Does it exist?

I’m going to come out and say it, there’s no top gym exercises.

Every body is different and what will work for some people wont work for others.

On that note, if you follow some basic rules, you will be in a better position that most.

Some of the greatest physiques ever built were done so using the most basic of exercises with minimal equipment.

Seems like people over complicate things, and there’s no need.

Another note, my general advice to anyone with no training experience is to not focus on the small things.

What to do.

Eat whole foods sources, protein every meal for 4 up to 7 meals per day. More if training harder, longer and more frequently.

Stick to the top gym exercises listed below and and weight and reps gradually over time.

Do this for 2-3 years and you will match or be close to any intermediate or advanced trainee.

Because if you do it right (get a good coach/PT or training buddy) you will be miles ahead of the rest.

Too often I see young untrained individuals doing half repetition concentration curls in the gym when they have zero muscle on there arm.

You’re doing it wrong.

The result is swinging a weight they have no right lifting, as well as match stick like arms.

I’m not saying concentration curls are bad, they just aren’t for someone with no muscle.

Once you have some muscle, you can get fancy but not until then.

The top gym exercises

The big exercises that will get you the most return for your efforts are as follows.

  • Deadlift
  • Squat
  • Overhead barbell press
  • Barbell bench press
  • Chin or pull ups
  • Bent over rows

As a result, if you stick to the top gym exercises with between 3-12 reps and progress each one with weight and reps, you WILL make progress and have a very balanced physique.

Too often people waste their time chasing the wrong thing without realising it. Training hard isn’t what it takes these days.

Stop wasting your time.

You could do the smallest exercise with 100000% effort and still not see results. The reason being that you aren’t creating the output required to make progress.

Don’t fall for the fitness industry BS, stick to the basics.

Because, as you should know, consistency trumps short term all out effort EVERY time.


“Hard work beats talent when talent doesn’t work hard”

Apply the above with the quote in mind and I’ll see you in 2-3 years with a very good physique.

If you want to get some coaching about this instead of wasting your time then click below to set up a free call with me about how I can help.

Contact me

Fabio (doing the right stuff) Bonanno