To be stronger and have big muscles, you need a combination of strength training, proper nutrition and recovery time, according to Juan Carlos Santana, director of the Institute of Human Performance. One of the best ways to develop functional strength and muscles mass is to do full-body exercises rather than isolating muscles. Use a combination of dumbbells, barbells, kettlebells, body weight or cable machines. Santana recommends that you do three to four sets of exercise with 8 to 12 reps each.
Push-up and Pull-up Combo
Step 1
Stand beneath a pull-up bar or similar apparatus that is two to three feet above you. Jump up and grab the bar with both hands in an overhand grip. Pull yourself up until your head clears the bar.
Step 2
Lower yourself down until your arms are fully extended. Jump down to the ground and immediately get into a push-up position.
Step 3
Do one push-up, and jump forward to get back to a standing position. Repeat the pattern 10 to 12 times for three sets.
Squat Press
Step 1
Stand with your legs about hip-distance apart, and hold two 25-pound dumbbells over your shoulders with your elbows close to your chest.
Step 2
Inhale and squat down as low as you can. Keep your torso upright, and do not hunch your spine.
Step 3
Exhale and stand back up. Press the dumbbells up above your head at the same time. Lower them down to your shoulders, and repeat the exercise.
Squat Row
Step 1
Adjust the handles of the standing cable column machines to as high as your shoulders. Face the machine and grab both handles in each hand. Stand with your legs hip-width apart.
Step 2
Exhale and pull the handles toward your armpits, squeezing your shoulders blades together. Do not move your spine or lower body.
Step 3
Extend your arms slowly, and squat down as low as you can at the same time. Keep your torso upright and your feet pointing forward. Exhale and stand back up, pulling the handles toward you again.
Tips and Warnings
- Use a heavier weight if you can do more than 12 reps easily. Use a lighter weight if you cannot do the range with good form, physical therapist Gray Cook suggests. Lower the weight at a rate of three to four seconds, and lift the weight at a rate of one to two seconds. The time under tension creates a huge stimulus to muscle growth.
Things You'll Need
- Standing cable machine
- 2 25-pound dumbbells
- Pull-up bar
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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