So what we¡¯ve done here is take that at-home routine to the gym to spruce it up with some barbell and cable work for added triceps isolation. This workout is bookended with the aforementioned DIY moves (replacing the granite countertop with actual dip bars), and sandwiching in lying EZ-bar extensions and cable overhead extensions in between. What you¡¯re left with is a nice blend of bodyweight and machine training, multi-joint mass builders, and single-joint detailers. Know what else you¡¯re left with? A beefier pair of tri¡¯s you can enjoy in the comfort of your own home, or anywhere else you care to flex.?

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Dip

Keep your torso vertical with the floor (upright) throughout the set and lock out the elbows at the top of each rep.

Video:?How to Perform the Bodyweight Dip

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Lying EZ-Bar Triceps Extension

For these skull crushers, go as heavy as you can for 10 to 12 reps with minimal flaring out of the elbows (though slight elbow flare on the last 2 to 3 reps is allowable). Bring the bar lightly down to your forehead and push up.

Video:?How to Perform the EZ-Bar Lying Triceps Extension

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Cable Overhead Triceps Extension

Keep your torso stationary throughout the movement to support triceps isolation. Point your elbows out to the sides and flex your triceps at the end.?

Video:?How to Perform the Cable Overhead Triceps Extension

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Triceps Pushup

Keep your elbows tight to your sides as you lower yourself to activate the tri¡¯s more than the pecs. Use a closer hand position if your shoulders are healthy.?

Video:?How to Perform the Close-Hands Pushup

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Straight Up Triceps Workout

^{*On the first two sets, stop short of failure (SF); on the last two sets, go to failure (F) on each.?
**Failure + rest-pause (RP). Fail, rest 15 seconds, rep out.?}

After all, the shoulders not only carry a huge workload in everyday life¡ªthey call it ¡°shouldering a burden¡± for a reason¡ªbut also play a key role in overall?posture and alignment. That¡¯s especially a concern in our modern, sedentary culture, when all of us spend too much time hunched over computers and behind steering wheels. We need to take preventative action to keep our shoulders from rounding permanently, thus contributing to muscle dysfunction from head to toe. Plus, a pair of powerful, properly aligned shoulders gives you a strong overall look. And unlike most people, who lose height over time as they shift forward, you¡¯ll literally stand tall with a big, functional set of shoulders.

We¡¯re going to do five?supersets?of two exercises each. Do one set of the first exercise, then move to the next exercise without resting. Rest only after the second exercise in each superset. Do each superset twice in total before moving on to the next superset.

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90/90 Shoulder Stretch / Suspension Trainer Y

1A. 90/90 SHOULDER STRETCH

Why it works: You don¡¯t want to start a shoulders workout without addressing the impact they¡¯ve taken from sitting all day, likely rounding forward. This stretch opens your shoulders while stretching the muscles of your middle and upper back.

How to do it: Lie on the ground on your left side with legs tucked into the torso at a 90-degree angle. Keep both arms straight, parallel to your knees. Keeping the knees together and on the ground, rotate your chest and right arm to the right, putting your back on the ground. Hold for two seconds and return to starting position.

Prescription: 2 sets of 10 reps to each side.

1B. SUSPENSION TRAINER Y

Why it works: This move not only strengthens the back and shoulders, but also counteracts the effects of sitting by pulling your shoulders back and down where they belong. That¡¯s especially important in this first superset. It¡¯s also a brilliant way to target your rear deltoids with only your bodyweight.

How to do it: Stand facing a suspension trainer, knees slightly bent, holding a handle in each hand. Your arms should be overhead to form a Y with the trainer hanging diagonally. Lean backward, initiating the movement with your shoulder blades. Make sure you keep your elbows slightly bent, and that you don¡¯t round your back. Return to starting position. If you need to make the move slightly easier, stand more upright; if you want to make it more difficult, lean back farther at the start of each rep.

Prescription: 2 sets of 10 reps.

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Alternating Dumbbell Bench Press / Pullups

2A. ALTERNATING DUMBBELL BENCH PRESS

Why it works: The dumbbell press challenges the shoulders to stabilize more than a barbell bench does. The extra pulse at the end also works the shoulders.

How to do it: Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. At the top of the movement, push farther with both hands, as if you¡¯re trying to punch the ceiling.

Prescription: 2 sets of 10 reps.

2B. PULLUPS

Why it works: Pullups often are cast as a back, chest, or even biceps exercises¡ªand yes, pullups do work all of those areas. But if done properly, by squeezing the shoulder blades back and down, the pullup also really works the shoulders and traps.

How to do it: Grab the bar with an overhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body up and build momentum. Finish by pulling up with your arms. Don¡¯t kick or bend your knees¡ªkeep your legs straight and your toes pointed.

Prescription: 2 sets of 10 reps (or as many as you can).

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Reach, Roll, and Lift / One-Arm, One-Leg Dumbbell Row

3A. REACH, ROLL, & LIFT

Why it works: A variation on yoga¡¯s familiar child¡¯s pose, this stretches your shoulders and upper back.

How to do it: Set up as if you were about to use an abs roller (kneeling on the floor, arms extended in front of you) except with a foam roller. Sitting on your heels, extend your arms and the back of your hands forward. Roll the foam forward while keeping your hips back, dropping your chest toward the ground. Lift and hold the stretch for two seconds. Return to starting position.

Prescription: 2 sets of 10 reps.

3B. ONE-ARM, ONE-LEG DUMBBELL ROW

Why it works: This total-body exercise works the hamstrings and lats, but the deep row targets the shoulders, too.

