Build strength with this easy proven method
How to do it
1. Pick a lift from the list below. These exercises are based on the four human movement patterns—pull, push, squat, and hinge.
Military press: Stand holding a pair of dumbbells just outside your shoulders, your arms bent and palms facing each other. Press the weights directly over your shoulders until your arms are straight. Then slowly lower the dumbbells to the starting position.
Back squat: Hold a barbell across your back using an overhand grip. Keeping your head up and chest high, push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor. Push back to the starting position.
Front squat: Grab a barbell with a shoulder-width grip and place it in front of you across the tops of your shoulders. Now raise your upper arms until they’re parallel to the floor, allowing the bar to roll back onto your fingertips. Without letting your elbows drop, lower your body by pushing your hips back and bending your knees until your thighs are at least parallel to the floor. Push your body back to the starting position.
Deadlift: Bend at your hips and knees, and then grab a barbell using an overhand grip, your hands just beyond shoulder width. Push yourself to a standing position as you thrust your hips forward.
2. Choose a load that you can lift for 5 repetitions. This is usually about 80 percent of your one-rep max. For the pullup, add a weight vest if you can easily do 5 in a row.
You want the load to feel light and easy, otherwise you won’t be able to perform every rep with perfect technique. Gradually increase the weight each workout, but never max out.
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