Men's Fitness Guide - Issue 18 2022

GUIDE 32

ESSENTIAL
EXERCISES
FOR SERIOUS

GAINS

SIX ISSUE 18

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CONTENTS GETTING STARTED

4 Foreword by Charles Poliquin 05

About the book 06

RULE ONE 08
16
Know your body 20
40
RULE TWO 52
62
Strengthen your core

RULE THREE

Use compound lifts

RULE FOUR

Vary your exercises

RULE FIVE

Utilise isolation moves

RULE SIX

Fix your weak spots

GUIDE 32

ESSENTIAL
EXERCISES
FOR SERIOUS

GAINS

SIX ISSUE 18

£4.99

RULES OF
BMUIULDSICNGLE KELSEYmedia

TIPS FOR MUST TRY FIX YOUR
BEGINNERS WORKOUTS WEAK SPOTS

FOREWORD

by Charles Poliquin, the world-renowned
strength and conditioning coach, who
has trained Olympians in 12 sports, world
record holders in ten sports and professional
athletes in the NBA, NFL, NHL, MLB and
Premier League

The chances are that you’ve picked up Six Rules of Building Muscle
for one of several reasons. You may have never set foot in a gym before
but want to make some positive changes to your physique. Or maybe you
have trained with weights for a while but have been disappointed by
your progress. Or you may be an experienced gym-goer who’s looking for
new ways to continue to add muscular size and strength.
The scenarios may be different, but the ultimate aim is exactly the same.
You want to add hard, lean muscle to your frame to be fitter, stronger and to
look better with your shirt off. Let’s face it – who doesn’t?
Despite what you may think, building muscle is easy. That’s right. There
is no myth or mystery about packing hard, lean muscle to your frame. It
doesn’t require pills and foul-tasting potions, nor does it involve risking life
and limb on all manner of kit and equipment that looks as though it should
really belong in a medieval dungeon.
All that’s required is that you train smart, eat well and then rest to allow
your muscles to build back bigger and stronger. But what type of exercises
should you be doing and how often? Why should you shake up your training
to ensure your muscles grow? When is the right time to ring these changes?
If you are looking for the answers to these and many more questions
about building the body you’ve always wanted, then you’ve come to the
right place. In your hands, you will find the information, tips and advice
you need to build your dream body effectively and efficiently.
The only question I have is: what are you waiting for?

CHARLES POLIQUIN

5

ABOUT THIS GUIDE

To build strong, lean muscle, you need to follow just a few simple rules

Here at Men’s Fitness the basis of all successful
magazine, we get asked muscle-building training
a lot of questions, and many programmes”
are on the subject of how
best to build muscle. With so
much training information
flying around – either at the
gym, or on websites and
online forums – often offering
contradictory ideas on how to
Joe Warner, editor make yourself bigger, stronger
and leaner, the simple truths
can quickly become overcomplicated and
downright confusing.
Which is why this guide has separated the facts
from the fiction and the fads, to provide you with
all the information you need – explained in simple
but highly effective terms – on how you can
transform your physique.

Simple steps

In the pages that follow you will find out how to
identify your body type. Once you know that,
you can make the most of your strengths – while
minimising your weaknesses – to start adding
muscle quickly and efficiently.

Then we shift focus to compound exercises –
those that involve more than one muscle group
– which form the basis of all successful muscle-
building training programmes. With our step-by-
step guide you’ll be able to master these extremely
effective moves in no time.

Mix it up

The next chapter is a nod to the limitations of
doing the same exercises week in, week out, as we
detail the main variations of the key compound
moves, and why you should do them to keep
your muscles growing. We also look at how you
can identify and fix any muscular imbalances or
weaknesses that might be holding you back.

Chapter five then takes a magnifying glass to
the best isolation moves – including exercise
selection, sets, reps and tempo – and why
incorporating these regularly is critical to your
pursuit of muscle.

6

So sit back and start reading. That’s the easy bit.
Then you can put your newfound knowledge into
action. We won’t lie: that is the hard part, requiring
motivation, determination and dedication. But by
clearly explaining what you need to do, when to
do it and, crucually, why, we hope to make your
muscle-building journey not only successful, but
enjoyable and rewarding.

