So, you want to get jacked? I get it, who doesn’t want to be big and ripped? Here is what you need to know before we even get into the exercises.
Getting jacked takes a balance of quality food, proper rest, smart recovery, and the mastery of a few key movements. If you are willing to eat, rest and train for the sole purpose of getting jacked here are the 5 key exercises you need to get jacked in the shortest amount of time possible.
Note: the best movements for getting jacked are small, it’s a short list and in my opinion, you will hit these just about every time you train. I also like to live in the 5-10 rep range at most for mass building. This is not just my own personal opinion you can research some of the most jacked dudes in history who share my same affliction for the 5-10 scheme.
Without further delay here are my Top 5 Get Jacked Movements:
Top 5 Exercises To Get You Jacked
Hit these 5 exercises and reap the rewards.
The Back Squat
Alright, let’s talk about the almighty back squat. This exercise is like the Swiss Army knife of getting jacked. Why? Because it hits so many muscle groups at once. You’re working your quads, hamstrings, glutes, lower back, and core—essentially the whole posterior chain. And let’s not forget the bonus; it even engages your upper back and shoulders as they help stabilize the weight.
The back squat is a compound movement, which means it requires multiple joints and muscles working in harmony. This is great for building overall strength and muscle mass. Compound exercises like the squat are highly effective for stimulating the release of hormones like testosterone and growth hormone, both of which are key players in muscle growth.
Now, because you’re engaging so many muscles at the same time, you’re burning a ton of calories. This not only helps you grow muscle but also aids in fat loss. It’s like getting the best of both worlds in one killer exercise. So, if you’re serious about changing your physique, you can’t afford to skip the back squat. Trust me, this classic move deserves a prime spot in your workout routine.
Ah, the deadlift. This bad boy is the ultimate “you versus the bar” scenario.
Talk about an exercise that can make you feel like a superhero one moment and totally humble you the next. Deadlifts are a game-changer for anyone looking to pack on some serious muscle and strength.
You’re lifting a barbell off the floor and standing up with it—sounds simple, right? But the devil’s in the details.
This exercise works almost every muscle in your body, but it especially targets your back, glutes, and hamstrings. It’s like a full-body workout packed into one, intense lift.
What’s cool about the deadlift is that it’s not just about brute strength; it’s a skill. It demands focus and technique. And because it engages so many muscle groups, it’s an excellent move for stimulating the release of muscle-building hormones like testosterone. Plus, let’s not overlook the calorie-burning aspect, which is substantial, to say the least.
So if you’re looking to get jacked, throwing some heavy deadlifts into your routine is a no-brainer. It’s that blend of pure strength, technique, and whole-body engagement that makes it a cornerstone exercise for anyone serious about getting strong and muscular.
Barbell Bench Press
Ah, the bench press—the king of the gym, at least when it comes to bragging rights. If you’re chasing a jacked upper body, you’ve got to pay your dues on the bench. It’s one of those exercises that screams strength and power, and let’s be honest, there’s something just inherently satisfying about lifting a heavy bar off your chest.
Now, why is it such a big deal for muscle building? Well, first off, it’s a compound exercise, which means it engages multiple muscle groups. You’re hitting your pecs, sure, but also your shoulders, triceps, and even your back when done correctly. That means more muscle recruitment and more potential for growth.
But here’s the kicker—it’s not just about pressing the weight up. The bench press demands that you control the weight on the way down and explode on the way up, offering dynamic muscle tension throughout.
This kind of time-under-tension is muscle-building gold. Plus, the bench press sets you up for progression; as you get stronger, you can keep stacking on the weight, creating a cycle of gains. So if you’re after that chiseled chest and overall upper body mass, make the bench press a staple in your routine.
Loaded Carries/Farmers Walk
Loaded carries are the unsung heroes of the weight room. You know, they’re like that solid guitar riff in a rock song that doesn’t grab the headlines but makes the track unforgettable. If you’re looking to get jacked, don’t underestimate the power of picking up some heavy weight and just walking around with it.