How to do it: Stand on one leg, gripping a stable surface in front of you (perhaps the dumbbell rack) with one hand. Bend by dropping your chest and lifting the leg opposite your free hand. Grab a dumbbell with your free hand. Pull it to the side of your waist and then lower it. Do 10 and switch sides.

Prescription: 2 sets of 10 reps per side.

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Suspension Trainer W / Feet-Elevated Pushup

4A. SUSPENSION TRAINER W

Why it works: Like the Suspension Trainer Y, this move strengthens the back and shoulders by pulling your shoulders back and down where they belong.

How to do it: Stand facing a suspension trainer, knees slightly bent, holding a handle in each hand. Your elbows should be bent 90 degress, forming a W with your torso so the trainer hangs diagonally. Fire your shoulders and back as you lean backward. Initiating the movement with your shoulder blades, pull yourself back up to the starting position. Make sure you maintain a 90-degree angle in your elbows.

Prescription: 2 sets of 10 reps.

4B. FEET-ELEVATED PUSHUP

Why it works: This version of the pushup places more emphasis on working the shoulders.

How to do it: Assume pushup position with your feet on a stair, bench, or Swiss ball. Lower while inhaling until your chest nearly touches the floor. Exhale as you push back up.

Prescription: 2 sets of 10 reps.

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Dumbbell Flye / Side-Plank

5A. DUMBBELL FLYE

Why it works: Though a reliable chest/pecs standby, this also works the deltoid, especially if you maintain proper form.

How to do it: Lie supine on a flat bench, holding a pair of dumbbells over your chest with elbows slightly bent and palms facing each other. Separate your hands, and lower the dumbbells to the sides until you feel a stretch in your chest. At the bottom of the movement, your palms should face the ceiling. Fire your pecs and lift the dumbbells until you reach the starting point, a movement some liken to hugging a barrel.

Prescription: 2 sets of 10 reps.

5B. SIDE-PLANK

Why it works: Your shoulders support this movement as they do with so many movements in life.

How to do it: Start on the ground on your left side, with your left forearm on the ground and your elbow under your shoulder. Push up off your elbow, creating a straight line from ankle to shoulder. Your hips should be off the ground, and only the side of your bottom foot and your elbow should be on the ground. Hold for 30 seconds.

Prescription: 2 sets.

Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.

Pullups are not easy ¨C the mechanical advantage is poor even in when you are in good position. Cheating them, while a fair thing to do on the last rep or two of each set, will not improve your long-term strength or size. Since the?lats?are a large muscle group that needs to be hit from different angles, you need to use a full range of motion across a variety of exercises. Pullups also require the contribution of dozens of smaller, contributing muscles which is good news ¨C it means that consistent training will lead to rapid strength gains in the short term and more total muscle gains down the road.

The following 6 exercises, when performed regularly (and correctly), will attack your entire group of pull muscles (including your biceps). Whether you can only do one or a few, if you continue to execute these movements with precision, you will find that a dozen pullups (or more) are well within your reach.

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WIDE-GRIP PULLUP

The emphasis: Upper lats, teres major

The breakdown: The king of the pulls, this exercise targets the lats from top to bottom but really emphasizes the top third, which makes it ideal as a width-builder. Due to the wide grip, the range of motion is often shorter than most pulls. However, you owe it to yourself to get as many reps as you can pulling as high as you can on each rep, the goal being to get your upper chest as close to the bar as possible before squeezing your shoulder blades together. Because your arm angle stays pretty open during this move, the contribution from the biceps is minimized.

The plan: This was one of Arnold¡¯s favorite exercises for building wide-flared lats. Because he was pulling around 230 pounds to the bar, he would simply pick a number ¨C say, 50 ¨C and complete as many sets to failure as was necessary to reach that number. The fewer the sets it takes to reach that number, the better. In the 50-rep scenario, once you can reach your goal in five sets or less, it¡¯s time to add weight.

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PULLUP (SHOULDER-WIDTH)

The emphasis: Upper-middle lats, rhomboids, rear delts

The breakdown: Perhaps the toughest of all the pulls, this variation calls into play your rhomboids, rear delts, and even the brachialis and brachioradialis to complete each rep. Because your hands are spaced more narrowly ¨C shoulder-width is ideal ¨C this move allows for a longer range of motion, meaning that the vertical emphasis of the pull starts to shift south to your lower lats, even if the upper lats remain the primary movers. Make sure you go all the way down, fully extending your arms and maximize this exercise for its tremendous strength challenge.

The plan: Using this move will require more involvement from your biceps so grip may become a factor. If your forearms are prone to fatigue, consider using straps to make it through your working sets. Shoot for multiple (3-4) sets of 10-12 reps, adding weight once you can do so with ease. It should be noted that you can perform kipping pull-ups to ¡°cheat¡± through a few reps if you fail before your target number of reps.?

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KIPPING PULLUP

The emphasis: Upper lats, teres major, biceps brachii

The breakdown: As a weight-room traditionalist, I am not a fan of these for building muscle thickness or even pure strength. Originally, this move was designed to help teach the body how to use momentum in climbing or gymnastics but due to the surge in CrossFit, it has become a mainstay of many conditioning programs. While the lats and upper back do get a workout as they initiate the movement, performing these early on will only enforce bad form and reduce your ability for good solid strength exercises later in your workout as the ballistic nature will both create a pump and instigate fatigue.

The plan: If you¡¯re a dyed-in-the-wool CrossFitter, this is part of the required curriculum and so should be part of your regular training routine. If you¡¯re new to the movement, be sure to train it only under the supervision of a knowledgeable and vigilant coach to limit your risk of injury. Because it places such a stretch on the fragile musculature of the shoulder joint, the small muscles of the rotator cuff may decide to revolt. In the context of a more traditional, size-and-strength focused routine, kipping pullups are an excellent way to finish a set of normal pullups. Once you hit initial failure on your controlled reps, add a handful (3-5) of kips to really finish off your lats.