“By clearly explaining what
you need to do, when to do it
and why, we hope to make
your muscle-building
journey successful and
enjoyable”

7

RULE ONE KNOW YOUR BODY

Control your
body shape

Whether you pack on muscle easily, struggle to shi
your gut, or stay lean despite hours li ing weights,
smart training will maximise your potential

Before we begin, it’s important that out as either being an endomorph
you establish which body shape (big, with higher levels of body fat),
you have been gifted by your parents. a mesomorph (naturally muscular),
Knowing that means you can train in or an ectomorph (naturally lean).
the most e icient way possible, to reap
maximum changes in minimum time. Power struggle
The idea that human body types are
genetically pre-set is nothing new. Plato Over the past decade, science has
mentions it in The Republic, which was discovered a lot more about how
written around 380BC, and the 19th- your genetic makeup determines
century philosopher Friedrich Nietzsche what your body shape will be – and,
referred to the idea in The Antichrist, more importantly, what you can do to
years before psychologist William overcome your genetic shape.
Herbert Sheldon popularised three
broad ‘categories’ of body in the 1940s. Read on to learn more about the three
It’s now widely recognised that most di ferent body types, and to discover
people have a body type marking them the steps you can take to build the body
you’ve always wanted, no matter what
genetic card you’ve been dealt.

Are you an
endomorph,
mesomorph or
ectomorph?
Read on to

find out.

8

1BODY SHAPES:ENDOMORPH
KNOW YOUR BODY
Shi your spare tyre by li ing more and being careful
with what you eat

If you have trouble FIT TIP
shifting weight even when
watching your diet, the chances Endomorphs should
are you’re an endomorph: forget sit-ups and
characterised by having a swap hours of easy
relatively high amount of stored
fat, a wide waist and a large bone exercise for shorter,
structure. intense sessions in

the gym

What’s going on on yourself if the weight isn’t body hypertrophy; Tuesday,
coming off. You just need to train lower-body conditioning such
Evolutionarily speaking, you’re smarter. as sprints; Thursday, lower-
a badass: when food was scarce, body hypertrophy; and a Friday
natural selection probably What you’re doing wrong ‘repetition’ day on the upper
favoured humans with fat- body, when you’ll do lots of reps
storing metabolisms. But now There’s no point in spending at relatively low weights.
sofas and milkshakes are readily hours on a treadmill. If you’re
available, those same genes are trying to lose weight you need What to eat
scuppering you. In one study, to ditch long, slow, steady-state
where subjects were overfed cardiovascular work for more Unfortunately, you’ll have
for 1,000 calories a day over interval-based conditioning to to watch what you eat more
a 100-day period, weight gain strip away fat. Sprints and box strictly than people with other
varied from 4.3kg to 13kg, and jumps are great, but if you’re body shapes. The first thing to
demonstrated that people heavy to the point of being keep an eye on is the amount
more predisposed to store fat worried about your joints, then of carbs you’re eating. Too
put on three times as much moves like the sled push are many throughout the day will
weight as others. Some experts slower but just as effective. And spike your levels of insulin, the
suggest that heredity factors don’t fall into the trap of doing fat-storing hormone. Instead,
might account for as much as hundreds of sit-ups to shift your get most of your carbs from
70 per cent of your body mass gut. The idea you can spot- vegetables, and experiment
reduce fat is a myth. To reveal with your diet to see what else
The look that hidden six-pack you need to might be holding you back. And,
lose weight from everywhere. of course, too much booze isn’t
Large going to do you any favours.
What you should be doing
Why? What else
You should be combining
High tendency to store body fat hypertrophy, or muscle-building There’s some evidence that extra
work, with conditioning to weight around the midsection
Do strip away that unwanted body indicates high levels of the
fat. A four-day split could go stress hormone cortisol and
Train with intensity
Watch your carb intake
Build your shoulders

Don’t

Do endless sit-ups
Drink lots of booze
Lose patience

9

handle stress, so try to
minimise its effects
by getting plenty
of sleep and avoid
overtraining. In terms
of supplements, you
drinks, which are full

Money moves

10

1BODY SHAPES:MESOMORPH

You’re genetically gi ed, but training smarter

If you are a mesomorph, FIT TIP
you’ll know it from the
envious looks you get. That’s Mesomorphs ind
because mesomorphs can look building muscle easy,
fairly well built without even
setting foot in a gym. If this but must still stay
sounds like you, then you’ve hit focused to achieve
the genetic jackpot – but you their full potential
can still make the most of your

tricks.

What’s going on

If you expand in size when
you so much as look at a
dumbbell, chances are it’s all to
do with satellite cell-mediated
myonuclear addition – or, in
non-science terms, the amount
of cells surrounding your
muscle fibres and your ability

One study showed that out
of 66 people put on the same
weights programme, the top 17
‘responders’ experienced a 58

The look great head start, but losing fat Mesomorphs should train
and training efficiently can work athletically to capitalise on
Well-built wonders. their genetic gift, so do sprints,
box jumps and vertical jumps
Why? What you’re doing wrong or other explosive moves.
You respond well to low reps
High metabolism, responsive Mesomorphs often don’t train – around the three-to-five range –
muscle cells as hard as they can, and the and power moves. Alternatively,
workouts they do might lack give interval sprints a go. They
Do intensity. To counter that, try will pump up your metabolism
performing timed workouts so for the rest of the day and really
Train like an athlete that you have a target to aim at, strip away fat.
Time your workouts as this will increase your focus,
Set personal bests intensity and effort levels.

