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EDITORIAL
Editor Isaac Williams
Art Director Xavier Robleda
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EDITOR’S LETTER

ISSUE 285
JANUARY 2024

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finishers and a host of other expertcreated plans to cater for any goal.
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1

Build a lean physique
The eight-week
plan to accelerate
fat loss and muscle
growth (p57).

2

Rest better
Why you need
to pay attention
to what you do
between sets (p14).

3

Maximise gym time
Short on time
or space? These
single-kit workouts
are for you (p139).

4

Test your strength
Feeling in shape? See
if you can complete
these feats of
strength (p157).

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JANUARY 2024

3

CONTENTS
06 How muscles grow
A brief science lesson: how muscles repair
and strengthen after resistance training

08 Beginner’s lifting advice
Common mistakes to avoid and essential things
to consider

11 Training know-how
Weight training vs cardio, how much rest is best,
and more answers to the fundamental questions

21 Expert opinion
Get the most out of your fitness journey with
top tips from our panel of expert coaches

30 Warm-up drills
Reduce your risk of injury by preparing your body
with the following mobility-building stretches
and foam-roller exercises

36 Must-do moves
Innovative exercises to keep your body guessing
and continue to see progress in the weights room

56 Lean muscle plan
Top strength coach Richard Scrivener’s
eight-week programme will pack on lean
muscle with a series of full-body workouts

82 AMRAPs
An acronym for ‘as many rounds as possible’,
these sessions will test your strength endurance
and aerobic fitness

100 Complexes
Ironically, complexes are actually fairly simple:
pick up a piece of kit and don’t let it go again until
you’ve finished every rep of every exercise… easy!

122 Clusters
With cluster circuits, you add brief pauses
between reps, allowing you to lift longer and
push failure back further. As a result, you build
more muscle

133 Strongman finishers
Classic strongman-style carrying exercises
are great for building muscle and burning fat
– and you don’t need to be towing a truck to
feel the benefits

139 One-kit workouts
Whenever you can’t get to the gym, or you
don’t have much time for a workout, grab
a single bit of equipment and do one of these
quick-fire routines

157 Gym feats
Finally, test your newfound gains with
these tough tests of strength, balance
and coordination

4

JANUARY 2024

42
“Starting each rep
with your abs under
tension ensures the
muscles never get
the chance to relax”

ISSUE 285 JANUARY 2024

36

56
133

157

JANUARY 2024

5

INTRODUCTION MUSCLE GROWTH

48 HOURS
The minimum amount
of time you should leave
between training sessions
focusing on the same
muscle group.

BIGGER &
STRONGER
The simple science behind packing
on muscle mass
our body is a clever old thing. The process
of muscle growth is essentially your body’s
response to the stress of weight training. It
thinks, That was hard. I’d better do something
about it so it’s not as difficult next time.
When you perform resistance exercises,
microscopic tears occur in your muscles.
Your body responds to this ‘microtrauma’ by
overcompensating: the damaged tissue is
repaired and more is added, making your
muscles bigger and stronger so the risk of
future damage is minimised. Which also means
that, over time, you need to steadily increase
the weight you lift, because your muscles
quickly adapt to deal with the stress to which
they’re exposed.
It’s thought this damage to your muscle
fibres is the reason for delayed onset muscle
soreness, or DOMS, the symptoms of which
include muscle soreness and stiffness in the
days after a tough workout. That’s why you
should leave at least 48 hours between sessions
that target the same muscle group. If you train
those muscles again before they’ve had time to
repair and rebuild you risk overtraining, which
can result in reduced gains and injury.

Y

THERE ARE SEVERAL KEY STAGES IN THE PROCESS THAT BREAKS DOWN MUSCLE
FIBRES BEFORE THEY CAN BE REBUILT STRONGER

Warm-up

Initial spark

As your heart rate
increases, blood is
pumped into your
muscles, warming
them up and
allowing them to
extend fully. The
blood also
supplies the
muscle fibres with
oxygen.

As you lift a weight, your central nervous
system relays this to the nerves in the
sheaths around the muscle fibres, telling the
fibres to contract. If you do the exercise
correctly your muscles will activate in a
particular sequence, which your nervous
system adapts to. As you repeat the
workout, your nerves get more efficient,
allowing you to do more. This is the first
adaptation caused by weightlifting.

Under tension
At the start of a rep,
your muscles are under
tension and stretched.
As a result more blood
is pumped into the
protective sheaths of
the muscle fibres,
supplying even more
oxygen and nutrients.

6 JANUARY 2024

1. Tendon
Strong, connective
tissue that connects
muscle to bone.

ANATOMY OF A MUSCLE
Discover what your muscles
are made of
Muscles are made up of bundles of fibres
contained within protective sheaths called
fascia, which are themselves bundled together.
The biggest bundle is the muscle itself. The
next biggest bundles are the fascicles, which
contain the long, single-celled muscle fibres.
Muscle fibres are then divided into myofibrils,
which are divided again into bundles of
myofilaments, made up from chains of
sarcomeres.

2. Epimysium
A layer of connective
tissue that encases
the entire muscle.
3. Endomysium
Connective tissue that
covers the muscle
fibres and also
contains capillaries
(tiny blood vessels)
and nerves.
3

4. Perimysium
A layer of connective
tissue that bundles
together between ten
and several hundred
individual muscle
fibres to create
fascicles.
5. Fascicle
A bundle of individual
muscle fibres.
6. Myofilaments
Smallest fibre bundles,
made up of
sarcomeres, the basic
unit of a muscle.
6

5

7
1
8

2

4

Feel the burn
Once the glycogen stores in your cells have been
depleted and lactic acid starts to builds up the
muscle can’t work efficiently, so you have to rest.
As you do so, aerobic (oxygen-based) muscle
respiration occurs, processing the lactic acid
back into glycogen and giving you an energy
source for the next set.

Chemical reaction
Adenosine triphosphate (ATP) is the
immediate energy source for these muscle
contractions. It is broken down within the
body’s cells to release energy. The cells’
creatine, phosphate and glycogen reserves
are also converted into ATP. This process
creates lactic acid as a by-product.

Successful failure
As you reach failure on the
last set of a given exercise,
your fast-twitch muscle
fibres are completely
fatigued. Microscopic tears
(‘microtears’) occur in the
myofilaments, the smallest
fibre bundles in your
muscles.

6. Muscle fibre
Individual muscle
fibres come in two
main types: type 1 or
slow-twitch, which are
suited to endurance
because they are slow
to fatigue; and type 2
or fast-twitch, which
are quick to fatigue
and are therefore
better suited to fast,
explosive movements.
7. Blood vessel
Part of the body’s
circulatory system,
blood vessels come in
three types: arteries,
which are responsible
for transporting
oxygenated blood
away from the heart
to the organs and
tissues; capillaries,
which enable the
exchange of nutrients
and waste products
between the blood
and the tissues; and
veins, which transport
deoxygenated blood
from the capillaries
back to the heart.

Repair and
growth
Your muscles start
to grow during the
post-workout repair
process. Your body
fixes the microtears
by adding the amino
acids actin and
myosin to the
myofilaments, which
also causes them to
grow. Your muscles
adapt to store more
glycogen too, so
there’s more energy
for the next workout.
This also has the
happy side effect of
making the muscles
slightly bigger.

JANUARY 2024

7

INTRODUCTION BEGINNER’S GUIDE

FREQUENTLY
ASKED
QUESTIONS
From how long each workout should last to
the difference between fat and muscle tissue,
this handy guide busts some myths and
shares the straightforward answers to your
FAQs around all things strength training
f you’re just getting started in the world of
strength training, a million and one different
questions are bound to be floating around in
your head. Whether you’re looking to burn
body fat or build a six-pack, it can be tricky
to know where to start.

I

1. Why am I not building muscle?
If your efforts to build muscle have been
unsuccessful in the past, that had nothing
to do with your body being fundamentally
resistant to exercise and everything to do
with your approach. In other words, you
didn’t have a focused plan, didn’t set realistic,
achievable goals or didn’t eat the right
foods – or some combination of the three.
Anyone can make positive changes to
the way they look, but that’s not going to
happen overnight. Going to the gym once
or twice a week won’t give you a radical
transformation, especially if you don’t work
hard or aren’t eating well.

2. Can I turn my body fat into muscle?
Fat and muscle are two totally different
types of tissue, so it’s impossible for one to
turn into the other. Muscle is active tissue
that burns calories, while fat tissue stores
excess energy. When you train hard, you
burn away fat and build muscle, giving an
appearance that one has turned into the
other, but that’s not actually the case.

8 JANUARY 2024

3. How often should I work out to
build muscle?
Less frequently than you might think.
And it’s certainly not the case that more
is better. That’s because it’s actually when
you’re recovering that your muscle size
and strength increases. If you don’t take
the time to recover sufficiently, you won’t
see improvements.
It’s not just your muscles that need time
to recover; your nervous system is working
hard to recruit your muscles – something
it’s not used to doing – so it needs time to
recover, too.

4. How long should each
strength training workout last?
The perfect workout should
take less than an hour to
complete, including the
warm-up. Research suggests
that your levels of the growth
hormone testosterone peak
around 45 minutes into a
workout and then quickly
subside as your levels of
cortisol – the stress hormone
that breaks down muscle tissue
and damages cells – rise. So
keep your workouts relatively
short but effective.

5. How quickly can I build muscle?
Don’t expect overnight success. You need to
lift heavy weights regularly to stimulate the
muscle into growing, eat a diet of high-quality
protein and carbs with no junk, and get
plenty of sleep. It’s a big commitment.

6. Do crunches build six-pack abs?
You can perform hundreds of crunches
every day and have the strongest abs in the
world, but if they’re under a layer of fat then
you’re not going to see them. And if you’re
trying to burn fat, crunches are just about
the worst move you could choose – in fact,
you’d have to do about 500,000 of them to
burn 1kg of fat. That’s about four weeks of
non-stop crunching.

7. Are free weights better than machines?
Resistance machines have their place in a gym: they’re a great way
for beginners to learn movement patterns without the risk of injury,
and they allow experienced trainers to isolate specific muscles to
lift more weight. But because the movement is restricted, they won’t
work the stabilising muscles that are so important in keeping you
free of injury.
Using free weights may require more skill, but it will recruit those
stabilising muscles and better prepare your body for other activities,
especially sports.

8. Are squats bad for my knees?
Performed incorrectly, any move is dangerous, although
squats have a particularly bad reputation. But a correct
squat – in which your feet are shoulder-width apart and
your knees stay in line with your toes – places emphasis
on the quads, glutes and hamstrings, and not on any
joints. This can reduce your risk of injury, by strengthening
the muscles and supporting tissues around the knee joint.

Photography: Shutterstock

9. Are lighter weights better for toning?
‘Toning’ is one of the most popular words in
the exercise world. It’s also one of the most
redundant. You can’t ‘tone’ a muscle, only
build it or maintain it, while stripping away
fat to give it a more prominent appearance.
So when people say they want to ‘tone up’,
they actually mean they want to add muscle,
lose fat, or a bit of both.

10. Can you build muscle mass with bodyweight exercises?
If you’re new to training or returning from injury, bodyweight
moves are the perfect preparation for heavier lifts. They can also
be used effectively as part of supersets or bodyweight circuits,
and are far better at building strength and stability in your joints
and core than resistance machines.

JANUARY 2024

9

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SCAN HERE

TRAINING KNOW-HOW

Concentrate on the
lowering phase of an
exercise to increase its
muscle-building benefits.

12 JANUARY 2024

LOWERING
STANDARDS
Build bigger and stronger muscles by mastering
the eccentric phase of every lift, says trainer Sean Lerwill

What does eccentric mean?
The eccentric, or lowering, phase
of any lift is when the muscle
lengthens under tension – think of
your biceps when you lower a
weight during a curl. There are two
other types of muscle contraction:
the concentric (lifting) phase, when
the muscle shortens under tension,
as in the upward part of a curl; and
isometric, when the muscle stays
the same length while under
tension, as in a plank.
What’s so important about
eccentric contraction?
If increases in strength or size are
your goal, the eccentric phase of
each exercise is crucial. Studies
have shown that the eccentric
phase triggers more hypertrophy
– the process of building new
muscle tissue – than the
concentric. Your muscles are also
far stronger in the eccentric
portion of a lift.
Is the concentric phase
important?
Yes. It builds explosive power,
and focusing on correct eccentric
lowering and concentric lifting
produces more hypertrophy than
eccentric training alone.
What’s involved in eccentric
training?
There are two basic approaches.
The first method is best for all
but the most experienced: simply
concentrate on the eccentric phase
of an exercise, increasing the time
you take to lower the weight to
four or six seconds, and couple it
with an explosive concentric lift.
Once you’re more experienced, use
a weight that’s too heavy to lift but
that you can lower eccentrically.
That may mean using a spotter for

more hazardous moves such as the
bench press, but with a biceps curl
you can use your free hand to
assist with the lift.
What’s the benefit of eccentric
training?
Paying greater attention to the
eccentric part of every rep will
increase the amount of time the
muscle is exposed to tension. This
triggers maximum muscle growth
by breaking down a higher number
of muscle fibres, which then must
be rebuilt. Controlled eccentric
lifting also improves tendon tissue
strength, making you more
injury-proof. It increases flexibility
more than static-hold stretching,
too: one study found that it
improved the range of motion of
the hip by an average of 22%, with
all other joints seeing increases of
at least 13%.
What should I do to get more
from the eccentric phase?
Focus on the tempo of each lift
– lower over four seconds and lift
explosively, which means quickly
while retaining full control. Too
many people use momentum,
such as swinging the arm during
a biceps curl. All that does is cheat
the muscles out of full
engagement, so focus on using
correct form.
How do I progress?
For certain exercises, such as dips,
pull-ups and chin-ups, you can
start by just performing the
eccentric phase. To do that, jump
to the top position of the exercise
and lower yourself slowly. For
single-arm curls and extensions,
lower the weight under control
then use the other arm to help you
complete the concentric phase.