It’s like the epitome of functional fitness; you’re literally training to be better at life tasks, like carrying groceries or moving furniture.
The beauty of loaded carries is that they’re straightforward but brutal. You’re engaging your entire body—shoulders, grip, core, back, and legs—all while getting some sneaky cardio in. Yes, it sounds easy, but if you’ve ever done farmer’s walks with heavy dumbbells or a trap bar, you know it feels like a total-body onslaught.
What makes them so darn effective for getting jacked is the time-under-tension. Your muscles have to work overtime to keep you upright and balanced as you move. Plus, the core engagement is next level; your abs and obliques will scream the next day (in a good way).
And hey, they’re versatile. Farmer’s walks, suitcase carries, yoke walks—each variation hits different muscle groups and keeps things interesting. So the next time you’re looking to spice up your routine and make some serious gains, remember, loaded carries are your ticket to Swoleville.
Overhead Press
Next up, the overhead press, or OHP if you’re into the whole brevity thing. This lift is old-school cool and an absolute powerhouse for upper body development. If you’re on the quest to get jacked, this should be a cornerstone in your routine. Why? Well, let’s dive in.
First off, the OHP targets your shoulders, triceps, and even your upper chest to some extent. It’s like a board meeting for your upper body, where everyone has to show up and contribute. If bench pressing is all about that chest glory, overhead pressing is the egalitarian lift that says, “Hey, other muscles deserve some love too.”
And let’s not forget about the core. You think standing up and pressing a heavy weight over your head is all shoulders? Nah, your core is the silent partner, keeping you stable and upright. The core activation during an OHP is sneaky but super effective. It’s like the bass guitar in a rock band—not always in your face, but you’d notice if it were missing.
The OHP also has this knack for exposing weaknesses. If you’ve got muscle imbalances, poor form, or a lack of mobility, the overhead press will let you know. It’s like that brutally honest friend who tells you there’s spinach in your teeth. Annoying, yes, but ultimately helpful.
So if you’re looking to get an upper body that turns heads and a core that could grate cheese, then make the overhead press a regular guest at your workout party. Trust me, your future jacked self will thank you.
Lastly, pull-ups, the king of bodyweight exercises and an absolute must if you’re looking to pack on some serious upper body muscle. Let’s talk about why they’re basically your ticket to the gun show, shall we?
First up, pull-ups are an incredible compound exercise, meaning they engage multiple muscle groups at once. Your lats, biceps, and even your forearms and shoulders get in on the action. You lift your entire body weight with each rep, which is like telling your muscles, “Hey, it’s time to grow or go home.”
But it’s not just about the upper body. Your core also has to chip in to stabilize your body as you pull up and lower down. The sneaky core engagement here is like the plot twist in a movie—you didn’t see it coming, but now that it’s here, it makes everything more interesting.
Let’s not forget about the mental aspect. Pull-ups are tough, no doubt. They require not just strength but also a good bit of mental grit. Every time you pull yourself up to that bar, it’s like a mini victory for both your body and your willpower.
So if you want to get jacked in a way that says, “Yeah, I can lift my own body weight, no big deal,” then pull-ups need to be in your workout arsenal. They’re the real deal for developing a V-shaped torso, building functional strength, and earning those bragging rights.
Depending on your goals and time you can spend in the gym I would suggest hitting each of these movements every day you train or at minimum 2-3 times per week. Take it from a guy who was once 165 lbs-soaking wet to walking around at a solid 220lbs, and it was all built around quality food rest, recovery and the movements listed above.
Jeremy Scott is the creator of Jeremy Scott Fitness in North Scottsdale. He is an Olympia Labs Health Advisor, Reebok Athlete, Fitfluential Ambassador and the Co-Creator of Get Lean Gluten Free.
He was voted one of the Top 20 Fitness Blogs in America. He is a nationally published and contributing author for numerous fitness publications and has helped thousands of people across America get into and stay in the best shape of their lives.
