Top Body Buffers

Here is the problem with weight training, or just about anything else these days. A numbing flood of information has made building strength appear impossibly complex.

As a well intentioned exerciser, you seem to have two options. One, devote yourself to the thorough study of biomechanics, kinesiology, anatomy, physiology and sports science. Two, grope blindly about.

Both work. Certainly, sound understanding of preload-elastic recoil and isotonic training will help you craft an effective strength building routine. But it's also true that you'll get stronger just schlepping all those ponderous books around. Because—distilled to basics—building strength is actually wonderfully simple. To grow stronger, your muscles must be stressed. And all kinds of stress will do.

For that reason there is no ultimate bicep lift, no consummate training routine, no one-and-only miracle machine to raise hard muscle from gelatinous goo. But it is true that there are some fine, ruthlessly efficient exercises, and some ineffective ones that can be downright dangerous—so mole-like groping is not always the best avenue.

Below, courtesy of some of the country's top fitness experts, a collection of great upper body exercises, the games you can play to compliment them, and mistakes to avoid so that you can keep doing both.

For most of the exercises below, do 8-10 repetitions.