DOWN A TREBLE
Three easy steps to mastering
eccentric movements

1. Gain focus
Concentrate on the lowering
phase of every move by using
the tempo 40X0. Take four
seconds to lower the weight,
then lift it explosively without
pausing.

2. Do half reps
Do eccentric-only sets to
expose your muscles to more
time under tension. Choose a
variety of exercises for each
muscle group.

3. Add weight
Performing eccentric-only
sets of exercises such as
weighted chin-ups and dips
will lead to greater size and
strength gains.

“

If increases in
strength or size
are your goal,
the eccentric
(lowering)
phase of each
exercise is
crucial
JANUARY 2024

13

TRAINING KNOW-HOW

REST HARDER
The time between your sets is just as crucial as what
you do in them, says trainer Alex Adams

I just rest between sets until I’ve
recovered enough to go again.
Isn’t that right?
Not quite. Manipulating any of
the variables in a resistance
workout – the choice of exercise,
load, volume, the length of your
rest period or even the order in
which you do the exercises – alters
the unique structure of the
workout and changes the cellular
and molecular response you get
from it.
Basically, if you change your
weights, the number of reps or sets
or the amount of rest you have,
your workouts will produce vastly

WELL RESTED
Don’t scroll – try these
rest-period tricks instead

1. Stretch out
Stretch the muscles you
aren’t using – say, your
hamstrings if you’re benchpressing. It won’t affect your
set, but it will help improve
your flexibility.

2. Stay active
Try ‘active’ rest, such as
performing a few bodyweight
squats during a squat
session. Do it in front of a
mirror to check that your
form is correct.

3. Think ahead
Use the time to think through
the technique for your next
set. Even something as
simple as ‘heels down, chest
up’ for the deadlift can make
a difference.

14 JANUARY 2024

different outcomes even if they’re
superficially similar. So when you’re
planning an exercise programme,
your end goal should clearly
dictate how much you rest.
OK. So what am I doing wrong?
We’ve all seen people in the gym
cranking out reps, resting for 15
seconds, then cranking out a few
more and wondering why they
can’t match their first set. If you
ask to share the bar or ‘work in’,
the response is almost always, ‘Oh,
I’ve just got one more set,’ which
they start as they finish the
sentence. The problem is, working
out like that gives you density not
intensity, and you need both for
muscle growth and fat loss.
So how long should I rest for?
It all depends on your goals. The
nervous system can take a long
time to recover when using rep
ranges of one to five, which you do
when strength is the primary or
only goal of your workout, so rest
periods of three to five minutes are
most effective here.
What if I want to get bigger, or
lose body fat?
Then keep your rests shorter – 3060 seconds if your aim is to drop
body fat, and one to two minutes if
you want to gain lean mass. These
rest lengths will help increase the
production of growth hormone,
which is important for metabolising
fat and repairing tissue. Your
performance, which means how
many reps you can do with the
same weight, is likely to diminish
with each subsequent set you
perform. So you won’t be able to
work as hard and your gains will
suffer if you don’t rest for the right
amount of time.

Is there a way to get the best of
both worlds?
A great way to maximise growth
hormone production while still
recovering between moves is to
use antagonist supersets – for
example, a chin-up followed by a
dumbbell bench press. That allows
the major muscles fatigued in the
first exercise to rest during the
second exercise, so you can get a
big growth hormone boost with a
smaller reduction of performance.
You’ll be getting both intensity and
density – perfect for muscle,
strength and fat loss.
What else can I do to ensure I’m
resting correctly?
Rest isn’t just about the time
between work sets. On some
non-workout days, you can do
recovery sessions – low-volume,
low-intensity workouts that drive
blood into the muscles and
alleviate stiffness. Go for a bike ride
or do a quick circuit of bodyweight
moves, such as lunges and
press-ups, for example. Don’t
overtax yourself – you should end
up feeling more energised after
a recovery session. Doing so will
help your muscles recover and
grow, and prepare you for the
next workout.

“

Where strength
is the primary or
only goal, rest
periods of two to
four minutes are
most effective

JANUARY 2024

15

TRAINING KNOW-HOW

“

Sending out
fast brain
signals means
your muscle
can contract
harder and
faster for more
strength

16 JANUARY 2024

MIND OVER
MUSCLES
Get bigger and stronger muscles by thinking
harder, says trainer Adam Gethin

How can my brain make my
muscles bigger?
Your muscles are controlled by
your brain through a vast network
of neural pathways, which connect
to each and every one of them.
Electrical impulses from the brain
tell your muscles to contract and
relax, and it’s these actions that
allow you to do everything from
standing to lifting weights.
Most of these actions are
subconscious: you move without
thinking about the muscles
involved. But if you do think about
the movements, especially when
training, you will improve your
mind-to-muscle connection – and
that can result in bigger gains.
How does that work?
Think of these neural pathways as
being like a motorway. If the road
isn’t well maintained, traffic will
build up and it will take longer to
get to your destination. But if it’s
improved by constant attention,
traffic runs more smoothly. The
better shape these neural pathways
are in, the quicker the signals from
your brain will reach your muscles.
Why is that important to weight
training?
The speed at which the signals
reach your muscles has a
significant effect on their size and
strength. A fast signal means your
muscle can contract harder and

faster – making it stronger and
more powerful – while also
recruiting more muscle fibres,
which will lead to new muscle
growth.
Is that what’s meant by ‘muscle
memory’?
No, it’s not quite the same thing,
although that’s also to do with
neural pathways. Muscle memory
refers to the way you become
better and more efficient at any
physical task – whether it’s driving,
typing or playing the piano – the
more you do it. Repetition trains
the neural pathways so that signals
from the brain travel quickly, and
the muscles are better equipped to
execute the task.
How can I improve these pathways
to make bigger gains in the gym?
Going to the gym consistently will
improve these connections
because by doing so you’re
improving your muscle memory
for each exercise you perform.
But the simplest way to
enhance the effects of your
training is literally to think about
your muscles while doing a move.
Slowing each rep and focusing on
how it feels to move the weight,
feeling the muscle contract and
extend through the full range of
motion, and taking care to flex
your muscles at the top of the
move will all help.

MENTAL EDGE
Get bigger and stronger by
keeping these points in mind

1. Repeat
Going to the gym regularly
will result in the links
between your brain and
muscle becoming stronger.

2. Visualise
Looking at and thinking
about your muscles also
improves these connections.

3. Flex
Flexing your muscles at the
top and bottom of each rep
builds stronger pathways, so
muscles can contract quicker.

JANUARY 2024

17

TRAINING KNOW-HOW

ONE AT THE TIME
Lifting with one arm or one leg at a time is a great way to balance
growth, work your core and minimise injury, says Adam Gethin

What are unilateral moves?
In the simplest terms, a unilateral
movement is one that uses one
arm or leg rather than both to
move a form of resistance from
point A to point B. One of the most
popular unilateral moves is the
single-arm dumbbell biceps curl.
Exercises that require the use of
both arms or legs are called
bilateral lifts.

STRENGTH
BALANCE
Your three-step guide to
achieving balanced gains
for size and strength
1. Doing bilateral moves
exclusively can lead to
muscular imbalances,
because your stronger side
may take control of more
of the weight.
2. An unbalanced physique
can lead to poor posture
or, worse, injury – and make
completing those big,
compound lifts harder.
3. Include unilateral moves
in most of yoru workouts to
give your weaker side the
opportunity to develop and
reduce these risks.

18 JANUARY 2024

Why should I do them?
There are many benefits to using
unilateral moves. One of the main
benefits is the improved isolation
of a target muscle – with a
unilateral exercise you’re able to
focus more on the specific area of
your physique that you’re trying to
stimulate. Your range of movement
also often increases, which can
allow for a better overall muscle
contraction, especially during the
eccentric (lowering) phase of a rep.
Are there any other benefits?
Unilateral moves will help you build
a six-pack too. All exercisesrecruit
your core muscles to some extent,
but during unilateral exercises the
core often has to fix certain
muscles in place toa greater extent
than the bilateral equivalent. Such
moves are also great for
eliminating any strength bias
on one side of your body (see
‘Strength Balance’ box).
Are some unilateral moves better
than others?
Some exercises lend themselves
better to unilateral versions. For
example, a dumbbell bench press
performed unilaterally is very hard
to stabilise, especially with a heavy
weight. That makes it good for
challenging your core, but poor if
you want to build strength or size
across the target muscles (your
pecs). By contrast, a single-arm
dumbbell row is a fantastic exercise
– primarily for the lats – because
the body position is more stable.

When deciding whether to
perform an exercise unilaterally,
always consider whether the body
is in a strong and stable position.
If it isn’t, the emphasis is diverted
from the target muscle, which
takes away some of the tension
on that muscle.
Should I use free weights,
bodyweight or machines?
It depends on your goals. There
aren’t many bodyweight exercises
that the average person could do
unilaterally: a single-leg
bodyweight squat is probably the
easiest, especially if you use a
suspension trainer for support.
There are some fantastic machine
exercises, such as the unilateral leg
press and certain variations of the
row. There are also many great
free-weights exercises. Using a
combination of free weights and
machines for unilateral exercises
is best.
Can unilateral moves build muscle
and burn fat?
Of course, in the same way a
bilateral movement can. It’s training
overall rather than a specific form
of exercise that’s responsible for
building muscle or burning fat –
and make no mistake, it’s always
a good idea to include unilateral
exercises in a workout if you want
to achieve these goals.

Unilateral exercises
such as the TRX pistol
squat can help you
iron out imbalances.

“

With a
unilateral
move you’re
able to focus
more on
a specific
area of your
physique

JANUARY 2024

19

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21

THE EXPERTS

Q

WILL A
LACK
OF MOBILITY
HAMPER
MY MUSCLE
GAINS?

Look after your muscles
and they’ll reward you with
unprecedented growth
THE COACH

Dave Hembrough is
a UKSCA accredited
strength and
conditioning coach
and qualified sports
therapist who has
worked with
professional
athletes in a
variety of sports.

If you lift weights or play sports
regularly, there’s a good chance
you’re repeating the same
movement patterns a lot. The key
to getting stronger, building more
muscle and staying injury-free is to
look after the muscles that perform
these movements. If you don’t,
they’ll tighten over time, restricting
the range of motion through your
joints, especially your ankles, hips,
back and shoulders.
Mobility is defined as the ability
to apply strength through a
functional range of motion. If your
range of motion is compromised, it
will hamper force production and
stop you from working out to your
full capacity. For example, if you
overwork your chest with too much
bench pressing, your pectoral
muscles will shorten and tighten,
reducing your range of motion
through your shoulders. The
resulting restriction on the amount
of force you can put through your
shoulder will limit how heavy you’ll
be able to lift.
Pause for thought
The main thing you can do to avoid
these problems is warm up
properly. A lot of guys do a couple
of light sets then jump straight in
with heavy weights. But you’re

22 JANUARY 2024

better off breaking each exercise
down into stages and pausing
briefly between each one to give
your body a chance to adapt to the
different muscle lengths and
tensions it requires.
If you’re benching, pause for a
couple of seconds at the bottom of
the movement, and really draw the
bar into your chest and squeeze
your scapula back and down. With
the deadlift, pause and create

some tension in the bottom
position by pushing your feet into
the floor and gripping the bar,
without lifting it off the floor. For
squatting, sit into a deep air squat
for three to five seconds, then
stand up explosively. Aim for five
sets of five reps for each move.
All filler, no killer
Another useful tool is adding filler
exercises to rest periods during

GET YOUR FILL
These filler stretches will
enhance your ability to
build strength and muscle

When you’re… bench pressing
Kneeling lat stretch
on a gym ball
Hold this stretch for 40-60
seconds between sets, pushing
down through your shoulders to
open your chest out.

When you’re… squatting
Cross-body glute stretch
Hold this stretch for 30-40
seconds on either side between
sets, making sure you can feel
the stretch across your torso.

your main workouts. These are
usually stretches that work the
opposing muscle groups to the
ones being targeted by the lift (see
the box, right).
It may seem like a hassle, but
adding these to your sessions will
help you train more frequently, and
with greater intensity and
consistency, because your joints
won’t be restricted and you’ll be
less prone to injury.

