The Big 4

Spring break is around the corner and I KNOW everyone wants to look their best when they hit the beach.  There are four basic exercises that will help get you bigger and stronger than you've ever been.  Most guys I see in the gym ignore them or perform them incorrectly, but when done properly - you will wonder how you ever did without them.

1. Pull-Up - targets upper back, biceps, posterior & medial deltoids

2. Dip - targets chest, triceps, anterior & medial deltoids

3. Squat - targets glutes, quadriceps

4. Deadlift - targets glutes, hamstrings, quadriceps, soleus

The more muscle fibers you recruit, the more testosterone your body will produce - which means the bigger and leaner you will get.  Vary the weight and reps you perform about every 2 weeks.

Do a "drop-set" circuit of all four exercises, spending 1 minute doing as many reps as you can of each exercise without sacrificing safety or proper form.  Do not exert yourself to muscle failure.  Rest 45 seconds or less in between each station and stretch those muscles.  Rest about 2 minutes between each circuit.  Repeat the circuit 2-3 more times, each time reducing the resistance by 15-20% or decreasing the number of pull-ups/dips.  Perform this routine 3 days a week with alternating rest days to let your muscles recover and grow.

As your strength and endurance builds, you can increase the number of reps, decrease your resting times, or experiment with weight belts/vests.  Varying your hand placements will also help to avoid plateaus.  During the "rest" phase you can perform pushups, air squats, rope skip, etc... the possibilities are limited only by your imagination.

Additionally, all these exercises will force you to engage your core muscles as long as you're using free weights or a "Human Sport" type machine. Those of you who know me know that I rebuke and eschew traditional ab exercises.  Doing hundreds of sit-ups and crunches won't give you a six-pack, just like doing hundreds of bicep curls with 2lb weights won't develop your arms. The rectus abdominis muscle responds to exercise just like any other in your body.  Moderate or heavy resistance and three sets of 8-10 reps will do the trick.

Happy training.