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CHINUP

The emphasis: Lower lats, rhomboids, biceps brachii

The breakdown: By supinating your palms (i.e. going with an underhand grip), you will activate your biceps muscles more than in any of the other pullup variations because your elbows remain close to your body and the range of motion is significantly longer than with other pulls. The lats fire from top to bottom on this move as you pull with the upper portion of lats at the beginning of the movement when arms are fully extended and then down through the lower lats as you reach the top position. The movement also targets the mid-back, traps and rhomboids making this exercise one of the very best for overall back development. Additionally, it may be one of the easier moves of the bunch because it involves so many muscles at that optimize mechanic positioning for pulling. A well-rounded back routine includes both overhand and underhand pullups. Try performing reps without your thumb wrapped around the bar to keep as much focus as possible on the lats instead of the biceps.

The plan: If your lower lats have been lagging behind then you should try making this challenging move your focus. Try to maintain a vertical body positioning as you pull through to the top and squeeze your shoulder blades together before lowering yourself under control to a full stretch. For variety and increased difficulty, as well as a slight shift in the muscular focus, try using a wider (outside shoulder-width) underhand grip.?

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NEUTRAL-GRIP PULLUP

The emphasis: Lower lats, rhomboids, traps, brachialis

The breakdown: This off-the-beaten-path incarnation of the pullup is one of my personal favorites, especially if you use a wide grip. Like the underhand grip, this move provides a longer range of motion which helps you work the lats thoroughly as well as the traps and upper back muscles such as the rhomboids. You also get strong biceps activation with emphasis on the brachioradialis muscle. This again, due to mechanics, makes this exercise, one of the easier pulls. However, using a wide-grip will make this one of the tougher exercises in your arsenal as your mechanical advantage is seriously decreased. Additionally, the wide grip will reduce the contribution by the biceps, increase rear deltoid activation, and give more flare to your wings. Do both when you perform this move.

The plan: To perform the narrow-grip neutral pullup, simply position a parallel-grip cable attachment over a pull-up bar. The wider-grip version will usually require more creativity but certain pull-up towers in gyms have parallel bars that extend out a bit. They may be thicker than the provided pullup bar, which means the use of additional grip strength. An outdoor alternative may await you at your local playground where a set of monkey bars will offer a variety of hand spacings ¨C narrow, wide and other! Incorporate a variety of neutral-grip pulls into your routine for thorough development.

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TOWEL PULLUP

The emphasis: Lower lats, rhomboids, traps, brachialis, brachioradialis, wrist flexors

The breakdown: Taking a towel attachment and throwing it over and around a high bar to use for your grip ups the ante on pullup day. You can arrange multiple towels for wide grip moves or a single towel for close-grip pulls. The thicker the towel, the harder it is to grip, and thus you get the added benefit of providing a serious challenge for your forearm gripping muscles. But to that end, it will cause an intense forearm burn that will reduce your grip strength if you work these too soon in your training day. I¡¯d advise doing these first off in a routine to allow for maximal strength. The exception is if you incorporate these into a day dedicated exclusively to forearm training.

The plan: A pure strength move, the towel pullup first focuses on your forearms. If your forearms aren¡¯t strong enough to solidify your grip, then your lats won¡¯t be able to do the work that they need to in order to complete the pull. Like the one-arm push-up on chest day, this is a move for more advanced trainees who have mastered the basics. This simple move, however, can translate to greater grip strength on your traditional pulls, so don¡¯t wait until you feel you have ¡°graduated¡± into the realm of the advanced. Finish your next back day off with 2-3 sets of this move to failure and strive for a greater number each time you hit the gym.

THE STRAP TRAP: This question lingers on but the solution is easy. If you want big forearms, don¡¯t use straps. If your forearms fatigue to soon and limit your back development, then by all means use them. Studies show that the use of straps on pull days can help lifters get an additional 1-2 reps. But remember, when using straps you are simply mitigating the strain of the problem to a crutch not a cure, so my advice is to do as many sets as you can without straps and reserve their use for only your most difficult sets.?

The benefit of a superset, of course, is to combine movements that allow you to keep moving with no rest. If we do a series of pushing movements with no rest in-between, we¡¯ll quickly fatigue. The key to the superset is to alternate movements. That way, when one set of muscles is working, the other set of muscles is resting. This is not only a time-efficient way to train, but also an effective way to perform each exercise better, since supersets allow non-working muscles to recover faster while their opposing muscles work. You should be able to jump right into that second exercise without resting.

Fortunately, we can do plenty of pulling motions to blast the chest as effectively as our many pushing options. By alternating these motions, we can keep moving without rest between movements or even between supersets.

With this workout, we¡¯re going to do five supersets of two exercises. Do one set of the first exercise, a set of the other, and then a second set of each before moving on to the next superset.

Arm Exercises

5 Superset Workouts to Pump Up Your Biceps

Upgrade your guns with this superset routine.

Read article

Shoulder Exercises

Best Exercise Supersets: Shoulders and Traps

Get bigger and stronger up top.

Read article

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Bench Press / Pullups

1A. BENCH PRESS

WHY IT WORKS: There¡¯s a reason the NFL tests its prospects on the 225-lb bench at the Combine: It tests strength and power in your chest, shoulders, and triceps. You can start with much lower weight, of course, but the effect will be the same.

HOW TO DO IT: Lie face-up on the bench with your feet on the floor. Your shoulders and hips should remain in contact with the bench. Grab the bar just wider than shoulder-width, and hold it with straight arms over your shoulders. Breathe in, lowering the bar to your chest, and then drive the bar back to starting position. Extend your arms and shoulders fully.