“

If you overwork
your chest, your
pectoral muscles
will shorten and
tighten

When you’re… deadlifting
Anterior pelvis lunge
Perform this stretch for 30-40
seconds on each side between
sets, extending forwards
through your hips.

JANUARY 2024

23

THE EXPERTS

Q

CAN I GET
STRONGER BY
TRAINING LESS?
Focus on quality rather than quantity at the
gym to get better results and avoid injury

THE COACH

Brendan Chaplin is a strength and
conditioning coach with a background
in MMA and rugby, and is the founder
and MD of S&C Education.

A lot of people assume the more
work they put in at the gym, and
the longer and harder they push
themselves, the better their results
will be. It seems logical. But if you
want to maximise your gains, the
key is to focus on the quality of the
work rather than the quantity.
Your body is capable of making
only tiny, marginal adaptations and
improvements at any one time.
Once you’ve given it enough
stimulus to make these changes,
any additional work you do after
that point won’t be making you any
better. If anything, it’ll hamper your
progress because you’ll need
longer to recover afterwards and
won’t feel as fresh when you start
your next session. Ideally you want
to do the smallest amount of work
required to stimulate growth in
every workout, then immediately
call it a day – in other words, the

“

How much
work you
need to do
is relative to
your current
fitness levels

24 JANUARY 2024

minimum dose stimulates the
maximum marginal gains.
How much work you need to
do is relative to your current fitness
levels. For example, a relatively
new gym-goer who wants to get
stronger might read about a squat
workout of ten sets of five reps and
try it in his next session. In theory
it’s a sensible protocol for building
strength, but if he’s only ever
attempted three sets of five in his
previous workouts, he’d be wasting
time. The fourth set would push
him past his previous limit and
force adaptation, but subsequent
sets would just add more stress to
his system and increase the
likelihood of injury.
As a general rule, regardless
of your experience, aim to only
increase the volume of any exercise
by one set or one to two reps from
workout to workout.

RAMP UP YOUR
GAINS
Add these exercises to your
warm-up on lower-body
Warm to the task
Another benefit of streamlining
your main workout is it will free up
more time for a thorough warm-up,
which can help make your sessions
even more productive. If you think
five minutes on the treadmill
followed by some static stretching
is the best way to start, think again.
A quality warm-up should
follow a RAMP protocol: raising
your pulse, activating relevant
muscle groups, mobilising your
joints and movement patterns, and
focusing on potentiation, which
means using power-based
exercises to prime the body. The
treadmill approach will raise your
heart rate and activate some
muscles, but by missing out the
other stages you’ll be hampering
your performance.
Warming up correctly will
guarantee the right muscles are

firing at the correct times during
your workout. For example, a
RAMP-style lower-body warm-up
like the one in the box, right, will
ensure your glutes, quads,
hamstrings and calves are all firing
when you squat. A minimal or
poorly constructed warm-up that
results in these muscles failing to
fire puts pressure on your lower
back. A proper warm-up will let
you make marginal adaptations in
as many muscles as possible and
improve your metabolic response,
allowing you to maximise your
strength and fat loss gains.
So next time you see some guy
straining and sweating his way
through his eighth set of 12, don’t
be tempted to emulate him. Focus
on an effective warm-up and
making small additions to your
previous workouts. That’s how you
win at the gym.

R+A

Overhead squat
Reps 5
Sink into a deep squat holding
an empty barbell or a stick
overhead, keeping your chest
up. Press through your heels
and return to standing.
Raises your heart rate.
Activates your leg muscles.

M

Side-lying rotation
Reps 10 each side
Lie on your side with your knees
bent together and arms extended
in front of you with palms facing.
Rotate your torso and bring your
top arm across your body, then
touch the floor with the back of
your hand on the opposite side.
Improves mobility through your
thoracic spine

P

Box jump
Reps 5
Jump explosively on to a small
box using your arms to generate
momentum, then step down one
foot at a time.Encourages
potentiation

JANUARY 2024

25

THE EXPERTS

Q

HOW DO I TRAIN
TO MAKE MYSELF
INJURY-PROOF?

Strengthening your connective tissue is the key to avoiding injury

THE COACH

Steve Maxwell is an elite strength
and conditioning coach, the
founder of Maxwell SC and the
first American to receive a black
belt in Brazilian jiu jitsu.
Is gym training helping you stay
free of sports injuries? It’s unlikely.
A high percentage of such injuries
come from awkward collisions, falls
and impacts. Gym training will
make you stronger, but it won’t
protect you against these injuries
because you always move through
safe, specific movement patterns.
Calf raises won’t help when you roll
your ankle playing football.

26 JANUARY 2024

I’m 52 years old and have been
training and competing in
grappling-based sports – including
wrestling, judo and Brazilian jiu
jitsu – for over 30 years, all of
which place considerable strain
on your joints. Most of the guys I
began training with have had hip
and knee replacement operations
and are in pretty bad shape, but
I can still train and move like a
30-year-old. The reason? I’ve spent
years training my connective tissue
– the ligaments, tendons and fascia
– that surround my ankle, knee, hip,
elbow and wrist joints
Connective issues
I first came across connective
tissue training through the Russian
concept of “poisonous exercises”
(see box, right), which place your

joints in unnatural, stressful
positions and force them to adapt
to those positions without actually
injuring them. This works like a
vaccination that introduces a small
amount of a disease into your body
so it can adapt and create
antibodies.
The key is to build your
connective tissue’s tolerance to
these positions very slowly,
because too much strain too soon
will lead to injury. If you imagine a
pain scale where one feels fine and
ten is absolute agony, you should
always stop immediately when
your discomfort level reaches four.
Over time, your capacity to push
these biomechanically bad
positions further and hold them
for longer will increase as your
connective tissue adapts to them,

WHAT'S YOUR POISON?
Steve Maxwell’s poisonous exercises are the remedy for injury.
Do this mini-workout as a twice-weekly warm-up drill, never
going beyond a discomfort level of four out of ten

Lateral ankle roll
Works your… ankles and knees
Stand with your feet hip-width
apart. Slowly roll on to the
outside edge of your right foot
and the inside edge of your left.
Then roll the other way to
complete one rep.
The progression: “Once you get
comfortable in these positions,
perform a quarter squat, then
a half squat, between rolls,”
advises Maxwell.

“

Poisonous
exercises
force your
joints to
adapt
to unnatural
positions

Aikido press-up
Works your… wrists and elbows
Adopt a press-up position but
with your knees on the floor and
the back of your left hand on the
floor, with the pit of your elbow
facing forwards and the point
facing backwards. Keeping your
right hand in the regular press-up
position, perform a press-up
under control. Swap hands and
repeat to complete one rep.
The progression: “Do it with your
knees off the floor in a standard
press-up position, then with both
hands in the palms-up position at
the same time.”

significantly reducing the risk of
injury when your joints are forced
into these positions unexpectedly.
In addition to adapting your
connective tissue, poisonous
exercises will also recondition your
nervous system so it doesn’t
perceive these unnatural positions
as a threat. This is particularly
important, because a lot of
muscular injuries are the direct
result of an overactive stretch
reflex, whereby your body
involuntarily contracts muscles
if they’re placed in unfamiliar
positions.
It’s impossible to fully injuryproof your body, but training your
connective tissue will significantly
reduce the risk, and keep your
joints functioning healthily into
later life.

Squat to knee touch
Works your… knees and hips
Stand with your feet shoulderwidth apart and lower into a deep
squat, placing the palms of your
hands on the floor in front of you
for balance. Turn your feet
outwards to a 45° angle. Load
most of your weight on to your
right foot, then slowly lower your
left leg, opening your hip out so
your left knee and inside ankle
bone are touching the floor.
Slowly return to the start, swap
your weight on to your left foot
and repeat with your right leg.
The progression: “Do it without
using your hands to support you.”

JANUARY 2024

27

STRONG
TO THE FINISH

THE EXPERTS

Add one of these moves
as a finisher to each of
your weekly workouts to
improve your conditioning
and get ripped

Q

CAN I GET FITTER
AND LOOK BETTER
AT THE SAME TIME?

Building an impressive physique and improving your
sporting performance aren’t the same thing – but
they needn’t be mutually exclusive

First, let’s make one thing clear.
It is definitely possible to build a
muscular, lean body while making
strength, speed and power gains.
In fact, I would say that training like
an athlete and turning yourself into
a performance machine is actually
the best way to get an aesthetically
pleasing body – you just need to
pick the right performanceboosting exercises and tweak the
loading parameters to optimise
your body composition.
Lift off
If you want to build muscle, forget
bodybuilding-style isolation
exercises such as dumbbell curls
and instead focus on compound
lifts such as bench presses, squats
and deadlifts. Sprinters and rugby
players perform these moves in
sets of one to three reps, using as
much weight as possible. This is
optimum for building maximum
strength, but if you want get
stronger and add functional
muscle, you need to lower the
weight slightly and aim for four
to six reps per set.
I recommend focusing on one
compound exercise per workout.
Aim to complete five sets of four
to six reps of that lift, paired in
a superset with an exercise that
works antagonistic, opposing
muscle groups – so push presses
with chin-ups or bench presses
with barbell rows. Rest for 20-30
seconds between the first and
second exercise, then for two
minutes after the second exercise
to complete one superset. Once
you’ve finished all five, reduce the
weight of the main compound lift
by 30% and complete 30 reps of
it in as few sets and as little time
as possible for an extra musclebuilding boost.

28 JANUARY 2024

THE COACH

Christian Thibaudeau is a
world-renowned strength coach and
author who has competed as an
Olympic lifter and a bodybuilder.

Walk this way
A lot of guys lift weights to pump
their muscles up, and then do
steady-state cardio like jogging
or cycling on the side. This is not
an efficient way to build a greatlooking body. To get lean while
maintaining muscle mass, ditch the
treadmill and focus on strongmaninspired metabolic conditioning
exercises such as sled drags,
farmer’s walks, walking lunges or
prowler pushes. These don’t just
work all your major muscle groups;
they also develop stabilising
muscles and improve your posture,
ensuring you look good both when
in motion and when stationary.
If you want to get as lean as
possible, do these exercises using
a 1:1 ratio, so you work for one
minute then rest for one minute.
This will make your metabolism
work harder and burn more
calories. Try adding five rounds of
one of these strongman exercises
as a finisher to each of your
compound lift workouts to improve
your strength gains too. I had a
client who added 30kg to his
deadlift in a month, because heavy
carrying had improved his grip
strength and reinforced his glutes
and lower back.
If you’ve got time, I would also
add at least one weekly sprint
session. As well as making you
more explosive, sprints will get you
ripped, without sacrificing muscle
mass or negatively impacting your
strength. Warm up, then perform
six rounds of 60m sprints with 60
seconds’ rest in-between, then do
two 200m sprints to finish. It’ll be
tough, but if you can manage a
combined five to six sessions a
week you will make huge strength,
power and speed gains – and have
the physique to show for it.

Overhead barbell walk
Sets 5 Time 1min Rest 1min
Keep your arms locked out
throughout to build seriously
strong delts and traps.

Dumbbell farmer’s walk
Sets 5 Time 1min Rest 1min
This move will engage your core,
develop impressive grip and
build big forearms.

Dumbbell walking lunge
Sets 5 Time 1min Rest 1min
Take long steps and lower
your back knee close to the
ground to place a greater
emphasis on your quads.

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WARM-UP

GET LOOSE
Reduce your risk of injury by preparing
your body with mobility-building moves
and foam-roller exercises
Functional fitness means combining strength
and endurance to move your body as effectively
as possible. A proper warm-up is a vital part of
any workout because strength means nothing
if your body isn’t in the correct position to
maximise its energy output, while efficient
movements ensure good endurance by limiting
the effect they have on your cardiovascular
system. Sure, the more you do a move the better
you’ll get at it, but you can save yourself a lot
of time and energy by working on your body’s
mobility and flexibility to increase your overall
range of motion.
Most jobs involve sitting down for the
majority of the day. This means at the start
of a workout everything – especially your hips,
core and legs – is tight, which limits your
mobility. Tight hip flexors, for example, make
deep squats tough, while tense shoulders make
it difficult to do any overhead lifts without
over-arching your back.
Ensure your body is fully prepared for the
rigours of functional fitness training by following
the two routines over the next few pages. For
best effect, do them after a gentle five-minute
session on a rower, stationary bike or treadmill
to get your heart pumping and more blood
flowing through your muscles.

30 JANUARY 2024

FOAM ROLLING
Why do it? Use a foam roller for a DIY sports massage, encouraging recovery-boosting myofascial release
to relax contracted muscles and improve circulation. Aim for five to ten rolls for each body part.

Glutes
• Cross one leg over
the other while sitting
on top of the foam
roller. Lean slightly
towards the leg
you’re working.
• Roll down your
glutes. The entire
movement is no more
than a few
centimetres, so make
the movement slow
and deliberate.
• Shift your weight to
the centre and then
lean over to your
other hip to hit
different areas.

