These 5 Workouts Build More Muscle Than Anything Else – No Debate

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Hey,

Let me level with you.

If you’ve been lifting for a while and still look like you “just started,” then we’ve got a problem.
And I’m not here to coddle you about it.

You might be training hard.
You might be sore after every workout.
Hell, you might even think you’re doing everything right.

But if you’re not getting visibly bigger — month after month — then something’s broken.

And it usually comes down to this:

You’re doing too much of the wrong stuff…
And not enough of what actually works.

So I’m going to break this down like I would if we were sitting across from each other, post-workout, with a protein shake in hand and no BS in the room.

You Want Muscle? Then Respect the Basics.

Forget “functional fitness.” Forget 20-minute “fat-burning circuits.”
You’re not a soccer mom or an Instagram model.

You want mass.
You want meat on your frame.
You want to walk into a room and look like you actually lift.

That means one thing:
You train for strength and progression.

Here’s what matters most:

1. Heavy compound lifts.
   – These are the meat.
   – Barbell squats, deadlifts, bench, overhead press, pull-ups.

2. Progressive overload.
   – That means getting stronger over time.
   – More weight, more reps, better control.

3. Consistency.
   – Showing up 3x per week isn’t optional.
   – You don’t miss. You don’t negotiate.

Let’s Talk Exercises — What You Need to Do (and Nothing Else)

Look, I’m not going to write you a 45-exercise program here.
You don’t need it. In fact, too many people overcomplicate the plan and underdo the effort.

If you only focus on these five movements — and I mean truly focus — you’ll see gains that make you question why you ever wasted time on cable crossovers or “booty band” workouts.

Your Core Muscle Builders:

• Squats
  Nothing builds your legs like deep, heavy barbell squats. It also hits your core and glutes like no machine ever will. This is your base.

• Deadlifts
  Want traps, glutes, and hamstrings that scream power? You don’t skip these. Your back will get thicker. Your posture will improve. Your confidence will skyrocket.

• Pull-ups
  If you can’t pull your own bodyweight, you have work to do. Pull-ups will build your lats, arms, and upper back — they also separate the gym tourists from the real ones.

• Bench Press
  Simple. Classic. Still one of the best chest builders ever. Get stronger at it. Learn proper form. No ego lifts. Just solid progression.

• Overhead Press
  The one everyone avoids. Why? Because it’s hard. It exposes weakness. But if you want cannonball shoulders, there’s no skipping it.

Stick to these. Master them. Progress on them.

“But I Need Variety…”

No, you don’t.

You need results.
And results come from repeating the hard stuff until you’re strong enough to scare your old self.

Let me ask you this:
Are you getting stronger every week? Are you logging your lifts? Are you pushing past sticking points?

Because if you’re “just showing up” and doing whatever feels good… that’s not training. That’s just moving around in gym clothes.

You want to grow? You’ve got to grind. You’ve got to eat. You’ve got to recover.
And you’ve got to do it again tomorrow.

Stop Jumping from Program to Program

You’ve probably tried 5 different workout splits in the last 3 months.
Push/pull/legs, bro splits, full body, German Volume, powerbuilding… whatever the latest YouTuber told you was the best.

Let me tell you something real:

The best program is the one you stick to for 6-12 months and get brutally strong at.

That’s it.

Pick a simple program built around the big 5 lifts. Stick with it.
Add in 2-3 accessories per day for volume. That’s your roadmap.

Everything else? Background noise.

A Simple 3-Day Weekly Split (That Will Work Wonders)

If I had to start you from scratch and get you results fast, here’s what I’d give you:

Day 1 – Push
– Barbell Bench Press
– Overhead Press
– Tricep Dips
– Lateral Raises

Day 2 – Pull
– Deadlift
– Pull-Ups
– Barbell Rows
– Bicep Curls

Day 3 – Legs
– Barbell Squat
– Romanian Deadlift
– Walking Lunges
– Calf Raises

That’s it.
Repeat, add weight, push hard. Get uncomfortable.

No app. No subscription. No fancy periodization.
Just hard work. You vs. the barbell.

Why You’re Not Gaining Muscle (Even if You Train Hard)

Let’s address the real elephant in the room:

Your diet probably sucks.

You can train as hard as you want, but if you’re not eating enough — or not eating right — you’ll stay small.

Here’s what I tell every client who “can’t grow”:

• Eat 1g of protein per pound of bodyweight. Minimum.
  Not negotiable.

• Track your calories.
  If you’re not gaining, you’re not eating enough. Period.

• Don’t fear carbs.
  They fuel your workouts and help recovery. Rice, oats, potatoes. Load up.

• Stop eating like a runway model.
  You want size? You’ve got to eat like you mean it.

You don’t grow from lifting — you grow from recovering.
Fuel matters.

Final Words

You can keep searching for the “perfect” workout…
Or you can put your head down and grind the ones that have worked for decades.

Don’t mistake novelty for results.
Don’t confuse soreness with effectiveness.
And don’t expect growth if you train like a casual.

If you want real muscle — the kind that stretches your shirts and turns heads — you have to train like it.

Stick to the basics. Eat to grow. Sleep to recover.
And stop asking for shortcuts.

See you in the next issue — we’ll go deeper into exactly how to eat for serious muscle gains (without eating like a 6-year-old or counting chicken breasts every two hours).

Stay sharp,
—BJ
How To Grow Muscles