In every gym, there are different people with different purposes for being in the gym.
There is no one alike in the gym, and most people in the gym have a different approach to working out, what exercises they do, how many reps, etc.
However, the guys that get slow gains or no gains at all have one thing in common.
They don’t do the ten exercises we are going to reveal in this article; they may do a few of them, but they certainly don’t put their primary focus towards these exercises.
The deadlift
The king of strength-building, aka the deadlift, is a proven exercise that packs on mass and strength.
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It’s also one of the most challenging exercises to master and be good at.
It takes tremendous effort to deadlift heavy weights with good form.
That’s why almost nobody in the gym performs the deadlift, which is also why many don’t get any real gains with time.
The Squat
The squat is the best leg exercise in the opinion of pro bodybuilders and strongmen.
It is the ultimate leg exercise that will undoubtedly pack on mass and strength if performed correctly and with a full range of motion.
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However, not everyone likes the squat because it is a challenging exercise, mainly if you use a full range of motion and perform it with intensity.
The squat is the cure for chicken legs, and if you have chicken legs, the chances are that you haven’t been hitting the squat well enough.
Dumbbell Lunges
One of the most brutal and underrated exercises in the gym is Lunges.
Of course, I am not talking about just bodyweight lunges; I am talking about lunges where you hold two heavy dumbbells while performing the exercise.
Performing lunges with dumbbells will not only tax your muscles, but lunges will also put your Cardio to the test.
This exercise may even be harder than squats if performed with enough intensity.
Pull ups
The average gym goer will do lat pulldowns but won’t even look at the pullup bar.
The pullup is an exercise that can be very effective using only your body weight.
If you are strong enough, you can do weighted pullups.
The pullup will not only train your back; it will also help you build impressive forearms and biceps.
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Chances are, you are not doing pullups, and if you can’t do a pullup, you can do assisted pullups.
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Barbell rows
A classic exercise that the old school bodybuilders used to build their back.
This is one of the best back exercises available and should be an exercise that most people should do.
However, not everyone likes the barbell rows as it requires good technique to get the desired results.
That’s why not everyone does this great exercise.
Clean and jerk
Clean and jerk require excellent technique, time to master to do correctly.
Even though it is a great exercise, you mainly see advanced lifters perform it because it is hard to get right.
It’s one of the best exercises to develop speed, power and that’s why it is a popular exercise among athletes.
Hyperextensions
Hyperextension is a great exercise to build the lower back.
It can be a challenging exercise; however, it’s highly effective.
It’s an exercise that ordinary people most of the time shy away from because it will make your lower back burn.
Hyperextensions also help develop some of the same muscles you use in the deadlift.
Dips
Dips is a great exercise that can be beneficial with using only your body weight.
Stronger and more advanced lifters can do weighted dips.
Dips are a great exercise to build the chest, triceps, and shoulders.
However, most average guys will not do it because they can’t do one rep without assistance.
Military Press
One of the top shoulder exercises is the military press.
It is a hardcore exercise that targets the shoulders nicely.
Too many people skip this exercise and don’t even do it even though it is considered one of the top exercises for the shoulders.
HIIT Cardio
You thought you got away with it?
You are skipping Cardio and justifying it because you are strong.
Nope, sorry pal, Cardio is essential for our health and shouldn’t be skipped.
A more extreme version of Cardio is High-Intensity Interval Cardio.
If you do hard HIIT training, it will take everything you have to complete, which is why ordinary people don’t do it at all.