Calves
• Rest your lower leg on
the foam roller, with
your toes pointing
upwards. If you need
more pressure, cross
your free leg over your
rolling leg.
• Lift your hips off the
ground and slowly roll
the entire calf muscle
from bottom to the
top, ending just below
your knee.
• Hit the inner and outer
areas of your calves by
turning your leg to one
side and then the
other.

Hamstrings
• Rest one leg on the
foam roller just
behind the knee with
the other planted on
the floor for support.
• Lean back and push
your leg forwards
until the roller is at
the start of your
glutes. Hold and
return to the start.

JANUARY 2024

31

WARM-UP

Quads
• Lie face down with
one leg resting on
the foam roller
near your hips.
• Slowly work the roller
down to just above
the knees, pause, and
then roll back to the
start. Hit different
angles by turning
your feet in and then
out at the bottom of
each roll.

IT band
• Lie on your side with
the roller just below
your hipbone.
• Roll down to just
above your knee,
keeping your free foot
flat on the ground to
stabilise your body.
• This one can be
painful, so only apply
as much pressure as
you can take.

Thoracic spine
• Place the foam roller
under your upper
back. Keep your
knees bent, feet flat
on the ground and
hands crossed over
your chest
• Slowly roll up and
down your back.

32 JANUARY 2024

MOBILITY MOVEMENTS
Why do it? Boost your performance by letting your body experience the kind of motions you’ll be doing without the extra
loads. Do two to three sets of ten reps for each exercise.

Band pull-aparts
• Stand holding a
resistance band in
front of you with
your hands at
shoulder height.
• Slowly stretch the
band apart, focusing
on squeezing your
shoulder blades
together rather than
using your arms.
• Hold for a few
seconds in the widest
position before
returning to the start
under control.

• Band dislocates
Hold the band in both
hands below your
waist. Lift your arms
upwards and
outwards until the
band is above your
head, then roll your
shoulders back so
your arms come
behind your back.
• Lower as far as is
comfortable. Hold for
a few seconds, then
return to the start
under control.

Band high-pulls
• Stand with one end
of the band under
your toes, holding the
other end in front of
you in both hands at
waist height.
• Slowly pull the band
towards your chin so
your elbows flare out
to the sides.
• Hold for a few
seconds before
lowering back to the
start under control.

JANUARY 2024

33

WARM-UP

Band raise
• Stand with one end
of the band under
your toes holding the
other end in front of
you in both hands at
waist height.
• Keeping your arms
locked, raise the band
until your arms are
straight out in front
of your chin.
• Hold and then slowly
return to the start
under control.

Mountain climber
stretch
• Start in the top
press-up position.
Bring one foot
forwards until it’s
next to the hand on
the same side. Hold
for a few seconds,
flexing your other leg
and back.
• Return to the start
and repeat with the
other leg.

Rolling pec stretch
• Lie face down on the
floor with both arms
stretched out.
• Keeping your arms
where they are,
gently roll the lower
half of your body to
one side until the
toes of that foot
touch the ground.
• Hold, return to the
start and repeat on
the other side.

34 JANUARY 2024

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MUST-DO MOVES

36 JANUARY 2024

Each of your body’s major muscle groups is different and needs to be
worked in its own way for the best results. These moves, selected by Nick
Mitchell founder of Ultimate Performance, will target each muscle group for
phenomenal all-over growth. Whether you want big arms, hard abs, strong
legs or a classic V-shaped torso, you’ll find the move you need in this section.

CONTENTS
QUAD MOVES
BICEPS MOVES
ABS MOVES
TRICEPS MOVES
UPPER BACK MOVES
HAMSTRING MOVES
PELICAN FLYE
GYM BALL SMITH CRUNCH
HALF ZOTTMAN CURL
WEIGHTED HIP THRUST
OVERHEAD SAXON BEND
BRACED SINGLE-ARM ROW

PAGE 38
PAGE 40
PAGE 42
PAGE 44
PAGE 46
PAGE 48
PAGE 50
PAGE 51
PAGE 52
PAGE 53
PAGE 54
PAGE 55

JANUARY 2024

37

MUST-DO MOVES

QUADS
Build bigger and stronger quads with this innovative twist on a classic move

Advanced
Front squat 1¼ reps
Doing front squats ensures strict form throughout, while
doing an extra quarter rep at the bottom of each rep hits
the muscles harder.
• Rest the bar on the front of your shoulders with your elbows
pointing forwards and your feet shoulder-width apart.
• You can use straps to secure the bar to your hands
more firmly.
• Maintain a natural arch in your back and keep your core
braced throughout the move.
• Squat until your thighs are at least parallel to the floor.
The deeper you can squat, the better.
• Come back up a quarter of the way to the top, then
lower back to the bottom position.
• Drive back up through your heels to the top position.

38 JANUARY 2024

Why it works
Performing one-and-a-quarter reps works
the vastus medialis – which extends the knee
– harder, giving your thighs a bigger, more
powerful look. “The key is to avoid bouncing
when you come up for the extra quarter,”
says trainer Nick Mitchell, founder of Ultimate
Performance (upfitness.co.uk). “Descend as
normal, pause at the bottom, come back
up a quarter of the way, then drop back to
the bottom position. Make sure you control
the weight completely for the duration
of the rep, so you place greater tension
on the target muscles.”

Intermediate
Heels-elevated
front squat
Elevating your heels
makes it more
comfortable to stay
upright, and allows
you to focus on moving
and controlling the
weight, rather than
constantly trying to
correct your form.
• Rest the bar on
the front of your
shoulders with your
elbows pointing
forwards, feet
shoulder-width
apart and your
heels elevated on
weight plates.
• Maintain a natural
arch in your back
and keep your core
braced throughout
the move.
• Squat until your
thighs are at least
parallel to the floor.
The deeper you can
squat, the better.
• Drive back up
through your heels.

Beginner
Goblet box squat
If you haven’t yet acquired the
strength and coordination to
execute front squats properly, the
goblet squat is an entry-level
exercise that can get you up to
speed. Using boxes to increase
the range of motion will allow you
to ‘open up’ your hips and build
strength and stability for the entire
movement pattern.
• Arrange two boxes shoulder-width
apart, then stand with one foot
on each, holding a dumbbell in
both hands.
• Squat as low as you can, keeping
a natural arch in your back.
• Push your heels into the floor to
drive back up.

JANUARY 2024

39

MUST-DO MOVES

BICEPS
This ultra-effective exercise will give you bigger, stronger biceps

Advanced
Bent-over spider curl
This variation on the curl allows you to hit your biceps more
effectively – and also works the triceps, helping you to add
overall size to your upper arms.
• Stand tall holding an EZ-bar with a close grip, with your arms
fully extended.
• Bend forwards from the hips, so your elbows are resting on
your inner thighs.
• Curl the bar up towards your chin, keeping your elbows on
your thighs, then squeeze your biceps at the top of the move.
• Take three seconds to lower the bar until your arms are fully
straight, then flex your triceps at the bottom.

40 JANUARY 2024

Why it works
“Spider curls place the greatest emphasise
at the top of the resistance curve, which
means you feel the maximum tension at the
top, ‘peak contraction’ part of the movement,”
says Mitchell. “This allows you to hit the short
head of the biceps, which is the part of the
muscle responsible for the peak you see in
well-developed upper arms.”

Intermediate
Supine overhead
cable curl
Lying on a bench
stabilises your body, so
you can focus exclusively
on working your biceps
directly. The range of
motion is slightly reduced
in this variation, so really
focus on squeezing your
biceps at the bottom and
flexing your triceps at
the top.
• Lie flat on your back on
a bench, with a straight
or EZ-bar cable attached
to the high pulley.
• Hold the bar with your
arms straight, above
and slightly behind you.
• Curl the bar so it comes
down below the back of
your head, squeezing
your biceps.
• Slowly return the bar
back to the start, flexing
your triceps as your
arms straighten.

Beginner
Kneeling overhead curl
Kneeling means your legs are not
engaged, so you can place more effort
on your core to keep your torso stable,
while focusing on working your biceps
through their full range of motion..
• Kneel on the floor in front of a cable
machine, with a bar attached to the
high pulley.
• Hold the bar with a narrow grip, so your
arms are straight and the bar is directly
above your head.
• Curl the bar so it comes down below
the back of your head and squeeze
your biceps.
• Slowly return the bar to the start
position, flexing your triceps as you
straighten your arms.

JANUARY 2024

41

MUST-DO MOVES

ABS
Step your abs workouts up a level
to construct a solid six-pack

Advanced
Standing band fall-through
This is an ultra-effective abs move because there’s
tension on your abs even in the start position.
• Attach resistance bands over pull-up handles
and hold one in each hand.
• Stand leaning forwards slightly, so there is
tension on your abs.
• Keeping your body straight, lean forwards as
far as you can go, maintaining tension on your
abs throughout.
• Hold the bottom position briefly, then contract
your abs to return to the start position.

Why it works
“Starting each rep with your abs under tension
ensures the muscles never get the chance to
relax and switch off – in fact, they have to work
increasingly hard throughout each individual
rep and as the set progresses,” says Mitchell.
“Focus on tensing your abs as well to increase
muscle stimulation, so you recruit and train
more fibres.”

42 JANUARY 2024

Intermediate
Kneeling barbell
roll-out
Beginning this move
in a kneeling position
allows you to put as
much – or as little –
tension as you want
on your abs, making
it a great exercise
for beginners. You
can gradually increase
the effort level, to
build solid stability
in your core.
• Start on your knees
with your arms
extended and your
hands holding
a barbell with
a shoulder-width grip.
• Slowly roll the
barbell away from
your body, keeping
your core braced
throughout.
• Once your torso is
parallel to the floor,
contract your abs
to pull the bar back
towards your body
to the start.

Beginner
Gym ball roll-out
Using a gym ball keeps your arms closer
to your torso, limiting the range of
motion your abs are exposed to. This
makes it a good move to build core
strength before you advance to more
testing exercises, such as the band
fall-through.
• Start on your knees with your hands
on the gym ball.
• Slowly roll the ball away from your
body, keeping your core braced
throughout.
• Once your torso is parallel to the
ground, contract your abs to roll
the ball back to the start.

JANUARY 2024

43

MUST-DO MOVES

TRICEPS
Get bigger, stronger and thicker arms with this twist on a classic move

Advanced
Banded dip
Wearing a weight belt attached to
resistance bands and secured to the
bottom of the dip bar makes the
move harder at the point when your
arms begin to straighten, forcing
your triceps to keep pushing as each
rep progresses.
• Loop a resistance band around
the foot rests of the dip bar, then
attach a chain around it secured
to a weight belt.
• Grip parallel bars, with your elbows
pointing straight back. Brace your
core to keep your body upright
and lower yourself until your biceps
touch your forearms.
• Don’t swing your legs for momentum.
• Press back up powerfully, but don’t
lock out your elbows at the top.

Why it works
“What makes this move so
challenging is that each rep
increases in difficulty
corresponding to your strength
curve,” says Mitchell. “That means
it’s easiest at the bottom, but gets
harder with every centimetre you
go higher, pushing your triceps
out of their comfort zone – the
key to growth.”

44 JANUARY 2024

Intermediate
Weighted dip
Adding weight in the form of a dumbbell between your feet or
a weight plate is ideal as a transition between the bodyweight
dip and the must-do move, left. The resistance this provides is
consistent throughout each rep, allowing you to build up strength
during the part of the move where you are weakest.
• Grip parallel bars, keep your body upright and hold a dumbbell
between your feet or wear a belt with a weight plate attached.
• Point your elbows straight back and lower your body as far as
you can go comfortably without stressing your shoulders.
• Keep your core braced and don’t swing your legs for momentum.
• Press back up powerfully, but don’t lock your elbows at the top.

Beginner
Wide-grip dip
Taking a wider grip on the parallel bars increases the role of your
chest muscles and reduces the amount of work your triceps have
to do, making this a useful variation if you’re struggling with
weighted dips.
• Grip parallel bars at their widest point, with your body leaning
forwards slightly.
• Point your elbows straight back and lower your body as far as
you can go comfortably without stressing your shoulders.
• Keep your core braced and don’t swing your legs for momentum.
• Press back up powerfully, but don’t lock your elbows at the top.

JANUARY 2024

45

MUST-DO MOVES

UPPER BACK
Sculpt a V-shaped torso with this big back move

Advanced
Dumbbell twisting bent-over row
Changing your hand position during
this move recruits more muscle
fibres across your upper back.
• Stand tall with your feet placed
hip-width apart, holding a dumbbell
in each hand.
• Bend forwards from the hips and
lower into a shallow squat, keeping
your core braced and back straight
and parallel to the floor at all times.
• Turn your wrists, so you’re holding
the dumbbells with your palms
facing you.
• Row the dumbbells up towards
your chest, rotating your wrists so
you finish with a semi-supinated,
or palms-facing, grip at the top of
the move.
• Pause to feel your back and biceps
muscles contract, then slowly lower
the weights back to the start.

