You're Wasting Time On The Wrong Exercises

November 28, 2025

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Hey,

If you're spending an hour doing cable flies, tricep kickbacks, and leg extensions, you're training backwards.

Compounds build 80% of your physique. Isolations are the finishing touch.

Here's what actually matters:

Squats = quads, glutes, core, full lower body mass. Nothing builds legs like heavy squats. Period.

Deadlifts = entire posterior chain. Back thickness, traps, hamstrings, grip. One exercise, full-body growth.

Pull-ups = lats, biceps, rear delts. Wide back, V-taper, athletic look. If you can't do 10 strict pull-ups, you're not ready for curls.

These three movements create the foundation. They also make you functionally strong—lifting groceries, moving furniture, real-world power.

Add bench press and overhead press, and you've got 90% of what builds an impressive physique.

[The 30 Day Aesthetic Body Blueprint is built around these exact movements—progressive compound work with strategic isolation to finish. No wasted exercises.]

Most guys do 12 different exercises per workout and wonder why they're not growing.

You don't need variety. You need progressive overload on the basics.

Stop majoring in the minors.

Get the blueprint here and build real muscle with real lifts.

BJ | Howtogrowmuscles

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