Don’t

Take your body for granted
Neglect recovery sessions
Eat whatever you like

11

What to eat

What else

workout.

Money moves

on the clean.

“Mesomorphs should train
athletically to capitalise
on their genetic gift”

12

1BODY SHAPES: ECTOMORPH

It’s hard for you to build muscle, but not impossible

You’ve got the build of a FIT TIP
marathon runner – lean,
but short on muscle. And it Compound lifts, such
can be difficult to pack on size, as the deadlift, should
despite hours in the gym.
form the basis of
What’s going on every ectomorph’s

Research shows that some training plan
individuals have trouble

Further tests on the group
mentioned on page 20 showed
that the worst ‘responders’ saw
no change in their regulation
of myogenin – a key gene

workout programme saw their

or frequency of their workouts
the poor responders may well
have seen better results.

The look isolation moves like the biceps sets, in the eight to 12 rep range.
curl. You need to build your But you don’t have to live in the
Lean and long training programme around big, gym to put on muscle – quite the
compound movements like the contrary. If you’re working out
Why? squat, deadlift and bench press. four or five days a week, then
These involve more muscles and you’re making things inefficient,
Di culty building muscle give you the hormonal boost that because you’ll be speeding up
helps build muscle. You can still your metabolism too much and
Do use isolation moves, but they making it difficult to put on size.
need to supplement your main Stick to three quality sessions
Train with compound workout: around 80 per cent of per week and keep the training
moves your workout should be based on time, after a warm-up, to 45
Eat enough protein hitting your major muscle groups. minutes or less.
Use isolation moves as
‘ nishers’

Don’t

Stick to isolation moves
Train too o en
Do too much cardio

13

“Stick to three quality
sessions per week, and
keep the training time

to 45 minutes or less”

KNOW YOUR MUSCLES 1

There are over 600 muscles in your body. 1
These are the major ones you’ll be working

Deltoids 23 45
1 Medial deltoid (middle) 78
2 Anterior deltoid (front)
6
Pectorals 9
3 Pectoralis major
4 Pectoralis minor (beneath the pectoralis major)

Biceps 1 10
5 Biceps brachii 11
6 Brachialis 2 3
7 Brachioradialis 4

Forearms 5
8 Flexor carpi radialis

Abdominals 6 9
9 Serratus anterior 7
10 Rectus abdominis 8 11 13 12
11 External obliques 14
12 Internal obliques 10 12
13
(beneath external obliques)
13 Transverse abdominis

(beneath internal obliques)

Quadriceps 14 15
14 Vastus lateralis 16
15 Rectus femoris 15
16 Vastus intermedius 16

(beneath rectus femoris)
17 Vastus medialis

Traps 17
1 Trapezius

Back Lower back
2 Teres major 10 Erector spinae
3 Rhomboid (beneath trapezius)
Glutes
Deltoids 11 Gluteus maximus
4 Rotator cu (beneath deltoids)
5 Posterior deltoid (back) Hamstrings
12 Biceps femoris
Lats 13 Semitendinosus
6 Latissimus dorsi 14 Semimembranosus

Triceps Calves
7 Triceps brachii long head 15 Gastrocnemius
8 Triceps brachii lateral head 16 Soleus
9 Triceps brachii medial head

15

CORE STRENGTH

Build a solid
midsection
and reap
the rewards

A solid core is more
than just about having
an impressive six-pack. In
fact, having a stomach of steel
offers far more benefits to your
muscle-building ambitions
than just looking good. That’s
because a strong, stable core
means you can more effectively
transfer power between your
upper and lower body – vital
for lifting heavy weights. It
also provides a solid base for
almost every upper-body lift,
especially those that involve
lifting a weight overhead,
such as the shoulder press or
overhead squat.
Here are eight kit-free moves
that target your abdominals,
obliques and all the other
important deep-lying muscles
that make up your core.

16

CRUNCH HOW TO DO IT 2 BUILD A FOUNDATION

The classic move Lie on a mat with 17
for targeting your your knees bent at
upper abs. 90° and your feet

TARGET at on oor. Place
your ngers by
Upper abs your temples.
Contract your abs
to curl your chest
towards your
knees, keeping
your lower back on
the mat. Squeeze at
the top, then return
to the start.