Why it works
“Starting with your arms internally
rotated then moving them to
a semi-supinated position causes
a greater contraction in the large
target muscles of your upper
back, resulting in more of that
muscle-fibre damage that’s
essential to rapid, big gains,”
says Mitchell. “Plus the biceps
get involved to complement your
gains and build a better torso.”

46 JANUARY 2024

Intermediate
Bent-over row
Your muscles find it easier to lift one object than two. Without
loosening your grip on the bar, try to move your hands closer
together – this fires up more muscle fibres to assist with the lift.
• Stand tall with your feet hip-width apart, holding a barbell
with an overhand grip shoulder-width apart.
• Bend your knees slightly and lean forwards from the hips,
so your back is close to parallel to the floor and the bar is
hanging at shin level.
• Pull the bar up to your lower sternum, leading with your
elbows and retracting your shoulder blades until the bar
touches your body.
• Slowly lower the bar back to the start.

Beginner
Incline reverse dumbbell row
An incline bench supports your body, so your
stabilising muscles switch off, meaning you can
focus all your efforts on your upper back using
the maximum weight possible.
• Lie face-down on an incline bench, holding
a dumbbell in each hand with your palms
facing each other.
• Keeping your chest on the bench, retract your
shoulder blades to row the weights up, leading
with your elbows.
• Slowly lower back to the start.

JANUARY 2024

47

MUST-DO MOVES

HAMSTRINGS
Get bigger, stronger and more stable hamstrings with just one move

Advanced
Glute-ham raise
This recruits more muscle fibres than a simple machine hamstring curl and
targets all three heads of the hamstrings, as well as your glutes. Stronger,
more efficient hamstrings improve sprinting and jumping, and will aid you
in lower-body lifts.
• Adjust the glute-ham developer (GHD), so when your feet are secured your
quads are resting on the middle of the GHD and you can lower your torso
over the end.
• Position your body above your knees at right angles to your lower legs, with
your arms folded across your chest.
• Brace your core and slowly lower your torso over the edge of the GHD, until
your body forms a right angle at your hips.
• Return to the start position explosively, by contracting your hamstrings.
• If your gym doesn’t have a GHD, kneel on a mat and get a partner to hold
your feet while you do the move.

48 JANUARY 2024

Why it works
“This move really hits your hamstrings and
glutes, as well as working the calves and the
muscles of your lower back to strengthen your
posterior chain,” says Mitchell. “It also improves
knee and hip extension, which can help you
to avoid injury, and places less stress on the
lumbar spine than other hamstring-focused
moves, such as Romanian deadlifts.”

Intermediate
Pull-down glute-ham raise
Using the lat pull-down
machine offers the same
benefits as the main move, but
holding a double-rope cable
attached to the weight stack
counterbalances your bodyweight,
making it a perfect beginner
move for gradually building
hamstring strength.
• Set the weight stack to the
correct resistance.
• Kneel facing away from the
machine, with the backs of
your calves against the pad,
holding a double-cable rope
attachment in each hand just
behind your head with your
elbows pointing up.
• Slowly lower your torso
towards the ground, keeping
your abs braced.
• Return to the start quickly, by
contracting your hamstrings.

Beginner
Romanian deadlift
This simple yet excellent lift strengthens
hamstrings in a way that allows you
to adjust the weight to suit your
ability. It also targets your posterior
chain, including your upper back and
traps, and improves grip strength.
• Stand tall with your feet placed
shoulder-width apart, holding
a barbell with an overhand grip
just outside
your thighs.
• Keeping
a slight bend
in your knees,
lean forwards
from the hips,
not the waist,
and lower the
bar down your
shins until you feel a good stretch
in your hamstrings.
• Reverse the move back to the start
and push your hips forward.

JANUARY 2024

49

MUST-DO MOVES

A

Sets 3 Reps 12

Pelican flye
Build a broad, strong chest
with cables
What’s the best move for a big
chest? Judging by the majority
of people in the weights room,
most would probably say the
trusty bench press. But they’d
be sadly mistaken. Here’s why
you’re better off doing the flye.
“The fibres of the pectorals
run from your sternum up towards
your armpits,” says Shaun Stafford,
fitness model and founder of City
Athletic gym. “The flye lets you
work the muscles in the direction
their fibres run, unlike the bench
press. This allows for greater
contraction, a greater stretch
and an increased range of motion
for full pec development with
additional strength benefits for
all your pressing moves.”
Here, Stafford demonstrates
this top-notch chest-building
exercise. Save this move for the
end of your strength session,
slow it down and start light, so
your form doesn’t suffer.
A. Set the handles of a dual-cable
crossover machine at their
highest point. Take a handle in
each hand and kneel between
the stands, positioning yourself
with your hands just above your
ears and slightly behind you, so
your chest is stretched.
B. Keeping a slight bend in your
elbows, contract your chest to
pull the handles so they meet in
front of you, just above your abs.
Slowly let the cables pull your
arms back to the start position.

50 JANUARY 2024

B

A

Sets 4 Reps 8

Gym ball Smith crunch
A killer move for an
eye-catching six-pack

B

Your abs are like any other
muscle. The greater the
resistance they have to strain
against, the harder they will
have to work and the more they
will grow. “It’s not always easy
to train your core with weight,
but it’s certainly worth doing,”
says Stafford. “Adding resistance
stimulates more of the muscle
fibres in your abs than is
possible with bodyweight
alone. With this gym ball Smith
crunch, you combine the
instability of the gym ball with
bar-based resistance.”
This move also strengthens
your serratus muscles in your
upper back, which will improve
your shoulder stability. “Do this
tough exercise at the start of
your abs routine when you’ve
still got the required strength
to get through all the reps,”
Stafford says.
A. Place a gym ball under the
bar in a Smith machine. Hold the
bar with your hands just wider
than shoulder-width apart. Lie
back on the ball, so your feet
are flat on the floor, your knees
are bent at 90˚ and the bar is
above your upper abs.
B. Keep your hips still and
contract your abs to crunch up
explosively, pushing the bar
overhead with straight arms.
Then slowly lower yourself back
to the starting position to
complete one rep.

JANUARY 2024

51

MUST-DO MOVES

A
Sets 4 Reps 8

Half Zottman
dumbbell curl
Use the half Zottman
dumbbell curl to grow
bigger biceps
First lesson: it’s spelled
biceps – plural – not
bicep. Second lesson:
this means you need
to target two different
muscles for well-rounded,
sleeve-filling arm
development. Switching
up your grip during
a simple biceps curl will
tick both boxes. “This
move targets the biceps
brachii during the
concentric (lifting) part
of the move, boosting
the peak of your arm,
while the rotation and
eccentric control on the
way down switches the
focus to the brachialis
muscle, adding
thickness to your arm,”
says Stafford. “It can be
taxing on your nervous
system, so get it in early
in your workout, before
you start to fatigue.”
Lesson over. Gold star.
A. Sit upright on
a bench, holding
dumbbells by your
sides with your palms
facing forward. Curl
the dumbbells up to
chest height, keeping
your elbows tucked in
close to your sides.
B. Squeeze your biceps
hard for one second,
then rotate the weights
90˚, so they’re parallel
to each other in
a hammer grip. Slowly
lower the dumbbells
to the start and rotate
your palms forward,
ready for the next rep.

52 JANUARY 2024

B

A

B

Sets 4 Reps 8

Weighted hip thrust
Power up your posterior chain with the weighted hip thrust
“Your glutes, hamstrings and lower back often get an easy ride in the gym,” says Stafford. When squatting, most people struggle to
fully engage these muscles, known collectively as the posterior chain, and miss out on the benefits of lower-body power, speed and
acceleration. “This lift allows all these muscles to be worked with substantial resistance, but without placing too much pressure on
your back,” says Stafford. “Add it to your legs day workout after squats.” For a variation to give you more control when going heavy,
perform this exercise using the fixed bar in a Smith machine.
A. Get into the start position, by sitting on the middle of a flat bench with a barbell across your lap. Walk your feet out and slide
down on the bench, until your knees are bent at 90˚, your shoulders and neck are supported, and the weight is on your hips.
B. Drive through your feet and thrust your hips vertically, until your body is horizontal. Your weight should be on your shoulder
blades and feet. Squeeze your glutes hard at the top of the move. Slowly reverse the motion to return to the start.

JANUARY 2024

53

MUST-DO MOVES

Sets 2 Reps 8 each side

Overhead saxon bend
Upgrade your obliques with
the overhead Saxon bend
You may not have heard of him,
but Arthur Saxon, aka ‘The Iron
Master’, is a man whose lifting
advice you should take. This
19th-century strongman spent
his time touring the world and
challenging people to match his
weightlifting feats. The move
named after him helped build
the rock-solid core that
contributed to his legendary
strongman status.
“This move does much more
than just give you good-looking
abs,” says Stafford. “That’s
because it relies more on your
obliques to stabilise your spine,
allowing you to increase the
weight on other lifts.” For you,
that means improved posture
and impressive shoulders. For
Saxon, it meant he could press
168kg overhead with one arm.
And he only ever lifted in his
pants – they don’t make ’em like
that anymore. What a guy.
A. Stand with your feet placed
shoulder-width apart and press
a set of light dumbbells overhead.
Lock your arms, keep your core
braced and don’t arch your
lower back.
B. Keep your hips facing
forward, then slowly bend to
one side, but don’t go beyond
a range you’re comfortable with.
Pause briefly, move slowly back
to the middle and repeat on the
opposite side.

54 JANUARY 2024

A

B

Sets 4 Reps 8 each side

Braced single-arm row
Level-up your lats with the
braced single-arm row
“It’s quite hard to work your lats
independently of each other, but
this exercise allows you to do
exactly that,” says Stafford. This
improves the focus on the primary
muscles, the latissimus dorsi,
as well as targeting your biceps
and core.
“The cables give you
a directional force to maintain
tension in your muscles from start
to finish,” says Stafford. “This
exercise can be deployed in two
ways: either early on in your
workout within the eight-to-12 rep
range, or as a finisher with 25 reps
or more.” Or, if you’re a glutton for
punishment, you can do both.
A. Set up a low cable with
a D-handle next to a bench set at
a steep incline. Rest one knee on
the seat and the opposite foot on
the floor. Grab the cable, bracing
your upper body against the
bench with your other hand.
B. Keeping your core tight and
shoulders retracted, pull the cable
towards your armpit. Squeeze
your lats, then slowly reverse the
movement. Complete the set
before mirroring the movement
on the other side.

A

B

JANUARY 2024

55

LEAN MUSCLE PLAN

LEAN
MUSCLE
PLAN
Trainer Richard Scrivener’s advanced programme
will build lean muscle across your entire body
very man wants an impressive frame, with large, welldefined muscles and minimal body fat. And make no
mistake, that’s what you’ll get with these workouts – but
you’ll also build functional real-world strength that makes
you better at every physical challenge you attempt, from
sport to DIY.
This programme hits all the major muscle groups in the
body, but the workouts also have a particular movement
pattern or muscle bias, helping to stimulate further growth,
strength and performance in that area. You can tackle each
workout as a one-off if you choose, supplementing your
regular routines, or perform them in order as a structured

E

56 JANUARY 2024

Meet the trainer
Richard Scrivener (pictured) is product development
manager at TRAINFITNESS. He’s also a training consultant
for Universal Pictures and a master Animal Flow
instructor, and has worked with professional athletes
across sports from rugby union to judo.

training cycle. There are eight workouts in total, forming
a two-week plan that comprises four workouts a week.
The idea is to repeat it four times, so you end up with an
effective eight-week programme.
The plan has both low-rep sets of four to six reps, which
are to be done with heavy weights and will bring you
strength gains, and high-rep lighter-weight sets of 12 to 15
to ensure you’re building muscle size and endurance. As you
progress you’ll need to increase the amount of weight you
lift and reduce your rest periods between sets to help keep
your body stimulated.
To the max
As with all workouts, warm up thoroughly before each
session and make sure you lift with sound form and posture,
allowing you to work through a full range of motion. The
workouts also include ‘challenge moves’ for max reps or max
time. For these, try to complete as many reps as possible
or hold a position as long as possible. Make a note of your
results and track your progress in these moves each week
so you can see how much stronger you’re getting.

WEEK

01

Kettlebell (KB) push press
With kettlebells in the rack position (resting on your
arms), bend your knees, then extend them rapidly as
you drive the weights overhead. Reverse the move to
return to the start.
Sets 2 Reps 1x6, 1x12

WORKOUT 1

Snatch-grip deadlift

PERIODISATION

Hold a barbell with a wide grip, feet
under the bar. Keeping your chest up,
lift by pushing the knees back, allowing
the hips and shoulders to rise at the
same speed. Follow the contour of the
legs until the hips drive forward to meet
the bar in the standing position. Lower
under control.
Sets 2 Reps 1x6, 1x12

Week 1
As shown
Week 3
Decrease recovery by 30sec
between 6RM and 12RM sets
using same loads as Week 1
Week 5
Increase absolute load to
maintain 6RM and 12RM sets
Week 7
Decrease recovery by 30sec
between 6RM and 12RM sets
using same loads as Week 5

JANUARY 2024

57

LEAN MUSCLE PLAN

Narrow-grip pronated pull-up

Suspension trainer pistol squat

Hold the bar with an overhand grip,
just wider than shoulder-width. Look
ahead as you pull down through the
shoulders, then drive elbows into
sides to raise your body up. Avoid
swinging, and lower under control.