PRESCRIPTION: 2 sets of 10 reps

1B. PULLUP

WHY IT WORKS: No other move makes you feel like you¡¯re building that V-shaped torso, and with good reason. You¡¯re working the muscles of your upper back, shoulders, biceps, and forearms, along with the chest.

HOW TO DO IT: Grab the bar with an overhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body up and build momentum. Finish by pulling up with your arms. Keep your legs straight¡ªno kicking.

PRESCRIPTION: 2 sets of 10 reps. If you can only do five, do five. If the pullup is too challenging at first, start with a ¡°horizontal¡± pullup by lying underneath the bar of a squat rack.

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Dumbbell Bench Press / One-Arm, One-Leg Dumbbell Row

2A. DUMBBELL BENCH PRESS

WHY IT WORKS: This bench variation stabilizes your shoulders in addition to providing the same benefits of the traditional bench press.

HOW TO DO IT: Lying face-up on the bench, holding dumbbells at the outside edges of your shoulders, press the dumbbells straight up over your chest. Lower the dumbbells, touching the outside of your shoulders, then push them back up.

PRESCRIPTION: 2 sets of 10 reps

2B. ONE-ARM, ONE-LEG DUMBBELL ROW

WHY IT WORKS: This is a total-body exercise, but it hits the chest, too. You¡¯ll also get a stretch of the hamstrings, and also challenge the lats.

HOW TO DO IT: Stand on one leg, gripping a stable surface in front of you (perhaps the dumbbell rack) with one hand. Bend by dropping your chest and lifting the leg opposite your free hand. Grab a dumbbell with your free hand. Pull it to the side of your waist and then lower it. Do 10, and switch sides.

PRESCRIPTION: 2 sets of 10 reps per side.

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Kettlebell Swings / Physio Ball Pushups

3A. KETTLEBELL SWING

WHY IT WORKS: These don¡¯t directly target the chest, but they provide so many benefits in terms of strengthening the hips, shoulders, and core (and burning a lot of calories). You¡¯ll inevitably see results in your chest, too.

HOW TO DO IT: Stand holding a kettlebell with both hands in front of you with straight arms. Squat as you lower the kettlebell along an arc under and between your legs. Drive your hips and swing the kettlebell up until your arms are parallel to the floor. Remember to keep your arms straight and your shoulder blades drawn back and down throughout the swing.

PRESCRIPTION: 2 sets of 10 reps.

3B. PHYSIO BALL PUSHUP

WHY IT WORKS: This is the chest-intensive exercise in this set. As with a pushup, this balance-intensive move increases strength in the chest, shoulders, and triceps¡ªbut the ball¡¯s instability forces you to work your core and shoulder stability.

HOW TO DO IT: Assume pushup position on a Swiss or physioball with fingers pointed down the sides. Push your shoulder blades away from each other. Lower yourself until your chest barely touches the ball. Maintain control of the ball as you push as far away from the ball as possible. Keep your body straight from ear to ankle.

PRESCRIPTION: 2 sets of 10 reps.

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: Dumbbell Incline Press / Cable Rotational Row

4A. DUMBBELL INCLINE PRESS

WHY IT WORKS: Because this lift hits your chest at a different angle, it forces you to emphasize your upper chest and the front of your shoulders.

HOW TO DO IT: Lie face-up on a bench set at a 45-degree angle. Holding dumbbells at the outside edges of your shoulders, press the dumbbells straight up over your chest. Lower the dumbbells, touching the outside of your shoulders, then push them back up.

PRESCRIPTION: 2 sets of 10 reps

4B. CABLE ROTATIONAL ROW

HOW TO DO IT: Attach a handle to a low pulley. Kneel facing the cable machine with your right knee and left foot on the floor. Reach across your body with your right hand to grab the handle, turning hips and shoulders to the machine. Rotate your right shoulder back, and pull the handle to your right hip. The movement should feel like you¡¯re starting a lawn mower.

WHY IT WORKS: This works your entire torso and chest, improving stability and strength. It also improves everyday rotational movements like, of course, starting a lawn mower.

PRESCRIPTION: 2 sets of 10 reps

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Dip / Dumbbell Flye

5A. DIP

WHY IT WORKS: It forces you to use your triceps¡ªand, depending on your torso angle, your chest¡ªto lift your entire bodyweight.

HOW TO DO IT: Position yourself above and between the bars, grabbing them with an overhand grip. For a slightly easier way of doing the exercise, cross your ankles behind you; to make it more difficult, keep your legs straight and your toes pointed forward. Lower yourself slowly, and push yourself back up in a controlled manner.

PRESCRIPTION: 2 sets of 10 reps

5B. DUMBBELL FLYE

WHY IT WORKS: Few movements so effectively challenge the pecs while also hitting the shoulders and biceps. Another advantage to the dumbbell flye: It¡¯s not as triceps-intensive as other chest moves, so you can pair it productively with dips.

HOW TO DO IT: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with elbows slightly bent, palms facing each other. Separate the hands and lower the dumbbells to the sides until you feel a stretch in your chest. At the bottom of the movement, your palms should be facing the ceiling. Reverse the motion until you reach the starting point, a movement some liken to ¡°hugging a barrel¡±.

PRESCRIPTION: 2 sets of 10 reps

Pete Williams is a N.A.S.M.-certified personal trainer and the author or co-author of a number of books on performance and training.

Let¡¯s take a look at six movements that are unsafe to perform with maximal weights.

