Weight Lifting Exercises
Only the Best Exercises!

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I have the experience with the many different exercises to help guide you in choosing the right ones for you! I go over exercise selection in the WLC Program. I discuss the selection of basic weight lifting exercises for beginners and help intermediates and advanced lifters choose the correct weight lifting exercises to improve weaknesses in muscle groups.

Follow my advice, and you won't have to worry about your choices for exercises in your weight lifting program. You'll know you are using only the best exercises.

If you stick with mainly compound exercises, every muscle in your body will get worked hard and will grow. Trust me on that! That's why I am only going to give you the best compound weight lifting exercises for all the major muscle groups.


I trust in the compound exercises for each body part because they are the ones that allow you to lift the most amount of weight. I will include some other weight lifting exercises, but you will get my opinion and exercise rating on each and every one of them.

I want to give you the knowledge you need about picking your weight lifting exercises.

For beginners, there won't be many choices to choose from as outlined in Beginner WLC. I want all beginners to only choose between the compound exercises. Some intermediates may also only want to do the compound exercises if they are developing evenly throughout their bodies. You can find exercise selection for intermediates at the Intermediate WLC page. Let me give you an example of what I mean for intermediate selection of exercises.

I've always had smaller lower legs or calves. If you are an intermediate and have the same problem that I always had, then I will want you to add some specific calf exercises to your exercise list. I know the best weight lifting exercises to fix your problems.

I only want you doing these extra exercises if you truly need them. For the guys, I don't want you doing extra chest exercises because you think the chest is the most important muscle in the body that all women worship! For women, I don't want you doing horrible leg lift exercises because the women on TV say you need to shape and tone your buttocks! And I definitely don't want you doing extra exercises to tone your abs!

Advanced weight lifters may want to add in some isolation exercises that they know will work for them. For example, and advanced weight lifter may add in bent over laterals to work on their rear delts slightly more if they have a weakness there. Check out the Advanced WLC Program here.

When I say I want you to be smart about the weight lifting exercises you choose, I am trying to get you to choose the exercises that give you the most bang for your buck.

Advanced trainers will know what they need to work on. An advanced weight lifter should know what exercises work well for them. If not, then the lifter is probably not advanced. An advanced weight lifter should also know the number of exercises they can get away with without overtraining. Some advanced lifters might be here looking for new weightlifting exercises, so have fun because I've got a few you may have never seen before.

I want the advanced weight lifter to continue progression with the basic compound exercises, but I want them adding some exercises and techniques to help further development in lagging muscle groups. All of this is discussed in the WLC Program for beginners, intermediates, and advanced weight lifters. Some of this is also discussed throughout the exercise pages.

If you're looking for very detailed discussion on how to perform the basic weight lifting exercises like the squat, deadlift, bench press, overhead press, power clean, and more, you need to take a look at the books on the left by Mark Rippetoe. Starting Strength discusses, in detail, all of the basic compound exercises you should include in your weight lifting programs. Practical Programming goes into weight lifting programs for novice, intermediate, and advanced lifters. At least read the reviews on them at Amazon!

Please take the time to read through the exercises. This is not just a list of exercises with some graphics showing you how to do them!

FREE Weight Lifting Guide Download your free weight lifting guide using the link above! Learn how to schedule your success, build muscle, lose fat, and more.

I want to mention that I don't like to do many exercises that work one side of the body at a time due to the extra time it takes to work out. I don't like to waste time and unless you have a huge difference between left and right muscle size I would not waste the extra time doing one-sided exercises.


I do love dumbbell exercises such as incline dumbbell bench press, though. They provide great results and work each side of the body independently. If you haven't tried some of the dumbbell variations of certain exercises, you should definitely give them a try!

For example, I see 1-legged calf raises as a waste even though I think they are a good exercise if you want to spend the time. I would rather do both legs at the same time and be done in half the time. A few more examples are 1-arm dumbbell preacher curls ans 1-arm dumbbell rows. I'm not saying these aren't great exercises for building muscle; I'm just saying that they extend your workout time!

Finally, this is the section where you will find links to all the best exercises for each major muscle group. Click on the Links to take you to the exercise pages for each muscle group...


Quads
Squats, squats, and more squats for your quads. You want the best quad building exercises out there? Well, here they are!


Hamstrings
Stiff Legged Deadlifts and all the variations will be the focus of this section.


Calves
You need some help building your calves? Calf exercises are my specialty. Check them out here.


Chest
The best chest builders are going to be your big compound exercises like bench press and dips. Learn all the variations here.


Back
Your back will need a variety of exercises and this is the place to get them. Build the back you want with these exercises.


Shoulders
Overhead Press should be the exercise you focus on for your shoulders. Out of all the weight lifting exercises for your shoulders, the overhead press works the most amount of muscle. Find all the good shoulder exercises right here.


Triceps
There's no need for all those isolation exercises for your triceps. Find out the real deal tricep exercises.


Biceps
Exercises that allow the use of heavy weights will build those biceps. Choose the right exercises for your biceps.

Forearm Exercises What's the most seen muscle in your entire body? That's right. The forearms are always out for the public to see. Unless you live in Antartica. Find out the best weight lifting exercises for your forearms!

Here's what good forearm exercises do for your forearms. That's me holding my little nephew. Do you see how small my wrists are yet I've developed pretty nice forearms!


Traps
I've got the one exercise right here that you'll ever need to do for your traps. Find out what that exercise is right here on WLC.


Abs
I've got a breakthrough in ab training for you in this section. Stop wasting your time! Find out how.

If you've got any weight lifting exercise videos or you'd like to ask me for help with any exercises, join WLC Space and get free help from me! I'll help you get your form right, and we can share new exercises. WLC Space can be used to keep your weight lifting logs, you can have your own blog, post pictures, and more! All of this is provided to you for free.


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It's very important that you get your form correct on exercises. When you have your form correct, that's when you can start adding weight to the bar and muscle to your body! Remember, I will hep you on WLC Space or with my online personal training. Contact me of you need help with anything!