REVERSE CRUNCH

Place the emphasis HOW TO DO IT
on the lower part of
your abs by hitting them Lie with your arms
from a different angle. by your sides with
knees bent at 90°
TARGET and feet at.
Contract your abs
Lower abs to li your hips
o the mat, then
curl your knees
towards your
chest, keeping your
knees at 90°. Pause,
then slowly lower
back to the start.

OBLIQUE CRUNCH

Hit your abs from HOW TO DO IT
the side to target
your obliques – the Lie on your side
muscles that frame with one arm in
your six-pack. front of body and
the other bent, so
TARGET your ngers touch
your temples.
Obliques Crunch up side-
ways, and hold for
a second at the top
of the move, then
lower slowly back
to the start.

CORE STRENGTH

PLANK HOW TO DO IT

Build a strong Hold your body
link between your in a straight line
upper and lower body. from head to heels,
with your elbows
TARGET beneath your
shoulders, feet
Core together and face
looking down.
Hold the position
for as long as you
can without letting
your hips sag.

SIDE PLANK HOW TO DO IT

Hold your body With your elbow
straight to build directly beneath
a powerful core and your shoulder,
improve your posture. hold your body in
a straight line from
TARGET head to feet.
Hold the position
Core for as long as you
Obliques can without letting
your hips sag,
then repeat on
the other side.

JACKKNIFE HOW TO DO IT

An advanced Lie at on your
move that requires back with your
flexibility as well as a arms behind your
strong core. head, and your feet
together.
TARGET Contract your abs
so your hands and
Abs feet meet over your
stomach. Keep
your legs straight
and squeeze you
abs at the top of
move, then return
to the start.

18

PENDULUM HOW TO DO IT 2 BUILD A FOUNDATION

Keep the focus Lie at on your 19
on your lower back with your
abs and obliques with arms out to the
this advanced move. sides and your
legs straight up in
TARGET the air. Keep your
shoulders and
Lower abs upper back on the
Obliques mat throughout.

BICYCLE Twist over to one
side, keeping your
legs straight. Go as
far as you can to
the side without
letting your feet
hit the oor. Re-
verse back to
the start and twist
the other way.

Do them quickly –
but in a controlled
manner – to really work your
core muscles hard.

TARGET

Abs
Obliques

HOW TO DO IT

Lie at on your back. Crunch
up and bring your right elbow
to meet your le knee. Repeat
on alternate sides.



RULE THREE

COMPOUND

22 Squat
24 Bench press
26 Deadli
28 Pull-up
30 Lunge
32 Shoulder press
34 Bent-over row
36 Clean
38 Snatch

BARBELL SQUAT

Master this classic move to pack on full-body muscle
and build a rock-strong core

The king of the lifts, the squat targets the quads, Target
glutes, hamstrings, core and back, making it one
of – if not the – most important exercises in your muscle- Quads
building arsenal. Although your legs are the obvious Hamstrings
target, squats create an overall anabolic environment Glutes
that triggers the release of extra testosterone and Core
growth hormone in the bloodstream. That not only Back
benefits your legs, but will also help build your upper
body and torch a serious amount of fat in the process.

How to do it

Rest the bar against the back a
of your shoulders – not on your
neck – and hold the bar with
an overhand grip (wider
than shoulder-width).

Your feet should be shoulder-
width apart, with your toes
pointing slightly outwards.

Slowly lower yourself down,
keeping your chest and chin
up while maintaining a natural
arch in your back. Keep the
weight on your heels, your
body upright and don’t let your
knees roll inwards or forwards.

Bring your body down until
your thighs are at least
parallel to the oor. The deeper
you can squat, the better.

Drive back up through your
heels. At the top, push forward
with your hips and squeeze
your glutes to ‘reset’ into the
start position, and repeat.

b

22

3

FIT TIP

Never hold your
breath during a heavy
lift. Instead, the general rule
is to breathe in as you lower
the weight and breathe out

through pursed lips
as you lift

FIT TIP

Don’t point your
toes outwards too much,

because this increases
the load on the knee joint,

which puts you at
risk of injury

23

BENCH PRESS

This favourite li will add size and strength to
your chest, shoulders and arms

The bench press has always been an Target
important and popular move, because it is
quite simply the best exercise for developing upper- Chest
body size, power and strength. Mainly working the Shoulders
chest, the bench press also recruits the muscles Triceps
at the front of the shoulders and back of the arms,
making it a firm favourite for anyone wanting to
firm up their torso. Always warm up thoroughly
before hitting your working sets: press-ups are a
good idea, followed by a set with the empty barbell.

How to do it a
b
Lie on the bench with
your feet on the oor,
directly beneath
your knees.