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Dumbbell Flye

Too many ¡°bros¡± at the gym turn the flye into a quasi-press or focus on swinging the dumbbells to use momentum to lift the weight instead of focusing on the muscle. The other common mistake is an extreme range of motion; you want a comfortable stretch not an attempt to touch the dumbbells to the floors.

Neither of these techniques is safe and neither produces optimal results. Any deviation in form with this movement is a shift in results, and an increase in the chance of injury. Some words of wisdom for flyes: Keep the weight light enough so you can focus on muscle isolation and technique. Otherwise, you¡¯ll risk serious injury to the shoulders and pecs.

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Rolling Shrugs

Besides the fact that gravity resists downward, making the rolling inefficient for working the traps, this movement wreaks havoc on the?shoulder joints. I would suggest eliminating it all together and opting for shrugging up and down. If you insist on doing this movement, don¡¯t go too heavy.

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Stability Ball Press

In any serious strength-training setting, stability ball presses have gone the way of the dodo bird. It¡¯s an unsafe to press heavy (and not as effective) on an unstable surface; these movements were intended for physical therapy not for heavy strength training. Instead, opt for pressing on stable surfaces.

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Behind the Neck Press

There¡¯s an effectiveness of behind the neck presses for working the entire shoulder, and some old-school guys swear by them. Like anything, there is a risk-to-benefit ratio when doing these types of presses. So even though there is some benefit, the risk is fairly high.

¡°It¡¯s a really vulnerable position for the shoulder girdle, because the rotator cuff is at a mechanical disadvantage,¡± said?strength coach Eric Cressey about behind the neck presses.?An injured rotator cuff minimally means a cessation from heavy lifting and possibly a lifetime moratorium. Instead, opt for front or dumbbell presses. If you perform these, don¡¯t go heavy.

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Kipping Pullup

Unless you are an elite-level CrossFitter, you don¡¯t need to be doing these at all. Most people do not possess the shoulder strength or stability to perform this ballistic action. Instead, I recommend not doing these at all, but, if you insist, do not add extra weight.

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Bench Dip

Weighted dips have helped many bodybuilders and strength athletes keep them on the dip bars. Bench dips cause maximal, internal rotation and glenohumeral extension, a recipe for serious shoulder issues. Doing these beyond an occasional bodyweight finisher is flirting with disaster.

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Final Thoughts

Lifting heavy weights is a key variable in helping you get strong and jacked. Keep in mind that?safety depends on the movement. Going heavy on these six movements is ineffective and increases the chance of injury.

¡°This workout is total body, but I prioritized explosive exercises for the lower half, particularly hips, hamstrings, and glutes,¡± Williams explains. ¡°The stronger those muscles are, the faster you¡¯ll be. There¡¯s also core work, because being more stable through your trunk enables you to run more efficiently.¡±

Williams recommends hitting the routine twice a week (say, Monday and Thursday), running the following days (Tuesday and Friday), and recovering on other days.

Go for two to three miles on both weekly jaunts, but finish the second with eight to 10 hill sprints (five to 10 seconds). ¡°They¡¯re awesome for building speed,¡± Williams says. ¡°Start with 75 to 85% of max effort, with 45 to 60 seconds of rest.¡±

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Williams¡¯s Speed-Boosting Workout

DIRECTIONS: Complete all sets of each phase (A, B, C, D) before moving on to the next. Rest 15 to 20 seconds between sets.

The Warmup

1. Split-Stance Kneeling Adductor Stretch: 1 set, 5 reps per side
2. Leg Raise to Spider-Man Step*: 1 set, 5 reps per side
3. Groiner Lunge Hip Stretch With Arm Raise: 1 set, 5 reps per side
4. Pike to T-Pushup:?1 set, 10 reps

*PICTURED ABOVE: From a plank position, raise one leg off the floor and then step it forward so it¡¯s next to your hand. Bring it back and repeat on other side.

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PRIMARY

1. Suitecase Swing + Curl to Squat: 4 sets, 10 reps
2. Plyo Lunge*: 4 sets, 8 reps per side

*PICTURED ABOVE: Get down into a lunge position, with same-side hand as back leg on the floor. Explode up so you leave the ground. Do all reps on one side, then switch legs.

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SECONDARY

1. Bulgarian Split Squat*: 2-3 sets, 10 reps per side
2. Glute Bridge + Chest Press: 2-3 sets, 12 reps

*PICTURED ABOVE: Hold a dumbbell at shoulder height and another at your side. Place the same-side leg of the up dumbbell onto a box or bench. Move forward a foot and then squat down. At the top of the squat, press the shoulder-loaded dumbbell overhead.

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AUXILIARY

1. Dumbbell Stepup to Romanian Deadlift: 1-2 reps, 10 reps per side
2. Inverted TRX Rows (Low), Feet Elevated on Bench: 1-2 sets, 15 reps

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TRUNK

1. Stability-Ball-Elevated, Single-Leg Mountain Climber: 3 sets, 10 reps per side
2. Staggered-Stance Landmine Rotation* (previous image):?3 sets, 10 reps per side
3. Kettlebell Banded Antirotational**:?3 sets, 30 sec. per side

*PICTURED ABOVE: Put a barbell into a landmine sleeve and load with light weight. Grab with both hands in a split stance. Rotate the bar to one side and then to the other. That¡¯s 1 rep.
**PICTURED BELOW: Hold the end of an anchored band, with a kettlebell dangling in the middle, with both hands. Move hands up and down to bounce the bell. Don¡¯t let it take you out of position.

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Williams¡¯s Speed-Boosting Tips

Need a lift??Williams swears by energy-boosting Performix SST. ¡°Like the program, it gradually brings you to that high level,¡± he says. ¡°You¡¯re able to train longer and harder and make every workout count.¡± Consume with six to eight ounces of water, 30 minutes before training. Give the program a go and get ready to fly.

