, which can help prevent insulin resistance and type 2 diabetes.

Reduced risk of injury: Strong muscles can help support and protect your joints and bones, reducing the risk of injury during physical activity.

Improved balance and stability: Strengthening your muscles can improve your balance and stability, reducing the risk of falls and improving overall mobility.

Increased bone density: Resistance training has increased bone density, reducing the risk of osteoporosis and fractures.

Improved mental health: Exercise, including resistance training to build muscle, has been shown to improve mood and reduce symptoms of depression and anxiety.

Building muscle mass can provide numerous benefits for both physical and mental health and can lead to an improved quality of life.

What is Lifting to Failure in Weightlifting?

Lifting to failure in weightlifting refers to performing an exercise or lifting until the lifter can no longer complete a repetition with proper form and technique. It is often used to push the muscles to their limits and achieve muscle growth and strength gains.

When lifting to failure, the lifter will typically perform repetitions of an exercise until they cannot perform any more with proper form and technique. This may involve using a lighter weight or reducing the number of repetitions as the muscles fatigue to maintain an appropriate form and technique.

Lifting to failure can effectively challenge the muscles and stimulate muscle growth and strength gains, but it should be done with caution. It can be very demanding on the body, and if not performed correctly, it can increase the risk of injury. It is crucial to increase the weight gradually and always use proper form and technique to minimize the risk of injury.

It is also important to note that lifting to failure should be one of many methods used in weightlifting, as it can lead to overtraining and burnout if done excessively. It should be combined with other training techniques, such as progressive overload and varying rep ranges, to achieve optimal muscle growth and strength gains.

Jeremy Ethier is a fitness expert and certified personal trainer, and they founded Built with Science, a fitness and nutrition coaching platform. He is also a popular YouTube personality who creates science-based workout and nutrition videos to help people achieve their fitness goals.

What is hypertrophy?

Hypertrophy is a term used in biology to describe an increase in the size or volume of cells, tissues, or organs due to an increase in the size of their constituent cells. In the context of exercise and fitness, hypertrophy refers specifically to the increase in size and mass of skeletal muscle tissue due to resistance training.

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Resistance training involves lifting weights or performing other exercises that challenge the muscles and cause microscopic damage to muscle fibers. This damage triggers a series of cellular processes that ultimately lead to an increase in the size and number of myofibrils (the contractile units of muscle fibers) within the muscle cells. Over time, this increase in myofibrils leads to an increase in the size and mass of the muscle as a whole, resulting in hypertrophy.

There are two main types of hypertrophy: myofibrillar hypertrophy and sarcoplasmic hypertrophy. Myofibrillar hypertrophy increases muscle fibers' size and number of myofibrils, increasing muscle strength and power. On the other hand, sarcoplasmic hypertrophy refers to an increase in the volume of the fluid-filled sarcoplasm within muscle fibers, increasing muscle size and endurance.

Hypertrophy is a crucial goal for many individuals who engage in resistance training, as it can improve muscle strength, power, and appearance. However, achieving hypertrophy requires a combination of proper nutrition, progressive overload, and adequate recovery time to allow for muscle growth and repair.

Why is protein necessary for muscle growth?

Protein is essential for muscle growth for several reasons:

Protein provides the building blocks for muscle tissue. Protein comprises amino acids, the building blocks of muscle tissue. When you consume protein, your body breaks it down into amino acids and uses them to build and repair muscle tissue.

Protein is necessary for muscle protein synthesis. Muscle protein synthesis is the body's process of building new muscle tissue. Protein is required for this process, as it provides the amino acids needed to build new muscle tissue.

Protein supports recovery after exercise. Resistance training, which is the most effective exercise for building muscle, causes small amounts of muscle damage. Consuming protein after exercise can help to support muscle recovery and repair, allowing for optimal muscle growth.

Protein supports a positive nitrogen balance. Nitrogen is essential for amino acids, and a positive nitrogen balance is necessary for muscle growth. Consuming adequate amounts of protein can help maintain a positive nitrogen balance, which is essential for muscle growth.

Consuming adequate amounts of protein is essential for muscle growth and recovery. It provides the building blocks and amino acids necessary for muscle tissue repair and growth and supports the process of muscle protein synthesis. Consuming protein in the right amounts and at the correct times for individuals who engage in resistance training can help maximize muscle growth and recovery.

Why is good-quality sleep important for muscle growth?

Good-quality sleep is essential for muscle growth for several reasons:

Muscle recovery: During sleep, the body goes into a state of rest and repair, which is critical for muscle recovery. Growth hormone, which plays a crucial role in muscle growth, is released during deep sleep. Additionally, sleep is when the body repairs and rebuilds muscle tissue damaged during exercise.

Hormone regulation: Sleep is essential for regulating the hormones that play a role in muscle growth, including testosterone and cortisol. Testosterone is an anabolic hormone that supports muscle growth, while cortisol is a catabolic hormone that can break down muscle tissue. Sleep deprivation has been shown to decrease testosterone levels and increase cortisol levels, which can negatively impact muscle growth.

Energy restoration: Sleep is vital for restoring energy levels, which is critical for muscle growth. During sleep, the body replenishes glycogen stores, the primary energy source for high-intensity exercise. Without adequate glycogen stores, the body may not have the energy necessary to perform at optimal levels during exercise.

Inflammation reduction: Inflammation can impair muscle recovery and growth. Good-quality sleep has been shown to reduce inflammation in the body, which can help support muscle recovery and growth.