The most efficient work out, especially if you are strapped on time is simple; go to the gym, preferably one with heavy dumbbells, and simply do “dumbbell pick ups”. This is the basic thought:

Go to the dumbbell rack, and all you gotta do is pick up the dumbbell with both hands, stand up, and put back the weight back.

Simple progression is just jump up 10 pounds at a time. For example start off by picking up the 10 pound dumbbells, put it back, then pick up the 20 pound dumbbells, put it back, then the 30, 40, 50, 60, 70, 80, 90, 100, 110, 120, 130, 140, until finally you get to 150.

This is a work out I propose for Elon Musk; honestly the whole work out shouldn’t take you more than 10 minutes tops. With the heavier dumbbells just use liquid chalk gym to increase grip strength in your hands.

What if you don’t have heavy dumbbells at the gym? I propose the ERIC KIM ROPE; triple braided paracord 550 type III; stick the braided rope in between the 45 pound plates at the gym, twice, make a handle and just pick it up. I have done this successfully with five plates— which essentially you create a ghetto 225 pound dumbbell. I plan on experimenting with this trying to lift six plates, seven plates, eventually eight plates. One of my favorite exercises was lifting up the legendary 330 pound dumbbells at golds gym in Venice Beach; very good work out.

Why?

I have a theory that grip strength is strength, and also, any sort of exercise which promotes you standing straight up and walking around is good for you. Also, exercises which you’re lying on your back or sitting down aren’t good.

Also, assuming that you’re some sort of photographer, artist, traveler, nomad etc.; Justin, when would you ever be lying on your back, and somebody hands you a really really heavy bag, and you have to press it upwards while lying on your back? Benchpress doesn’t really make any sense.

I suppose to a certain degree an overhead press makes sense, if you’re picking up a heavy bag and trying to put it in the overhead bin. But still, it seems that 99.99% injuries that people get from the gym include bench press, overhead press, shoulder head press, etc. Maybe the problem is that people don’t spend enough time warming up their shoulders, and also doing shoulder mobility strengthening exercises. Or just in general, people should just be doing certain weightlifting exercises which more promote their legs.