CUT YOUR GYM TIME...AND GET BETTER RESULTS
Even the best moves can be improved. These updated exercises, from coach lan Mellis, work more muscle in less time. You'll be hitting the showers in minutes
1. MASTER THE SUPER-SQUAT FOR FASTER MUSCLE GAINS
HIT YOUR WHOLE BODY TO BOOST GROWTH HORMONE
The barbell squat is every trainer's favourite because it hits your quads, hamstrings, glutes, lower back and abs. But technique is crucial. "If your core isn't strong you'll round your back during the move," says Mellis. This leads to lumbar problems, and reduces the work done by the muscles.
Efficiency drive Flip the move and add a military press. "By resting the baron the front of your shoulders rather than the back, your torso stays more upright, which reduces potential back problems and works more of your abs," say's Mellis. Adding the military press means you're working your shoulders and triceps too. Plus, you'll flood your body with testosterone and growth hormone, so you'll be building muscle 24/7.
How? With an overhand grip, hold the bar across the front of your shoulders (A). Squat until your thighs are parallel to the floor (B) then drive back up. Once you're standing, push the bar above your head (C).
2. PUSH AWAY BELLY FAT
BUILD A STRONG, TONED TORSO
The classic bench press works all the muscles required for building a big chest. But that means it's tempting to overload the move, harming your form. "A lot of men put too much weight on the bar," says Mellis. "This shifts focus from your chest to your traps."
Efficiency drive Go back to basics. Drop your usual weight by 20%, keep your elbows near your sides and do your first set with your hands just fist-width apart. Then, to chisel your middle,do fat-burning leg-raises during your rest.
How? Lie on a flat bench and lower the bar towards the middle of your chest (A). "Push from the middle of your chest and straighten your arms," says Mellis (B). "Good heel contact with the floor will keep your core engaged." Then, when the bar is safely back on the rack, lift your feet so your legs are parallel to the floor (C). Hold for the duration of your rest period and you can forget about doing that plank later.
3. A SIX-PACK ON THE SIDE
DOUBLE YOUR ROWING POWER
Use the inverted row to hit core muscles.
Efficiency drive "This time-saving move will hit your abs without compromising the work on your back and arms," Mellis says.
How?Set the bar of a squat rack to waist height (A). Hang from it with a Swiss Ball under your ankles (B). Brace your abs then pull up until your chest touches the bar (C).
4. A V-SHAPE IN ONE SUPERSET
UPGRADE YOUR DEADLIFTS
Engage more back muscles for big results
Efficiency drive Before the main move, do side-lying leg-raises(A). "This activates your glutes to help shift fat," says Mellis. Then, target extra muscles in your back by combining a bent-over row and deadlift.
How? Row the bar up to your chest (B,C); lower it, then stand upright (D,E). Do this with no rest in between - time is muscle.
5. CUT YOUR CARDIO WITH THE PERFECT PULL-UP
USE ECCENTRIC PDWER TO FAST-TRACK YOUR STRENGTH
A true test of strength, the pull-up works your lats, biceps,abs and shoulders. "Most people cheat at this move," says Mellis. So stop swinging your legs, build even more muscle and arrive at the pub early.
Efficiency drive "There's no shame performing half reps on the pull-up," says Mellis. Astudy in Medicine and Science in Sport and Exercise found that 30 min eccentric training (just the lowering section of a move) had comparable health benefits to three 60 min weight sessions. Add knee-raises to perfect your six-pack and get your aerobic training done early.
How? Use a box to bring yourself up to the bar (A). Grab it with an overhand, shoulder width grip and very slowly lower yourself until you're hanging with straight arms (B). From this position, bring your knees up to your chest l0 times (C) before letting go of the bar. This gives you a free cardio session; wave at the joggers on your way out.