Nutrition suggestions:?You¡¯re going to need more calories within your diet because now you¡¯re adding on this whole different component to your training. I would try more carbs earlier in the day, so that you have more energy. And when strength training, you always want to incorporate enough protein in your diet.?

Running form and technique:?Just because you¡¯re trying to build speed doesn¡¯t mean you have to go full speed. Running is about being relaxed. The more relaxed you are when you run, the more efficient you can be, because if you¡¯re too uptight, then you¡¯re going to restrict your movement and you¡¯re actually going to be working harder, not smarter.

Avoiding injury:?People need to be more in tune to what their body is saying versus what they feel they¡¯re obligated to do from a program standpoint. If you¡¯re feeling exhausted, you have to adjust certain things. You have to be realistic and honest to what your body is telling you. Overtraining is a key cause of getting injured. So if you should do two reps instead of three, listen to that. That¡¯s going to prevent you from getting injured.

And just be sure to incorporate recovery: icing, massages, all those things that you have to do aside from the work itself. Because the training is ultimately breaking your body down; so you have to do those things to restore your body, to make sure you¡¯re running safely and efficiently.?

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The problem is that a lot of the moves that build the most power¡ªnamely, barbell clean and jerks and snatches¡ªrequire precise technique, more than most ordinary Joes can muster. Combine lackluster form with a moderate-to-heavy load, and your average gym rat cleaning a bar up to a front rack position from the floor is putting his knee, hip, and shoulder joints at serious risk. And if you¡¯re already injured and trying these, then you¡¯re really asking for it.

This following list of moves riffs on the classic exercises you need to build envy-inducing power but are designed to be joint-friendly. The mechanics of the moves will stay the same, but you¡¯ll utilize different equipment and slightly vary your angles to put your joints in a safer and more advantageous position. An example: Pushing weight in front of you at a 45-degree angle versus directly overhead isn¡¯t as taxing on your elbow and shoulder. (Check out the landmine jerk.) So whether you¡¯re staving off injury or working around an existing impediment, you can make yourself that much more explosive without the risk.

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Landmine Jerk

WHY: The push press and jerk are fundamental power builders, but the overhead position can reveal some serious joint vulnerability once you start to add weight. By using the landmine, you shift the load in front of your body, which allows you to lean into the weight as opposed to it bearing down on you.

DO IT: Place a barbell into a landmine attachment and load it with moderate weight. (If you¡¯ve never done these, start with one plate and add slowly from there.) Stand in a square stance, gripping the loaded end with your left hand as it¡¯s loaded on the same-side shoulder. Bend your knees, and then drive the bar up, kicking your left leg back and dipping under the weight, until your elbow is locked out. Do 4 sets of 6 reps on each side.

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Sled Power Row

WHY: Heavy back work like barbell rows can build muscle, but they can also strain your lower back. The sled power row is a full-body move that emphasizes explosion and places you in an upright position, so the stress is evenly distributed across your entire posterior chain (hamstrings, glutes, and back).

DO IT: Hook a TRX (or other suspension trainer) onto a loaded sled and grab a handle in each hand. Face the sled and, with full tension on the straps, sink into a little bit of a squat position. Explosively row your hands toward your ribs and then stand up and continue the row, ending in a standing position. Do 4 sets of 5 reps.

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Double Bench Plyo Pushup

WHY: Every bro loves tossing up big weight on the bench press, but this can place an immense amount of stress on the glenohumeral (GH) joint, which is the main ball and socket section of the shoulder. The GH joints are less stable than most ball and socket joints due to the shallow cavity the upper arm sits in. A plyo pushup with your torso elevated puts your joint in a less damaging position. If you¡¯re concerned that they¡¯re too easy, then simply do more reps¡ªyour body won¡¯t know the difference.

DO IT: Place two benches (or boxes that are about 12 to 18 inches off the floor) shoulder-width apart and place your hands on them, arms extended and feet on the floor. Lower yourself until your arms make a 90-degree angle and then explosively push up until your hands leave the box. Land softly on your palms and immediately go into the next rep. Do 4 sets of 5 reps.

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Dumbbell Snatch

WHY:?The snatch requires that you use your entire body to get the weight from hip level to stabilizing it overhead. The single-arm version, in which you use a dumbbell, is easier since you¡¯re inherently able to more easily control the load, which is naturally lighter. Think of this as a ¡°snatch lite.¡±

DO IT:?Start with the dumbbell hanging between your legs. Perform an explosive hip and knee extension to create the momentum to drive the weight overhead. Dip under the weight as it comes overhead and then stand up. Bring the weight back down, settle yourself, then go into the next rep.

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Rotational Medicine Ball Toss

WHY:?This move demands core engagement while utilizing power from other portions of the body. Rear-leg rotation generates the power that gets translated through the core and upper limbs, which also teaches the body to move as a unit as opposed to in isolated steps.

DO IT:?Stand perpendicular to a wall, standing about six feet away from it, holding a ball on the far hip. Keep your front foot planted and then rotate your back leg, twisting your torso only a little, and drive forward with your legs to launch the ball at the wall.

¡°I focus on creating muscle memory and going more in-depth,¡± Levesque explains. ¡°Rather than a regular bear crawl, you¡¯re pushing a plate in front of you, and instead of bicycles, you¡¯re doing bicycle extensions.¡±

These HIIT circuits may be brief, but they¡¯re challenging to complete with little rest and proper form. Levesque advises doing each twice a week or more, plus a mile run daily to keep those fires stoked¡ªwith-in reason. ¡°You have to listen to your body,¡± he cautions. ¡°If you¡¯re so sore you can¡¯t move, then you need to recover. But if you can do six days, three of each workout, you¡¯re going to get even better results.¡±

Try the workouts along with the following tips, and start shopping for boardshorts, because you¡¯ll be beach-ready in a matter of weeks.