Your head, upper back
and glutes should be

at against the bench.
Brace your core and
maintain a natural arch
in your back.

Hold the bar with an
overhand grip that is
just wider than
shoulder-width apart.

Slowly lower the bar
to your chest, taking
your elbows out to
90°, until the bar is
almost touching the
middle of your chest –
or just over the nipples.

Drive your feet
hard into the oor, then
press the bar back to
the start position.

24

FIT TIP 3
USE COMPOUND LIFTS
A too-narrow grip on the
bar places greater emphasis
on the triceps (back of your
arms). A wider grip shifts more
focus on to your chest, but this
position makes it harder to

achieve a full range
of motion

FIT TIP

Maintain control of
the weight throughout the
move to keep the focus on your
muscles. Bouncing the bar o f
your chest is not only dangerous
but means you’re relying on

momentum, not muscle

PREDICTING YOUR COEFFICIENT TABLE
ONE REP MAX
REPS COEFFICIENT
If you haven’t got a spotter, don’t want to 2 1.07
risk a max lift, or have no idea what your 3 1.12
max should be, you can use the table 4 1.15
below to predict it. Just use a weight 5 1.18
that you can do 2 to 10 reps with for a 6 1.21
max set, then multiply it by the value on 7 1.24
the right to get your predicted max. 8 1.27
9 1.30
EXAMPLE If you can lift 85kg for 5 reps, your 10 1.33
predicted 1RM is 85 x 1.18 = 100kg

25

DEADLIFT

This ultra-e ective move allows you to li heavy and build
a seriously strong physique – as long as you do it right

The deadlift works wonders for your Target
physique, because so many important muscle
groups are involved in the move: specifically the Quads
legs, glutes and back. Performed correctly, this lift Hamstrings
is one of the best exercises for developing a strong Glutes
and supportive lower back, and because so many Back
muscles are recruited you’ll be able to lift a lot of Core
weight. As well as the mass-building benefits of the
deadlift, a strong lower back and core will be better
at stabilising your upper body during every other
move you do, meaning you’ll be able to lift heavier
during other exercises, too.

How to do it

Squat down and grip the a
bar just outside your knees
with your core braced,
your shoulders retracted
and positioned over the
bar, and your back at.

Use your glutes and
hamstrings to power the
initial li , pushing down
through your heels.

Keep the bar close to your
body and, as it passes your
knees, push your hips for-
ward. Keep your shoulders
back throughout.

GET A GRIP b

Do you find that your
grip is failing before
your legs and back,
cutting every deadlift
set short? Poor grip
strength can result in

strengthener. Hold a collar in one
hand and squeeze it for two seconds
before releasing slowly. Do this 10 to
12 times, before swapping hands.

26

3
USE COMPOUND LIFTS
FIT TIP

Keep your core
muscles braced
throughout every single
rep to keep your upper-
body stable and prevent
lower-back pain

FIT TIP

Start with a light
bar and master the
correct deadlift form
before gradually adding
more weight as you
become stronger

27

PULL UP

Raise your game with this upper-body muscle sculptor

It may technically be a bodyweight exercise, Target
but the pull-up is one of the hardest moves
around. That’s because you have to lift and control Back
your entire body weight against gravity, so the load Lats
on your muscles is extremely high. This has the Biceps
huge advantage of building a strong, wide, upper Core
back, which helps create that coveted V-shape torso.
Preventing your legs from swinging during this
exercise also means that your core muscles get
a good workout.

How to do it a

Grasp the bar using an
overhand grip, with
your hands wider than
shoulder-width apart.
The wider they are,
the harder the move
becomes.

Start from a dead
hang with your arms
fully extended.

Pull yourself up
by squeezing your
lats together.

Once your chin
is higher than your
hands, slowly lower
yourself back to the
start position.

b

28

3
USE COMPOUND LIFTS

FIT TIP FIT TIP

Although they’re similar If you struggle with
moves, the one di ference this move, improve your
between a pull-up and a chin-up strength by jumping up to
is that for a pull-up you use an
overhand grip, while for a chin-up the top position, then
you use an underhand grip. The lowering yourself back down
latter is more biceps-dominant,
while pull-ups target your back very slowly. Jump back to
the top and repeat
and core more
29

BARBELL LUNGE

Build strong, powerful legs and a stable core with
this tried-and-tested muscle builder

When training their legs, most people overlook Target
lunges in favour of squats, but lunging is one of the
most basic human movement patterns. Lunges work the Glutes
powerhouse lower-body muscles (think the glutes, quads, Hamstrings
hamstrings and calves) but also involve the adductors, Quads
hip flexors and many other stabilising muscles – including Calves
your core – that need to be strong if you’re going to move Core
with speed, power and coordination. So not only are
they great for building muscle, they also have hugely
transferable benefits to almost every sport.

