HEALTH: The World's Smartest Workout

Friday, June 26, 2009

Posted by Yaqub Khan

If you want to pack on muscle fast, the old saying is true: You need to train smarter, not harder. Using my five new principles of size, all it takes is 3 exercises, 3 days a week.

Monday
1. Bench press
2. Chinup
3. Deadlift

Do 25 total reps of each exercise, using a weight you can lift 4 to 6 times before your speed slows down or your form changes. Rest about 60 seconds between sets.

(Tuesday: Rest)

Wednesday
1. Dumbbell single-arm shoulder press
2. Dumbbell single-arm row
3. Dumbbell lunge or stepup

Do 40 total reps of each exercise with each arm or each leg, using a weight you can lift 10 to 12 times before your speed slows down or your form changes. Do all the reps of each exercise before resting. Rest 45 seconds between sets.

(Thursday: Rest)

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Friday
1. Barbell bent-over row
2. Dip
3. Squat

Do 15 total reps of each exercise, using a weight you can lift 2 to 3 times before your speed slows down or your form changes. Rest about 90 seconds between sets.