Step back to create a slight tension
in the straps. Lift one leg in front of
you as you descend into a squat,
keeping your chest high. Drive back
up to a standing position, using the
straps only when needed.

Sets 2x max

Sets 2 Reps 1x6, 1x12 each leg

FIT TIP
Use the support
as you need to
hit rep target.

Decline
dumbbell (DB)
chest press
Position a bench below
horizontal and lie back.
Drive the dumbbells
up, so that the sides
of the weights touch
lightly. Contract the
glutes and trunk
muscles to maintain
a flat position on the
bench. Lower under
control to a position
that feels comfortable
for the shoulder. A
strong stretch should
be felt across the front
of the chest in the
bottom position.
Sets 2 Reps 1x6, 1x15

inverted row
Lie under a low bar on a squat rack,
holding it with a wide
grip. Retract the
shoulders to generate tension and
pull the torso towards the bar. Keep
your body straight from shoulders
to toes. Lower under control.
Sets 2 Reps 1x6, 1x12
FIT TIP
Make harder
or easier by
changing your
foot position.

58 JANUARY 2024

Barbell (BB)
front squat
Start with the bar resting
on the top of your chest,
holding it with a loose grip,
elbows facing forward.
Your feet should be
shoulder-width apart and
turned out slightly. Sit
back into the squat
keeping your feet flat, your
chest high and your eyes
forward. Drive out of the
bottom position, leading
with the chest and making
sure the spine doesn’t flex.
Sets 2 Reps 1x6, 1x12

Suspension trainer
angled front squat jump
With your back to the
anchor point of a
suspension trainer, pull the
handles tight into your sides
and lean forward on your
toes until your body is close
to 45˚. Quickly flex the
knees and hips, keeping
your torso erect. Jump out
of the bottom position but
keep your bodyweight
forward to maintain your
angle. Land softly and reset
for the next rep.
Sets 3 Reps 10

Suspension trainer
prone pike
Adopt a press-up
position with your feet
in the straps and walk
your hands out to create
tension. Drive the hips
up by pulling through
the abdominals and
pushing hard through
your hands. Pause
briefly at the top then
lower under control.
Sets 2 Reps 12

JANUARY 2024

59

LEAN MUSCLE PLAN

WEEK

01
WORKOUT 2

BB behind-neck press
Stand tall with the barbell on
the fleshy part of your shoulders,
elbows down and trunk tight.
Push your feet hard into the
ground to drive the weight up.
Lock the elbows at the top of the
movement. Carefully lower the
barbell back to the start position.
Sets 2 Reps 1x6, 1x12

KB swing
Start in an upright position, feet a little
wider than hip-width apart. Push the
kettlebell off the body and begin the
swing. During the ‘loading’ phase of the
movement, hinge at the hips by pushing
your butt backwards and keep your knees
relatively extended. When you feel a
stretch in your hamstrings, drive the hips
forward into full extension (the ‘unload’
phase) with a strong pushing action.
Allow the kettlebell to rise to head height,
with your shoulders back and a relaxed
grip. Guide the kettlebell back under the
hips, keeping it tight to your inner thighs.

PERIODISATION
Week 1
As shown
Week 3
Decrease recovery by 30sec
between 6RM and 12RM sets
using same loads as Week 1
Week 5
Increase absolute load to
maintain 6RM and 12RM sets
Week 7
Decrease recovery by 30sec
between 6RM and 12RM sets
using same loads as Week 5

60 JANUARY 2024

Sets 2 Reps 25

DB frontal plane lunge

70˚ decline wall press-up

Holding the dumbbells close to your
body, take a big step to one side.
Land with toes facing forward and
allow the travelling knee and hip to
flex on contact. Extend the trailing
leg to stretch the inner thigh. Drive
out of the lunge position to return
to the start.

Begin in a press-up position with
feet against a wall. Walk the legs
backwards to climb the wall. Push
hard through the hands to keep the
arms locked. Once you reach an
angle of 70˚, perform a press-up
without sagging though the joints.
Take care to walk the feet back to
the floor on completion of the move.

Sets 2 Reps 1x6, 1x12 each leg
Sets 2x max

Overhead DB
alternating lunge
Drive the dumbbells
overhead and lock your
elbows and shoulders.
Brace your trunk and
step into a lunge. Ensure
the lead foot stays flat
as you lower your trailing
knee close to the floor.
Push explosively through
the leading foot to return
to the start, keeping the
dumbbells steady
overhead.
Sets 2 Reps 1x6, 1x12 each leg

JANUARY 2024

61

LEAN MUSCLE PLAN

SUPERSET 1
Towel-grip pull-up
Drop two towels over a
pull-up bar and take a tight
grip. Look ahead as you pull
down through your shoulders
and then drive your elbows
in to your sides to raise your
body. Keep your trunk active
to stop your legs swinging.
Lower under control.
Sets 3x max

WEEKLY
CHALLENGE
MOVE

SUPERSET 1
Horizontal
split-stance
cable pull
Face a cable machine
with the pulley at
shoulder height.
Stand with feet
facing forward, one
in front of the other.
Pull the handle,
maintaining a
90˚ angle at the
elbow and
allowing
some
rotation
through the
trunk. Then
reverse the
movement under
control. Keep your
chest up and out
throughout the
entire exercise.
Sets 3 Reps 12 each side

ViPR Russian twist
Sit on the floor holding the ViPR in the neutral grip position
(using the inner handles). Flex the knees and hips and hold the
torso upright. Your feet can be flat on the floor or slightly off it.
Rotate your trunk and touch the end of the ViPR to the ground,
then reverse the movement to the other side. Don’t let your
spine flex during the exercise.
Sets 2 Reps 12 each side

62 JANUARY 2024

WEEK

01
WORKOUT 3

One-arm DB press
Lie on a bench with your feet on the
floor, hip-width apart, holding a
dumbbell in one hand. Drive the
dumbbell up and overhead, keeping your
trunk muscles and glutes activated to
prevent the lower back arching. The pull
of the dumbbell on one side will require
additional control as you return it to the
start position.
Sets 2 Reps 1x6, 1x12 each arm

BB reverse lunge

PERIODISATION
Week 1
As shown
Week 3
Decrease recovery by 30sec
between 6RM and 12RM sets
using same loads as Week 1

Start with the barbell across the back of the
shoulders. Keep your chest and the spine
extended as you take a
step back with one foot.
Flex through the
stationary knee and hip
as you lower the knee of
your travelling leg close
to the ground. Drive
through the front foot explosively and pull
the back leg to the start position. Maintain
an upright posture throughout and keep
both knees in line with your toes.
Sets 2 Reps 1x6, 1x12 each leg

Week 5
Increase absolute load to
maintain 6RM and 12RM sets
Week 7
Decrease recovery by 30sec
between 6RM and 12RM sets
using same loads as Week 5

JANUARY 2024

63

LEAN MUSCLE PLAN

Wide-grip hanging trap shrug

Speed press-up

Take a wide grip on a pull-up bar.
Looking ahead, shrug by first
depressing and then pulling down
through the shoulders (with arms
straight). A small amount of lift will
occur as you raise your chest up
using the shoulders. Pause briefly
at the top of the movement, then
descend under control.

Adopt a press-up position with your hands under your
shoulders and your body straight. Lower your body
towards the ground without sagging. Keeping your
elbows tucked in to the trunk, drive up explosively from
the bottom of the press-up. Perform the entire move
repeatedly at maximum speed without sacrificing form.
Time 60sec

WEEKLY
CHALLENGE
MOVE

Sets 2 Reps 12

BB wide-grip bent-over row
Stand holding a barbell with a wide grip,
arms straight. Drive the hips back until the
torso is almost parallel to the ground. Keep
your chest up and spine extended as you
brace through the trunk and pull the barbell
in to your chest, elbows pointing up and out
at 90˚. Lower the barbell without moving the
position of your torso.
Sets 2 Reps 1x6, 1x12

Medicine ball (MB) alternating
lunge jump
Holding a medicine ball in front of
your chest with both hands, step
forward into a lunge. Pause, then
jump explosively, switching the
position of your legs in mid-air.
Land softly and repeat.
Sets 2 Reps 1x6, 1x12 each side

64 JANUARY 2024

BB deficit deadlift
Step onto a low platform with a barbell in
front of you. Position the bar so it’s over
your feet. Grip the bar just outside your
knees, then pull your hips to the floor while
keeping the arms extended. Lift by pushing
the knees back, allowing the hips and
shoulders to rise at the same speed. Follow
the contour of the legs until the hips drive
forward to meet the bar in the standing
position. Lower under control.
Sets 3 Reps 2x6, 1x12

Cable anti-rotation hold
Standing perpendicular to a
cable machine set at shoulder
height, pull the cable out and
in front of you. Lock your
shoulders, keep the knees
soft, brace the trunk and look
straight ahead as you hold
the position.
Sets 2 Time 20sec

Burpee hurdle jump and
walk-back recovery
Place a box one metre in front of
you on the floor. Perform a burpee
by placing your hands on the floor
and driving both legs back to a
push-up position. Pull your knees
back into the chest and spring out
of this bottom position to jump
over the box, keeping your knees
high and your feet clear. Land
softly on the other side by flexing
at the hips and allowing the
shoulders to come forward on
contact with the ground.
Sets 3 Reps 6

JANUARY 2024

65

LEAN MUSCLE PLAN

WEEK

01
WORKOUT 4

Stork tilt to one-leg hop
Stand on one leg with a soft knee, with
shoulders back. Hinging at the hip, drive
your butt back and allow your shoulders
to come forward. Bring your torso
towards the floor, aiming for horizontal
but stopping before your spine begins
to round. Drive hard through the standing
leg to bring your torso upright, and
accelerate immediately into a hop.
Sets 2 Reps 6 each leg

Offset-grip pull-up
Hold a pull-up bar with a staggered overhand grip (one hand
wide and the other just outside shoulder-width). Looking ahead,
pull down through the shoulders, then drive the elbows into your
torso to raise the body. Keep your chest high and avoid swinging
your legs. Lower under control.
Sets 2 Reps 1x6, 1x12

PERIODISATION
Week 1
As shown
Week 3
Decrease recovery by 30 sec
between 6RM and 12RM sets
using same loads as week 1
Week 5
Increase absolute load to
maintain 6RM and 12RM sets
Week 7
Decrease recovery by 30 sec
between 6RM and 12RM sets
using same loads as week 5

66 JANUARY 2024

FIT TIP
Use a weighted
vest to increase
the load.

KB front squat
Holding the kettlebells in the rack position
(resting against your forearms), soften
your knees and drive your hips back to
sit into a squat. Keep your heels on the
ground and your chest up throughout.
Drive out of the bottom position by
pushing hard through both feet, keeping
your spine in extension. Push your hips
fully through the movement to finish in
a standing position.
Sets 2 Reps 1x6, 1x12

Suspension trainer pull with rotation
Holding a strap in one hand, walk forward a couple of steps
and lean back against the strap to around 45˚. Reach back and
towards the ground with your free hand, creating a rotational
movement. Reverse the move by pulling firmly through the
handle to lock your shoulder tight. Reach up and across the
body with your free hand to create another rotational pulling
motion. Keep your legs and trunk active to prevent any sagging
through the exercise.
Sets 2 Reps 1x6, 1x12 each side

BB wide-grip Romanian deadlift
Start by holding a barbell at hip height
with a wide grip. From a standing
position, lower the weight by
softening the knees and
hinging at the hips, keeping
your spine extended. Then
drive your hips forward,
keeping the barbell close to
the thighs to complete the move.
Sets 2 Reps 1x6, 1x12

FIT TIP
Adjust the angle
of your torso to
make easier/
harder.

JANUARY 2024

67

LEAN MUSCLE PLAN

Seated DB
Arnold press
Sit on a bench holding
a pair of dumbbells
tight against your torso
(knuckles facing out).
Start by rotating the
weights outwards and
upwards, then drive
them vertically
overhead. Lock your
elbows and shoulders
in the top position.
Reverse the
movement under
control.