How to do it

Stand tall with a barbell resting on the a
back of your shoulders. Point your
elbows behind you to retract your
shoulder blades, and keep your back
upright and core braced throughout.

Take a big step forward, keeping your
knee over your front foot and not
beyond it. Lower down until both
knees are bent at 90˚, before pushing
back o your front foot to return to
the start position.

b

30

FIT TIP USE COMPOUND LIFTS3

Tightness in the muscles of 31
your posterior chain – upper back,
lower back, glutes and hamstrings –
can make lunging hard, because
tight muscles equal poor lexibility
and this move requires good muscle

strength and coordination.
Stretch out these key muscles

regularly to see your
lunge strength soar

FIT TIP

Always warm up
thoroughly with
some bodyweight
lunges, then slowly

increase the
weight

SHOULDER PRESS

Develop strong and wide shoulders with this
bulk-building upper-body move

The shoulder press is a massively important lift Target
for adding size and strength to your upper body. It
mainly works the front and middle deltoids – two of the Shoulders
three major muscles that make up your shoulders – but Triceps
also recruits those small, but very important, stabilising
muscles that support the shoulder joint. Your triceps
become involved as you straighten your arms, while
your core must work hard throughout to stabilise your
torso. It’s a key move for creating wide shoulders and will
also work wonders for your bench press.

How to do it

With your feet shoulder-width
apart, position a bar on your
upper chest, gripping it with
hands just wider than
shoulder-width apart.

Keep your chest upright and
your core muscles braced.

Press the bar directly over-
head, until your arms are fully
extended.

During the li ing phase, keep
your core braced and don’t tilt
your hips forward.

Lower the bar back down to
your chest and repeat.

b

a

32

3 USE COMPOUND LIFTS

FIT TIP

The shoulder is one
of the most complex joints
in the body and not one you

want to injure. Always
thoroughly warm up the
muscles before attempting

any heavy lifts

FIT TIP

The irst (and last) rep will be
the toughest, because there’s

no bounce e fect from the
elasticity of the muscles, but
don’t be put o f. Use your legs
to help initiate the irst rep

and the rest will be a
little easier

33

BENT OVER ROW

It’s a great move for building a big upper back, but the
technique can be tricky. Here’s how to do it right

Often overlooked by many, the bent-over row is a Target
vital move that will help forge a strong upper back.
If you spend most of your workout time on your chest Upper back
and neglect your back, that’s going to lead to a muscular Biceps
imbalance that brings your shoulders forward. Not only Core
does this not look good, it also increases your risk of injury. Lats
That’s why the bent-over row is so important. It works
the opposite muscle group to the bench press, specifically
the powerhouse muscles of the upper back – traps, lats,
rhomboids and rear deltoids. The biceps also assist the lift,
while your abs are called into action to keep your torso
straight and stable.

How to do it a

Grip the bar with an
overhand grip just
wider than shoul-
der-width apart.

Stand with your
core braced, your
back straight and
your shoulder
blades retracted.

Bend your knees
slightly and lean
forward from the hips,
not the waist.

Pull the bar up to your
lower sternum, fully
retracting your shoulder
blades to allow the bar
to come up to your
chest, then lower the
bar slowly to the start.

b

34

FIT TIP 3 USE COMPOUND LIFTS

If you want to shift the FIT TIP
emphasis of this move
If you’re struggling with the
onto your biceps, weight, don’t shrug your
use an underhand
shoulders and round your back,
grip on the bar because that takes the emphasis

away from the target muscles.
It’s far better to lower the
weight and maintain
correct form

35

CLEAN

This power-building move builds strength and
stability from top to toe

The clean involves almost all your major How to do it
muscle groups, forcing them to work
together so you can efficiently move the bar from Stand with your shins touching the bar and
the floor to shoulder-height as quickly as possible. feet shoulder-width apart.
That makes it a high-risk move, so start with a light
barbell and master the correct form before adding Squat down and hold the bar with an over-
additional weight. But big risk equals big rewards: hand grip.
get this exercise right and you’ll build explosive
power that has great cross-over to many sports Keeping your core braced, your chest up and
and everyday activities. a natural arch in your back, li the bar o the
ground by driving up through your heels.
Target
Once the bar reaches your hips, rise up
Whole body on tiptoes, shrug your shoulders powerfully
and pull the bar up higher, leading with
your elbows.

As the bar travels towards shoulder height,
squat back down under the bar and rotate
your elbows forward, so you catch it on your

nger tips and the front of your shoulders.