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Levesque¡¯s Two-Part Body Burn

DIRECTIONS:?

• Perform each of the two workouts two to three times a week.
• Do each move with the same number of sets as a circuit, going through each one after the other.?
• Run one mile daily.

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UPPER-BODY WORKOUT

1. Assault Bike Sprint: 4 sets, sprint until you reach 20 calories burned (Pedal as hard as you can until the screen says you¡¯ve burned 20 calories. Try not to dip under your initial time for each sprint.)
2. Bear Crawl Plate Push: 4 sets, push for 20 yards per hand
3. Bicycle Extension: 4 sets, 15 reps (Lie on your back with one leg bent at 90 degrees and the same-side arm behind your head. Extend the other leg and arm out. Then reverse the position.)
4. Pushup*: 2 minutes, 10 reps every 20 seconds

*PICTURED ABOVE: Perform standard pushups, keeping your head, back, and butt all in line. Doing them on your fingertips is one way to increase the difficulty. Another way to make the pushup more challenging is to drape a resistance band across your upper back, securing the ends under your hand.

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LOWER-BODY WORKOUT

1. Warmup?Run: 0.5 mile
2. Full-Incline Treadmill Sprint: 4 sets, perform 8 10-second sprints?(Set a treadmill to its highest incline setting and sprint as hard as you can for 10 seconds. Optional: Hold a sandbag behind your head for an extra challenge.)
3. TRX Band Squat*: 4 sets, 20 reps
4. Dumbbell Situp: 4 sets, 15 reps
5. Rapid-Fire 20-Inch Box Jump: 4 sets, perform as many reps as possible in 30 seconds

*PICTURED ABOVE: Grab the handles of a suspension trainer set to high length. Walk back so there¡¯s tension on it and then squat down. From there, explode up so your feet leave the ground. Land gently.

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Levesque¡¯s Fat-Burning Tips

Get a boost:?To kick the shedding process into overdrive, Levesque recommends?Performix SST. ¡°I like to take it in the morning because it gives you that extra boost, but then it prolongs throughout the day, which helps stoke your metabolism and helps you burn fat even when you¡¯re not working out.¡± Alternately, SST can be taken 20 to 30 minutes before your workout to provide energy and focus.

Hydrate early:?¡°In the morning, before I do anything, I go to the fridge and I chug a glass of cold water. Sometimes I¡¯ll add an ice cube to make it even colder. It wakes your whole body up and gets it going.¡±

Drop the cop-outs:?¡°There¡¯s just no excuse for not working out and sweating. There¡¯s always a way, even if it¡¯s doing a couple hundred pushups or situps. Something to get moving.¡±

Spice things up: ¡°Hot and spicy food is always good for your metabolism as well. I put hot sauce on a lot of things. Frank¡¯s RedHot is good. You¡¯ve gotta watch out, because some hot sauces rack up the sodium, and that just bloats you. So find a lowsodium sauce.¡±

Boost your brew: ¡°Add a tablespoon of cinnamon to your coffee. That will get your metabolism going.¡±

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These are six workout myths we hear a lot, and they seem to make sense so a lot of people accept them as gym wisdom without question. The truth is, training is different for everyone, and nothing should be accepted as a hard and fast rule. And these supposed ¡°facts?¡± They¡¯re pure fiction.?

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Myth #1: If you¡¯re not getting stronger you¡¯re not getting bigger.

This is simply not true. Twenty years ago I was far stronger than I am now, but not nearly as big and muscular. While it¡¯s certainly important to try and push greater poundage as you move along in your training, this isn¡¯t the only factor necessary for inducing hypertrophy. Gaining strength is often a function of practicing and getting better at a particular exercise, which is more of a neuromuscular adaptation than anything else. Truth be told, becoming too efficient at lifting a weight can actually be counterproductive to forcing muscle growth.

If you¡¯re constantly doing the same exercises, your CNS (central nervous system) may begin to get so good at performing the movements that less muscle fibers will need to fire in order to move the weight. That¡¯s the opposite of what we want. Another thing to consider is that strength gains are finite and will eventually plateau. Of course, I¡¯m not trying to tell you to stop yourself from getting stronger, but know that hypertrophy is not solely reliant upon pushing heavier weights workout to workout.

You can also stimulate gains in mass by improving your mind/muscle connection, getting more work done in the same period of time, introducing novel training techniques, switching up lifting tempos, varying repetitions, and altering angles, grips and planes of motion.?

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Myth #2: Exercises like cable crossovers and leg extensions create striations in the muscle.

No exercise, no matter how strong the peak contraction, whether machine, cable, barbell, or dumbbell is going to actually create striations in a muscle. This is entirely a matter of genetics, similar to bone structure, muscle shape, muscle origin/insertion, and vascular formation.

You can put two equally developed bodybuilders next to each other, both with body fat in the low single digits and subcutaneous water levels at a point where the skin is paper thin, and while one might show wicked cross striations throughout their physique, the other may display little to none. In other words, those deep grooves that Kai Greene has all over his massive quads were there when he was born, and were not created through doing thousands of sets of leg extensions.

All resistance exercises contribute to muscular development in their own unique way by stimulating various motor unit pools and taxing specific sets of fibers¡ªbut none are directly chiseling in the deep striations seen on some competitive bodybuilders. Build your own physique and diet and you might find that you have highly visible striations in your chest from delts to sternum, whether or not you have never done a single cable crossover in your life.

