In the vast world of fitness, strength doesn’t always equal size; and size doesn’t always equal strength. But that doesn’t mean that training for both isn’t possible. In fact, lifting hard and heavy, followed by driving as much blood as possible into the surrounding muscle groups with a high-rep circuit, could be your fast pass to build strength and size.
In this two-part workout, your aim is to build serious strength and size by testing your mettle to see just how much weight you can throw above your head. All before pumping up your back, chest and arms with a tasty, muscle-swelling circuit.
In part one, warm-up thoroughly before setting a countdown timer for 10 minutes. Your goal in this time is to build, one set at a time, to a heavy three to five reps of the barbell push press, following the below guidance.
In part two, after a short rest, work your way through five rounds of our sleeve-stretching functional bodybuilding circuit, gunning for maximum blood flow. Handily, you’ll have the biggest pump possible and elicit some serious growth.
PART ONE
Push Press: Work to a heavy 3-5 reps in 10 minutes
Clean your barbell onto your chest. Take a breath and brace your core.
(A) Dip at the knees and use your legs to help
(B) press the bar overhead. Lower under strict control to the start position. Once you can no longer lock the barbell out overhead, or control it’s descent over 2-3 seconds, the set is over.
PART TWO
COMPLETE 5 ROUNDS, RESTING 90 SECONDS BETWEEN EACH ROUND
Pull-up x 5
Grasp a pull-up bar with an overhand grip over shoulder-width apart, lift your feet from the floor, hanging freely with straight arms.
(A) Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar
(B) pause before lowering to the starting position.
Dips x 10
Jump up on two parallel bars with your palms facing inward and your arms straight
(A) Use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until your elbows are at right angles, ensuring they don’t flare outward
(B) Drive yourself back up to the top and repeat.
Bent-Over Row x 15
Grab your dumbbells and hinge at the hips until your chest is parallel to the floor, bells hanging at your shins
(A) Maintaining a flat back, row both dumbbells towards your torso
(B) squeeze your shoulder blades together and lower under control to the start before repeating. Control the bells and avoid moving your torso but keep repping out in a piston-like motion until you’re forced to slow down.
Push-up x 20
Drop into a plank position, with your core tight and hands on your dumbbells
(A) bend your elbows to bring your chest to the floor
(B) Keep your elbows close to your body as you push back up explosively.