Reverse the move back to the start.

a b c

36

3

FIT TIP

Keep the bar as close to
your body as you can as you

pull it upwards. This is the
shortest and most e icient
route to get the bar high,

allowing you to duck
under it and catch it on

your shoulders

FIT TIP

The clean puts pressure
on your lower back, so irst
build up your lower-back

strength with the squat,
deadlift and bent-over row

37

SNATCH

The snatch improves every facet of your tness, from
power and coordination, to strength and mobility

This Olympic lift not only builds full- How to do it
body muscle, but also flexibility and
coordination. Targeting your entire posterior Stand with feet hip-width apart with your
chain – all the muscles down the back of your shins touching the bar.
body, from neck to calves – the snatch is more
commonly associated with powerlifters than Squat down, keeping a natural arch in your
regular gym-goers. But that doesn’t mean you back and your chest out, and grip the bar with
shouldn’t use it to improve your explosive hands wider than shoulder-width apart.
power, strength, speed and core stability.
Besides, many sports mimic its movement Push down through your heels and straighten
pattern in some form. As with all big lifts, you your legs to li the bar o the ground, keeping
need to ensure you set up correctly and focus it as close to your legs as possible.
your mind completely on the lift to get it right.
As soon as it reaches your thighs, pull your
Target shoulders back and bring the bar up hard and
fast, ‘ ipping’ the bar over and onto your ngers
Whole body while getting your body under the bar by
dropping into a squat position.

Finish the movement by standing up out of
the squat with your legs fully straightened,
holding the bar directly above your head with
your arms extended.

ab c

38

3
USE COMPOUND LIFTS

FIT TIP FIT TIP

Concentration and form Shoulder lexibility is
are key to not only performing vital to control the weight as
a successful lift, but also making the bar rises up and over your
sure you avoid injury. Imagine your head. Because this is a high-
feet are nailed to the loor, keep risk lift, begin with a light bar
your hands wide, shoulder blades to perfect your form before
pinched, chest pushed forward, you start lifting any serious
core braced, eyes straight ahead,
weight
and you’re ready
39

RULE FOUR

EXERCISES

42 Deadli variations
44 Pull-up variations
46 Lunge variations
48 Shoulder press variations
50 Clean variations



DEADLIFT VARIATIONS

A strong back will bene t every other li and improve your
posture for everyday health. Here’s how to build one

GOOD MORNING

WHY DO IT? This move works
the erector spinae, along with the
hamstrings and glutes. It’s a great move,
but maintain perfect form throughout to
prevent injury, and start with a light bar.

How to do it

Stand tall with a light barbell
resting across the top of your
shoulders. Hold the bar just
outside your shoulders.

Brace your core, retract your
shoulder blades and maintain a
natural arch in your back through-
out the move.

Feet should be between hip- and
shoulder-width apart with a slight
bend in your knees.

Bend forward slowly from the hips,
not the waist, and lean forward as
far is your hamstrings allow, but not
past horizontal.

Return back to the start.

a b

42

SUMO DEADLIFT a b 4 VARY YOUR EXERCISES
b
WHY DO IT? By taking a wider 43
stance you recruit your glutes and
stretch your adductors.

How to do it

Stand behind the bar with your feet
wider than shoulder-width apart
and your toes pointing outwards.

Squat down and grip the bar with
your hands shoulder-width apart.

Keeping a natural arch in your
back, drive with your legs and push
your hips forward to li the bar
until you are standing upright.

Reverse the movement to return
the bar to the oor.

BARBELL SUITCASE DEADLIFT

WHY DO IT? Because the weight a
is only on one side, your abs have
to work hard to keep your torso upright
and stable. You are also going to be
hitting your glutes, obliques and lats as
you work each side of the body. It will
improve your grip strength, too.

How to do it

Place a barbell on your le side.
Crouch down into a deadli
position and grab the middle
of the bar with your le hand.

Brace your core, keep a natural arch
in your back and drive with your
legs to deadli the bar up to thigh
height, while keeping it parallel to
the oor.

PULL UP VARIATIONS

Master these classic moves for a bigger,
stronger and more balanced upper body

CHIN UP

WHY DO IT? Using an underhand
grip shifts the focus to your biceps.
That makes it slightly easier, but still
taxes all the major muscles of your
upper back.

How to do it

Grab the bar with an underhand
grip with your hands closer than
shoulder-width apart.

Start from a dead hang with your
arms fully extended.

Pull yourself up by squeezing your
lats together.

Once your chin is higher than your
hands, pause brie y, before slowly
lowering yourself back to the start.

a b

44

LAT PULL DOWN 4 VARY YOUR EXERCISES

WHY DO IT? As the name a b
suggests, this is an excellent
exercise for stretching and 45
strengthening your latissimus dorsi,
the broadest muscle in your back.

