Top 3 Strength Exercises
These exercises performed once a week with correct form and technique will get results for bigger, stronger muscles. The key is to perform few reps at maximum weight.
For each exercise perform 3 sets, scaling up the intensity.
First set is a warm up, 6 reps. Intensity: 5/10 (comfortable easy weight)
Second set, 4 reps. Intensity: 8/10 (comfortable weight but requires some good effort)
Final set, 2 reps. Intensity: 10/10 (tough, a 3rd rep would not be possible).
Pick of the bunch:
Deadlifts - Legs
Weighted Chin Ups (alternatively Lat Pull Down) - Biceps and Back
Bench Press - Chest and Triceps
Stretch out and grab some protein.
The next couple of days you will feel your muscles growing, in other words DOMS. It will hurt.