3 Moves For Muscle
Want to save time in the gym and get a great muscle building and fat burning workout? Try this exercise series developed by Greg Cox, MS, CSCS. “The combination of these three exercises will stimulate virtually every major muscle group, which can increase metabolism, burn fat and increase muscular strength and size.”.
Exercise1. Squat This exercise should be performed in a squat rack. Place the desired amount of weight on the bar. Duck under the bar and position it on your upper back (not neck). If the bar hurts your upper back or shoulders try repositioning it or use a bar pad. Once you have the bar in position, step back and place your feet a little wider than shoulder width. Keep your head and shoulders forward as you push your hips back into a sitting position. Return to standing position and repeat for the desired number of reps. Return the bar to the rack.
Exercise 2. Incline Bench Press Position yourself on an incline bench with your feet flat on the floor. Grab the bar slightly wider than shoulder width. Remove bar from the rack and lower it under control to your upper chest. Press it back up until your arms are almost fully extended. Repeat for the desired number of reps and return to the rack.
Exercise 3. Pull-ups (with or without assistance) Grab the pull-up bar slightly wider than shoulder width. Pull yourself up using the muscles in your back and arms. Lower yourself all the way back to the starting position and repeat for desired reps. Feel free to use a machine that provides assistance if needed.
Perform one set each exercise and move on to the next. One round is complete when all three exercises have been done. Those seeking general fitness should aim for three rounds of eight reps. Try varying the number of sets and reps to make the series even more specific to your goals. For example, to develop more strength try doing more rounds with fewer reps, those looking for more of a fat burning workout could add reps and move through the series more quickly. Complete three to five rounds of the series for best results.
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