Slow DB flye
Lie flat on a bench holding the dumbbells overhead, palms
facing. Flex both the wrist and elbows slightly, then lock
them into position. Lower the weights under control
through a long arc, making sure you’re generating the
movement only at the shoulder, and without changing the
elbow angle. Finish in a position that isn't painful but
causes a strong stretch across the chest. Without raising
your hips from the bench, reverse the movement to bring
the dumbbells back together overhead.
Sets 3 Reps 10 with 5s lower

Sets 3 Reps 2x6, 1x12

Plate pass crunch
Lie on your back on the floor and take a weight plate into the
overhead position in both hands. Contract the trunk musculature
hard to stabilise the spine – it should not lift away from the ground
at any point. Pass the plate from the hands to rest on the shins
(with the knees held together), then extend the knees so that the
weight is moved out away from the centre of the body. Bring the
weight back in under control once more and continue to pass the
weight back and forth.
Sets 2x max

68 JANUARY 2024

WEEKLY
CHALLENGE
MOVE

WEEK

02
WORKOUT 1

Reverse wall walk-up
Begin in a press-up position with feet closest to a stable
wall. Walk the legs backwards and begin to climb the feet up
the wall. Push hard through the hands to keep the arms fully
locked. Keep walking up the wall until the hands are as close
as possible to the foot of the wall, allowing you to maintain
a balanced position. With your entire body now facing the
wall, squeeze the glutes hard and try to reduce the gap
between the ears and shoulders to create maximum stability
in this hold. Take care when walking the hands back to the
beginning position and do not let the body sag at the hips
or spine.
Sets 2 Reps 1x4, 1x30s hold

Single-leg DB Romanian deadlift
With the dumbbells held close to the body, keep the
chest up and shoulders back as you stand on one leg.
Soften the stance knee to approx. 30° and hinge at the
hip to drive the butt backwards, allowing the shoulders
to tilt forward. Bring the torso towards the floor, aiming
for a horizontal position, but stop just before the spine
position is lost (begins to round). Drive hard through
the stance leg brining the torso into an upright
position, while keeping the pelvis horizontal to
complete the move.

PERIODISATION
Sets 2 Reps 1x4, 1x15 each leg

Week 2
As shown
Week 4
Decrease recovery by 30 sec
between 4RM and 15RM sets
using same loads as week 2
Week 6
Increase absolute load to
maintain 4RM and 15RM sets
Week 8
Decrease recovery by 30 sec
between 4RM and 15RM sets
using same loads as week 6

JANUARY 2024

69

LEAN MUSCLE PLAN

Wide-grip hang tough

One-leg bench squat

Grip the pull-up bar by taking the hands
wide. Looking ahead, first depress and pull
down through the shoulders (with arms
straight). A small amount of lift will occur as
if raising the chest up thought the shoulders.
When this position is reached hold for as
long as possible.

Stand with a low bench behind you and lift one
leg off the floor. Under control, flex at both the
knee and hip to descend in order to sit back to
the bench. Keep the chest high and the spine
extended during the movement. Pause briefly
in the seated position,
then explode up through
the stance leg to drive
back to standing.

Sets 2x max

Sets 2 Reps 1x4, 1x15 each leg

WEEKLY
CHALLENGE
MOVE

Incline DB press
Lie back on a bench inclined to approx. 45°.
Keep the feet flat on the ground as you drive the
dumbbells up and overhead. Lightly touch the
weights together in the top position to achieve
a full range of movement and then lower under
control until a strong stretch is felt across the chest
(the elbows at approx. 90°). Take care not to lower
to a position where any shoulder pain is felt and
maintain the butt flat to the bench throughout.

Sets 2 Reps 1x4, 1x15

Alternating renegade row
Holding a dumbbell in each hand, place the
weights to the floor, each one positioned
under the shoulders. Adopt a plank position,
maintaining a straight line from the back of
the shoulders to the heels. Splint this position
by contracting the leg, hip, trunk and arm
musculature and then lift one dumbbell off
the ground with a row action, pulling the
elbow to the side of the torso. Lower
under control and reset the posture.
Sets 2 Reps 1x4, 1x15 each arm

70 JANUARY 2024

Double KB curtsey lunge

ViPR ice skater

With the kettlebells in the rack position, step one
foot back and behind the stance leg. Descend
under control into a lunge position, bringing the
stepping knee close to the ground. Keep the
stance foot flat and the torso upright before
driving off the front foot to pull the rear leg back
to the start position.

Hold the ViPR horizontally at waist-level,
with feet set shoulder-width apart. Lift one
leg off the floor and drive aggressively
through the stance leg so that you travel
laterally along an imaginary line (that is,
not forward or backwards). Land softly on
the leading leg, which began in the raised
positon; flex the knee and hip to do so.
Upon landing, guide opposite side of the
ViPR across the body so that it points
towards the landing leg, which will bring
the shoulders forward towards the ground.
The trail leg will
tuck slightly
behind the
landing leg on
each jump. Keep
the spine
extended
throughout and
drive back across
to land on the
opposite leg.

Sets 3 Reps 2x4, 1x15 each leg

Sets 3 Reps 15 each side

ViPR overhead frontal lunge
and lean
Take the ViPR overhead with a wide/
snatch grip and set the feet wide
with the toes facing forward. Weight
shift/lunge to one side to achieve a
strong inner thigh stretch. At the
same time, lean the torso away from
the straight leg so that a strong
activation is felt along the side of the
torso and all abdominal and back
musculature. Stay upright as you
weight shift back and forward,
changing the ViPR reach to always
lean to the extended leg.
Sets 2 Reps 12 each side

JANUARY 2024

71

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LEAN MUSCLE PLAN

WEEK

02
WORKOUT 2

BB behind-neck press
Stand tall with the barbell on the fleshy
part of your shoulders, elbows down and
trunk tight. Push your feet hard into the
ground to drive the weight up. Lock the
elbows at the top of the movement.
Carefully lower the barbell back to the
start position.
Sets 2 Reps 1x4, 1x15

BB hip thrust
Secure a bench and rest the upper back across it,
body facing up to the ceiling. With the feet flat and
the knees in a flexed positon, rest the barbell
across the hips. Take a wide grip and drive the feet
into the floor to extend the hips up to a horizontal
positon. Squeeze the glutes hard at the top of the
movement and lower back under control.
Sets 2 Reps 1x4, 1x15

PERIODISATION
Week 2
As shown
Week 4
Decrease recovery by 30 sec
between 4RM and 15RM sets
using same loads as week 2
Week 6
Increase absolute load to
maintain 4RM and 15RM sets
Week 8
Decrease recovery by 30 sec
between 4RM and 15RM sets
using same loads as week 6

JANUARY 2024

73

LEAN MUSCLE PLAN

Alternating single-leg bound
Standing balanced on one leg, initiate the exercise
by driving the arms down to the floor from a raised
position. Simultaneously flex the knee and hip to
create a ‘stretch-reflex’ at the quads and glutes
(loading of energy). Immediately and explosive
drive out of this position using a strong extension
movement across the lower body joint. As you
jump pull the arms up to travel forward ensuring
that you land soft on the opposite leg by absorbing
the body weight via flexion of the knees and hips.
Sets 2 Reps 1x4, 1x15 each leg

FIT TIP
Jump for maximum distance on
strength/power set and speed
of foot change on hypertrophy/
endurance set.

Clapping press-up
Adopt a press-up position,
maintaining a straight line from
the back of the shoulders to
the heels. Lower into the
loading phase of the exercise
by rapidly descending towards
the ground. As this occurs, be
sure not to lose your original
positioning. As soon as the
musculature across the front of
the chest and arms are loaded/
energised, rapidly reverse the
movement driving the body
and arms up and off the floor.
Touch the hands together with
a clapping action while in the
air, before controlling the
descent back to the ground
(ensure the joints flex to soften
the impact on the ground).
Sets 2x max

BB reverse lunge to knee lift
Position the barbell on the back
of the shoulders. Ensure there is adequate
space both in front and behind you to
complete the exercise. Begin by taking a
large step back off one leg, lowering the
travelling knee close to the ground. Ensure the stance foot
remains flat to the floor throughout and the hips remain
level. Keeping the chest up and the spine extended, drive
aggressively through the front foot to pull the back leg to
the start position. However, before placing the travelling
foot back to the floor, use the hip musculature
to pull the knee up so that you are in a loaded single-leg
balance hold. Pause briefly once balance is established,
then take the foot to the ground.
Sets 2 Reps 1x4, 1x15 each leg

74 JANUARY 2024

WEEKLY
CHALLENGE
MOVE

SUPERSET 1

SUPERSET 2

One-arm hang

90° reverse flye

Grip the pull-up bar with one hand, ensuring the grip is tight.
Looking ahead, first depress and pull down through the shoulder
(with arm straight). A small amount of lift will occur as if raising
the chest up past the shoulder. At the same time, the one
handed grip will cause a significant rotational pull, therefore
the entire musculature of the body must also contract hard
to prevent any unwanted
swinging/turning. When
this position is steady
(with hips facing
forward) hold for
as long as possible.

Beginning in an upright stance and holding the dumbbells close
to the thighs, soften the knees and drive the hips back until the
torso reaches approx. a 90° angle to the ground. Keep the chest
up and pinch the shoulder blades together to keep the spine in
extension. Brace through the trunk musculature as you pull the
dumbbells up in a wide arc, keeping the elbows and wrists
slightly flexed throughout. Lower the weights back in front of
the knees, moving through the same arc, without a change in
the torso position.
Sets 3 Reps 15

Sets 3x max each arm

MB counter-rotational jump
Take a medicine ball and hold it in both
hands, positioning it off centre to the
outside of one hip. Pivot the feet in the
opposite direction and soften the
knees. From here, jump the feet to
face the opposite direction while
simultaneously rotating the medicine
ball across the body to finish on the
opposite hip. Ensure you land soft on
the ground by flexing the knees and
hips before explosively moving into
the next repetition.
Sets 2 Reps 15 each side

JANUARY 2024

75

LEAN MUSCLE PLAN

WEEK

02
WORKOUT 3

Kneeling DB press
Begin by kneeling on a mat with the
dumbbells positioned in the pressing
position, resting tight to the torso, elbows
tucked into the sides of the trunk. Brace
the trunk to ensure that the spine is rigid
throughout the movement. Press the
weights overhead until the arms are fully
extended, lightly touching the sides of the
dumbbells together. Keeping the glutes
tight, lower the weights under control to
the start positon.
Sets 2 Reps 1x4, 1x15

Roll to pistol stand-up
Using a mat, roll onto your back and pull your knees tight to your chest. Explosively drive
out of this position, directing the energy into a forward roll. As your feet come close to
contacting the ground, drive one foot forward and reach the arms in front of you to
maintain momentum through the exercise. Place the remaining tucked foot to the floor
and allow the knee to pass over the ankle as you drive explosively into a standing position
to complete the exercise. Do your best to maintain balance during the standing action.

PERIODISATION

Sets 2 Reps 4 each leg

Week 2
As shown
Week 4
Decrease recovery by 30 sec
between 4RM and 15RM sets
using same loads as week 2
Week 6
Increase absolute load to
maintain 4RM and 15RM sets
Week 8
Decrease recovery by 30 sec
between 4RM and 15RM sets
using same loads as week 6

76 JANUARY 2024

FIT TIP
This movement
relies heavily
upon mobility; if
this is a limiting
factor focus on
body position
and movement
quality vs reps.

Grip-changer pull-up

Alternating beast crawl

Hold the pull-up bar with an overhand grip, just
wider than shoulder-width. Looking ahead, first
depress and pull
down through the
shoulders (with
arms straight).
Once tension is
developed,
simultaneously
swap the grip of
one hand to either
a wider position or
where one hand is
now facing forward
and one now faces
backwards
(underhand/
overhand). Finish
the exercise by
driving the elbows
into the side of the
torso to raise the
body upwards.
Complete the next
repetition by
changing the grip
once again. The
choice of grip
changes will be
dependent upon
the type of pull-up
bar you have
access to.