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Myth #3: Use heavy weight and low reps for mass and light weights and high reps for definition.

It would be great if it was actually that simple, but unfortunately it¡¯s not. The truth is that building muscle is a complex process and a function of many physiological mechanisms that collectively ignite our anabolic pathways. In order to maximally stimulate all of these mechanisms we must present the muscles with a variety of stimuli, which means variations in rep ranges, training techniques, lifting speeds, and more. In other words, heavy weights?do assist in building bigger muscle, but so do medium and light weights. The key lies in giving your body the proper dose of each and not relying on a one-dimensional approach.

As for muscle definition, this is something that comes from achieving a body fat percentage of about 10 percent and lower (obviously the lower you get, the more definition you¡¯ll have). Lifting lighter weights for high reps is certainly not going to be solely responsible for making this happen as some people seem to believe. Only a sound nutritional regimen coupled with consistent cardio workouts and intelligent supplementation (in conjunction with your resistance training program) can push the body to rid itself of fat through increased calorie burn and a higher metabolic rate.?

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Myth #4: Using resistance other than body weight during ab training will thicken your waist.

Early on in my competitive bodybuilding career one of my main weaknesses was my abdominal region. While my waist was tight and narrow, my actual ab muscles were not as prominent as they needed to be. Up until that time I trained my abdominals with body weight only, and would usually do sets of about 40 to 50 reps before failure would occur. I knew that in order to reach higher levels in bodybuilding competition my abs would need to become thicker and more developed.

Despite not wanting to lose the advantage of such a small waist I decided to begin treating my abdominal workouts in the same manner as I would other body parts¡ªtargeting between eight and 15 reps per set. Now my abs received the same treatment as other muscles, with weighted crunches and leg lifts, never going over 20 reps, and most often failing at around 10 to 12. A year later I stepped onstage at my next competition seven pounds heavier with the same 28-inch waistline and grooves between my abs thick enough to hold a quarter.

While I would not recommend doing weighted side bends (which will greatly thicken the obliques), there is nothing wrong with training the rectus abdominis like other muscle groups if you are after maximum development.

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Myth #5: Bench presses cause torn pecs.

The reason I hate this myth is because it can prevent aspiring bodybuilders and athletes from utilizing an excellent chest-building exercise. No, it¡¯s not the use of this particular movement that causes pectoral tears and rotator cuff injuries, but the misuse of it. Unfortunately, the bench press has become the most popular measure of strength, which causes lifters to focus far too much on how much weight they can lift rather than doing the exercise with proper form and execution.

If you treat the bench press with respect by moving the bar slowly on the negative (no bouncing off the chest), using a proper ROM, keeping most sets in a range of eight to 12 reps (stop doing max singles every workout), warming up properly, and setting the torso in the correct position throughout (chest held high, shoulders shrugged down and back, slight arch in lower back, feet planted on the floor) then there will be far less potential for injury and far more potential for an Arnold-like-chest.

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Myth #6: You can¡¯t build big legs without barbell back squats.

There¡¯s no doubt that the basic barbell back squat is an amazing exercise for building mass and strength in your quads. Some of the biggest legs in bodybuilding were created with this movement as the foundation. However, most people who swear by barbell squats also happen to be perfectly ¡°built¡± for the movement, so proper form comes easily and most of the work is effectively done by the quads. For many others, however, this exercise is awkward and uncomfortable and results in more lower back and gluteus stimulation than anything else¡ªno matter how carefully each rep is executed.

Using myself as an example, I worked very hard on perfecting barbell squats in my first 10 years of training, eventually working up to sets of 10 to 12 deep reps with 405 pounds and no knee wraps (not much weight for some, but for me was substantial). Did my quads get huge from this? No. They got bigger for sure, but I would say that my glutes always grew disproportionately, while my lower back took quite a beating. It wasn¡¯t until I switched over to hack, sissy, and machine squats, as well as various leg presses, that my quads began to take on significant development.

The key was that I was able to feel these movements more in the target muscle and put far more mental focus and intensity into every rep. I recommend every trainee give the barbell back squat a fair chance. Work hard and long on perfecting them and then honestly assess whether they are effective for you or not. Just do not let anyone tell you that you cannot build big legs without them. The secret to massive quads comes down to guts, heart, focus, consistency, and hard work more than what kind of squats you do.

If you¡¯re making any of these five mistakes, you may need to rethink your curling approach.?

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You squeeze the bar too hard

While you want to have a good grip on the weight you¡¯re lifting, death-gripping the barbell or dumbbell is a sign that your body is compensating for a lack of strength by recruiting other muscles, such as in your forearms. This will take the tension off the biceps and, if done too often, can actually lead to issues like tennis elbow.?

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You¡¯re neglecting angles and bars

You can better target both the long and short head of your biceps by curling with different bars and wide and narrow angles, as well as using the preacher bench.?

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You arch your back

Arching your back on each rep indicates that you¡¯re using body English, not your biceps, to get the weight up. You¡¯re also putting your lower back at risk of a strain. To fix this, either curl in a split stance or with your back up against a wall.

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You don¡¯t respect the eccentric

If you fire up big weights and then let your arms fall back into place, you¡¯re missing out on half the rep. Hold the contraction for a second at the top and then lower the weight to a three count. You¡¯ll increase your biceps¡¯ time under tension to do more damage to your muscle fibers overall.?

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You don¡¯t curl one arm at a time

Curling with one arm at a time can help correct muscle imbalances you didn¡¯t even know were there. Try this move: Hold one dumbbell in the midcurl position and do eight to 10 reps with the other arm; switch sides. Do three to four sets.?