Big Chest Workout. THAN A BIG BENCH PRESS to build a big chest. That's because your chest muscles can do a lot more than push things away when you're flat on your back. They can also pull things toward you when you're standing up. In fact, your pectoral muscles perform more actions at more angles and in conjunction with more upper-body muscles than most of us ever consider. Sometimes they're the stars, but on other exercises they're more like bench players. Because of that, they respond to low reps, high reps, and everything in between. The best chest-building program takes advantage of that versatility by working your pecs and all their buddies, using every angle and rep range. (Find more exercises that can help any man to go from scrawny to brawny.
THE WORKOUT Do this workout twice a week, resting for at least 2 or 3 days in between. Transform Your Body! The Big Arms Workout. This arm-expanding workout overloads your biceps and triceps for guaranteed growth. The program is only 2 days a week, because the exercises challenge all the muscles in your body; you'll need the rest of the week to recover and grow. On the first day, you'll focus on all the common weaknesses that limit your ability to add size to your arms. Day 2's aggressive approach directly targets your biceps and triceps so you can pack on more muscle. Try this program and you'll no longer need to make excuses for your upper body.
Do workout A once a week and workout B once a week, resting at least 2 days between sessions. Body-for-LIFE Challenge. Challenges. Add two inches to your height with yoga. Www.menshealth.com/mhlists/Most-Efficient-Workout/printer.php. Muscles are funny things. They respond to just about any type of training, as long as it's hard and as long as it's not the same damn thing you've always done. That's the beauty of density training: It's a whole lot of stuff you haven't tried yet.
And best of all, it'll hit your major muscles in a fraction of the time. Instead of counting reps and sets, you'll focus on the total amount of work you can accomplish in a fixed amount of time. As you progress, you'll naturally increase your sets and reps, be able to use more weight, and perform exercises that are more challenging. Try this plan, created by David Jack, director of Teamworks Fitness in Acton, Massachusetts, to increase the intensity of your workouts. Unsure what exercises you should focus on? THE PLAN: Do three density workouts a week, with at least 1 day off in between. Pushup Assume a pushup position, with your hands slightly beyond shoulder-width apart, feet together, and body in a straight line from head to ankles.