Turn up the volume on your training
Before you start building, you need to lay the foundation for growth: strength is the only true shortcut to size. Fusing old-school German volume training (a weightlifting staple) with innovative tabata protocols will maximise the flow of blood to your muscles for hyper-efficient results.
Rest for two days before taking on the next session.
Barbell bench press
Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep
Repeat the following four-move press-up circuit twice to force blood into your pecs, providing them with nutrients and improving your posture to iron out any imbalances. This circuit can be done almost anywhere.
Reverse grip press-up
Get down into a press-up position with your hands placed so your fingers are pointing towards your toes. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
Press-up
Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
Incline press up
Place your hands slightly wider than shoulder-width apart on a bench, with your feet planted on the floor. Bend your arms and lower your body until your chest touches the bench. Push your body back up to the starting position.
Clap press-up
Get in a press-up position, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next press-up.
A version of this article originally appeared on Men's Health UK.