How to do it

Sit on the seat and take an overhand,
wide grip on the bar.

Look forward, retract your shoulder
blades and keep your torso upright.

Pull the bar down in front of you
until it reaches your upper chest.
Don’t lean back to aid the movement.

Squeeze your lats at the bottom
of the move and return the bar
slowly to the top.

DUMBBELL PULL OVER

WHY DO IT? Although a single-
joint move, this exercise works
a large number of muscles, specifically
the lats, chest and triceps.

How to do it a
b
Lie on a bench with shoulders and
head supported, feet at on oor.

Hold a single dumbbell with both
hands over your chest and engage
your core.

Slowly lower the weight behind your
head, keeping a slight bend in your
elbows. Don’t arch your back.

Pull your arms back over your head
to the start.

LUNGE VARIATIONS

Work your legs, glutes and core with these
lower-body strengtheners

ROMANIAN DEADLIFT How to do it Lean forward from the
hips and slowly lower
WHY DO IT? This is one of the Hold a barbell with the bar down your shins,
best moves for building muscle an overhand grip just until you feel a stretch in
mass on the backs of your legs. Perfect outside your hips. Stand your hamstrings.
form is vital to protect your lower back with feet shoulder-width
from injury. Always lean forward, slowly apart, shoulder blades Push your hips forward
– from your hips, not your waist – and retracted, torso upright, to reverse the move
control the bar slowly down your shins. core braced and a natu- back to the start.
ral arch in your back.

a

b

46

GYM BALL LEG CURL a 4 VARY YOUR EXERCISES
b
WHY DO IT? Don’t be fooled by 47
the fact this is a bodyweight move:
it hits your hamstrings hard.

How to do it

Lie with head, shoulders and upper
back on a gym mat with your feet
together on top of a gym ball. Your
body should form a straight line
from head to heels.

With your back straight, raise your
hips and use your heels to drag the
ball toward you.

Pause brie y at the top of the
move, before slowly returning
to the start.

DUMBBELL LATERAL LUNGE

WHY DO IT? Ignoring your
inner thigh muscles can lead to
muscular imbalances and injury, but
if you strengthen them with this move
you’ll improve your performance in
every single lower-body lift.

How to do it b

Stand tall with feet close together, a
holding a dumbbell in each hand.

Keeping your core braced and
head looking forward, take a big
step to the side with your right leg
and lower your body down, so
your right knee is in line with
your toes.

Push back o your right leg and
repeat the other side.

SHOULDER PRESS VARIATIONS

Build broad shoulders to create that v-shaped torso

PUSH PRESS

WHY DO IT? Using your legs to
initiate the move enables you to
lift more weight, and prevents poor form
at the start of each rep.

How to do it

Stand tall with a barbell across your
upper chest. Hold the bar with an overhand
grip just wider than shoulder-width apart.
Keeping your core braced, bend your knees
slightly before standing back up while at the
same time pressing the bar directly overhead
by straightening your arms. Don’t completely
lock out your elbows.
Slowly return the bar back down to the start.

a b

48

ARNOLD PRESS a 4 VARY YOUR EXERCISES

WHY DO IT? This variation b 49
combines a pressing action with b
a rotational one, hitting your deltoids
from several angles. c

How to do it

Sit on an upright bench with
a dumbbell in each hand, palms
facing you.

Keep your feet at on the oor, core
braced, back against the bench and
head looking forward.

Press the weights up, rotating your
palms so that you nish with arms
extended and palms facing away.

Reverse the movement back down
to the start.

BARBELL CUBAN PRESS

WHY DO IT? It works the rotator a
cuff – the stabilising muscles of the

shoulder joint – which will allow you to

lift heavier on other shoulder moves.

How to do it d

Hold a light barbell, with an over-
hand grip, at thigh height.

Raise the bar until it’s at
shoulder height.

Rotate your arms so that your
hands point up, keeping your
biceps horizontal.

Press the bar directly overhead,
before reversing the movement
back to the start.

CLEAN VARIATIONS

Build total-body strength with these
complementary clean moves

FRONT How to do it a
SQUAT b
Rest the bar on the front of your
WHY DO IT? shoulders, gripping it with your
Resting the bar hands crossed in front of you,
on the front of your your elbows pointing forward
shoulders targets your and feet shoulder-width apart.
quads while protecting
the lower back. With Maintain a natural arch in your
the bar in front, it’s also back and keep your core braced.
impossible to lean
forward, so you get a Squat down until your thighs are
deeper range of motion. at least parallel to the oor.

Push back up through your heels.

50