Adopt a positon on the ground where you have four points of contact. Your
hands will be positioned under your shoulders and your knees should be
slightly ahead of your hips, with the toes tucked under your feet. Keeping the
spine aligned, so that a straight line passes from the back of the shoulder to
your hips, attempt to take one crawl pace forward by lifting one hand with the
opposite foot. Ensure the torso remains level and the crawl step is even.
Reverse this single step and repeat on the opposite side. The limbs should lift
and land together during this exercise.
Sets 2 Reps 15 each side

WEEKLY
CHALLENGE
MOVE

Sets 2x max

Suspension trainer combo pull
Holding both straps, walk the feet forward
a couple of steps and lean back against the
strap at approx. 45°. The angle of lean can
be adjusted to increase or decrease the
difficulty as required. Begin by pulling into
the straps so that tension is generated
across the back of the shoulders. As soon
as the body stiffens, pull upwards by flexing
the elbows and shoulders to 90° (as if
performing a bent-over barbell row but
upside down). Lower under control before
repeating the lift with a different pulling
action. On rep two, keep the arms straight,
pulling the body into a ‘Y’ shape with the
arms moving overhead as the torso is
raised. Alternate these two pulling motions
for the entire set.
Sets 2 Reps 15

JANUARY 2024

77

LEAN MUSCLE PLAN

One-leg leg press
Position yourself on the leg press machine with the foot and
hip in alignment and the toes facing forward. Lower the
weight under control and ensure that the knee tracks over
the toes during both the descent and ascent of the exercise.
Move into approx. 90° at the knee and hip during the down
phase of the lift, then drive up, keeping the foot flat to the
plate during the up phase.
Sets 2 Reps 1x4, 1x15 each leg

BB sumo deadlift
Position the barbell so that the feet are
under the bar in the standing positon.
Adopt a wide stance with toes rotated
outwards to approx. 45°. Grip the
barbell inside of the legs at approx.
hip-width (an over/under or over/over
grip can be adopted based upon
preference). Sit the hips back and
down, ensuring the shoulders remain
slightly over the bar. Pull into the bar
and drive through the ground so that
the knees move back as you stand up
into extension. Ensure the bar follows
the contour of the lower body until the
hips push through to meet the bar at
the top. Reverse the movement under
control by softening the knees and
driving the hips back. Ensure the spine
remains in extension (does not round)
throughout the move.
Sets 2 Reps 1x4, 1x15

Banded broad jump
Place a thick exercise band around a secure
anchor. Step inside the band and position it
around the hips so that you are facing away
from the anchor point. Take several steps
forward and lean into the band so that
tension is developed. Rapidly load into a
jumping position by flexing the knees and
hips. Drive out and jump against the
resistance of the band, maintaining an angle
of approx. 45°. Land soft on the ground and
be aware of the backwards pull the band
will exert. Shuffle back and reset.
Sets 3 Reps 15

KB windmill
With the kettlebell positioned
overhead (elbow and shoulder
locked out, bicep positioned next to
the face), pivot the feet to 45° away
from the side of the body that is
supporting the weight. With the feet
hip-width apart, begin the movement
by pushing the hips to the side of the
body that is holding the weight. The
free hand begins resting by the side
of the body and then reaches down
to the floor, moving as far as
flexibility will allow. This movement
will also require the shoulder to
rotate; you should ensure the
kettlebell always remains centred
over the shoulder joint for stability
and balance. From the lowest
position, drive though the feet to
stand. The up phase of the exercise
is characterised by a rotation
movement at the trunk and shoulder.
Sets 2 Reps 1x4, 1x15 each side

78 JANUARY 2024

WEEK

02

Alternating transverse plane lunge
WEEKLY
CHALLENGE
MOVE

WORKOUT 4

Begin standing upright with the dumbbells held close
to the side of the thighs, chest lifted and shoulders held
back. Select one leg to ground while the other leg steps
into a lunge. The grounded foot should remain facing
the 12 o’clock positon. The stepping leg should move
out and back to either 5 o’clock (right leg lunge) or 7
o’clock (left leg lunge). Upon landing, ensure both feet
remain flat to the floor. The lead/lunge leg will flex while
the trail/stationary leg will be fully extended. Push out
from the lunge position to explosively pull the travelling
leg back to the start position.
Sets 2 Reps 1x4, 1x15 each leg

Jumping pull-up to 5s slow-low
Standing under a secure pull-up bar, jump to grip
the bar with an overhand position, slightly wider
than shoulder-width. Without pause, extend the
jumping phase to link simultaneously with the
pull-up, so that the body raises up as the elbows
are drawn into the side of the trunk. Keep the
entire body position steady as you complete
a controlled five-second down phase of the
exercise, finishing with the arms fully extended.
Reps 2x max

PERIODISATION
Week 2
As shown
Week 4
Decrease recovery by 30 sec
between 4RM and 15RM sets
using same loads as week 2
Week 6
Increase absolute load to
maintain 4RM and 15RM sets
Week 8
Decrease recovery by 30 sec
between 4RM and 15RM sets
using same loads as week 6

JANUARY 2024

79

LEAN MUSCLE PLAN

BB high pull
Adopt a wide grip outside of shoulders, with the
barbell resting in the crease of the hips (the knees
and hips will be slightly flexed as if preparing to jump
up off the ground). The shoulders should lean slightly
over the bar with the arms fully locked tight in the
start position. The hip should be aggressively driven
forward as if jumping to initiate the movement. The
barbell will travel upwards along the contour of the
body and should feel weightless as it raises up. To
keep the barbell close to the body, the shoulders
should be shrugged aggressively and the arms kept
relaxed. All major joints of the lower body will be
extended in the top positon of this exercise.

BB jumping back squat
Using a squat rack, position a
barbell on the soft/fleshy part
of the shoulders. With the feet
positioned shoulder-width apart,
descend into a ¾ squat by flexing
at the knees and hips
simultaneously. Ensure the chest
is held up and the spine remains
extended throughout the
movement by pulling the elbows
down slightly. When a depth of
approx. 45° is achieved during
the descent, immediately and
explosively drive up through the
feet into a jump, by pushing the
hips all the way through the
movement. Upon landing, soften
the knees and hips to reduce the
impact on the ground. Ensure that
the knees track in line with the toes
throughout the exercise.
Sets 2 Reps 1x4, 1x15

Neutral-grip T-bar row
Using a landmine or secure pivot point, straddle
one end of the barbell, closest to where the
weights are loaded. Flex forward at the hips to
approx. 90° and keep the chest elevated as you
grip the barbell with palms facing each other.
Pull the bar to the chest, driving the elbows
into the side of the torso. Lower the weight
under control without compromising body
positioning/posture.
Sets 2 Reps 1x4, 1x15

80 JANUARY 2024

Sets 2 Reps 1x4, 1x15

Single-arm BB press

Decline DB chest press

Lift a barbell from a squat rack
by positioning yourself parallel
to the barbell and taking a grip
precisely in the centre of the
weight. Beginning with the
barbell resting over one shoulder,
drive it up over head, ensuring
balance is maintained
throughout. Keep the trunk
musculature active to avoid any
unwanted sway or sagging
through the spine. Lower steadily
under control to bring the barbell
back to the start position.

Position a bench below horizontal and lie back. Drive the dumbbells
up, so that the sides of the weights touch lightly. Contract the
glutes and trunk muscles to maintain a flat position on the bench.
Lower under control to a position that feels comfortable for the
shoulder. A strong stretch should be felt across the front of the
chest in the bottom position.
Sets 3 Reps 2x4, 1x15

Sets 3 Reps 2x4, 1x15 each side

Plate pass crunch
Lie on your back on the floor and take a weight plate into the
overhead position in both hands. Contract the trunk musculature
hard to stabilise the spine – it should not lift away from the ground
at any point. Pass the plate from the hands to rest on the shins (with
the knees held together), then extend the knees so that the weight is
moved out away from the centre of the body. Bring the weight back
in under control once more and continue to pass the weight back
and forth.
Sets 2 Reps 15

JANUARY 2024

81

AMRAPS

AMRAPS
AMRAP means completing as many rounds (or reps) as possible
within a given timeframe - resting only when absolutely
necessary. It’s a useful way to monitor your fitness progress,
and using your previous score as a target to beat is a great way
to motivate yourself when revisiting the same workouts, ensuring
you channel your maximum effort into every session.
Directions
Each workout consists of six exercises
performed in a circuit, with a prescribed
number of reps for each exercise. Set
a timer for five minutes and do as many
circuits as possible, with no rest. At the
end of the five minutes, rest for one minute,
then start the circuit from where you left
off. Do four five-minute work periods.

82 JANUARY 2024

CONTENTS
BODYWEIGHT
KETTLEBELLS & BATTLE ROPES
DUMBBELLS & BENCH
CHIN-UP BAR & BODYWEIGHT

PAGE 84
PAGE 88
PAGE 92
PAGE 96

JANUARY 2024

83

AMRAP WORKOUT 1

1. Press-up
Get into a press-up position with your feet
together and your hands on the floor directly
below your shoulders. Keep your body straight,
engaging your core and glutes to keep your hips
from sagging. Bend your elbows to lower your
chest to the floor, then press back up.
Reps 10

84 JANUARY 2024

2. Jump squat
Squat until your thighs are at least
parallel to the floor, then jump up
explosively. Bend your knees to
cushion your landing and continue
straight into the next rep.
Reps 10

3. Mountain climber
Start in the top of a press-up position.
Keeping your shoulders locked, alternate
jumping each foot forward so your knee
comes towards your elbows but your
hands stay on the ground.
Reps 10 each side

JANUARY 2024

85

AMRAP WORKOUT 1

4. Jump lunge
Start in a forward lunge position with
your hands on your hips for balance.
Jump off the ground by driving up
with your front leg. Swap your legs
over in mid-air, so you land with the
other leg forward. Alternate sides.
Reps 10 each side

86 JANUARY 2024

5. V-sit
Lie on your back with your arms and legs
outstretched. Contract your core and bring your
legs and arms together, keeping them straight,
then lower under control to return to the start.
Reps 10

6. Half burpee
From standing, drop
down and place your
hands on the floor
outside your feet.
Jump your feet back
so you’re in the top
of a press-up, then
back to between
your hands. Jump
up, clapping your
hands overhead.
Reps 10

JANUARY 2024

87

AMRAP WORKOUT 2

1. One-arm kettlebell swing
Stand with your feet shoulder-width apart, holding the kettlebell
in one hand. Push the weight off your body to start the swing. As
you lower, hinge at the hips by pushing your glutes back. When
you feel a stretch in your hamstrings, drive your hips forward,
swinging the kettlebell to head height. Switch hands and
continue straight into the next rep.
Reps 10 each side

88 JANUARY 2024

2. Two-arm kettlebell swing
Stand with your feet shoulder-width
apart and push the kettlebell off
your body to start the swing. As you
lower, hinge at the hips by pushing
your glutes back. When you feel
a stretch in your hamstrings, drive
your hips forward, swinging the
kettlebell to head height.
Reps 10 each side

3. Goblet squat
Hold a kettlebell by the
handle with both hands.
Keeping your back straight
and chest up, lower into
a deep squat. Drive through
your heels to stand.
Reps 10

JANUARY 2024

89

AMRAP WORKOUT 2

4. Battle rope circle
Hold the ropes together,
standing with your feet
shoulder-width apart.
Keeping your core engaged,
move the ropes around
together in a big circle,
to create a spiralling wave.
Complete all the reps in
one direction, then repeat
in the other.
Reps 10 each direction

5. Kettlebell clean and press

6. Battle rope slam

Hold a kettlebell on the floor by
the handle. Clean the kettlebell
to your shoulder by extending
through the legs and hips as
you pull the kettlebell towards
your shoulder. Rotate your wrist
as you do so, so your palm faces
forward. Press the kettlebell
overhead, locking out your arm.
Lower the weight to the floor
to return to the start. Complete
all the reps, then swap hands
and repeat.

Grip the ropes tightly
and raise your hands
high above your head.
Using your back and
core muscles, bring
your arms down
powerfully and slam the
ropes into the floor hard
to create an undulating
wave, sinking into
a shallow squat as you
go. Return to the start.
Reps 10

Reps 10 each side

90 JANUARY 2024

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AMRAP WORKOUT 3

1. Dumbbell incline chest press
Lie on a bench set at a 45° angle, holding
a dumbbell in each hand at shoulder height.
Keep your feet flat on the floor and your
back against the bench. Press the weights
directly above your head, but don’t lock
your elbows at the top.
Reps 8

92 JANUARY 2024

2. Dumbbell Bulgarian split squat
Hold the dumbbells by your sides and place one
foot on a bench behind you. Bend your front leg
to lower, keeping your chest up and front knee
over your toes. Pause, then drive back up through
your front foot to return to the start.
Reps 8 each side

3. Dumbbell pull-over
Lie on a flat bench, holding a dumbbell
in both hands straight above your chest.
Keeping your arms straight and core
locked to resist arching your back too
much, lower the weight over your head
until you feel a stretch in your chest.
Reverse the move to the start.
Reps 8

JANUARY 2024

93

AMRAP WORKOUT 3

4. Dumbbell bent-over row
Stand with your feet shoulder-width apart, holding
dumbbells with an overhand grip in front of your
thighs. Bend your knees slightly and hinge
forward from the hips, keeping your back slightly
concave and your shoulder blades back. Pull the
weights up to your lower sternum, then lower.
Reps 8

94 JANUARY 2024

5. Renegade row
Start in a press-up position with your feet placed
shoulder-width apart and a dumbbell in each hand.
Brace your core to keep your hips static and do
a single-arm row, drawing the weight towards your
armpit. Alternate sides with each rep.
Reps 8 each side

6. Dumbbell step-up
Holding a pair of dumbbells by
your sides, brace your core and
place one foot on a bench. Drive
through the heel of your raised
foot to step up on the bench
with the other foot. Step back
down, lead leg first. Alternate
sides with each rep.
Reps 8 each side

JANUARY 2024

95

AMRAP WORKOUT 4

1. Chin-up
Hold the bar with an underhand grip, hands
shoulder-width apart. Brace your core and pull
yourself up until your chin is above the bar,
keeping your elbows tucked into your body,
then lower under control.
Reps 5

96 JANUARY 2024

2. Toes-to-bar
Hang from a bar with your body
straight. Keeping your legs straight,
use your abs to raise them until they
touch the bar. Return under control
to the start.
Reps 5

3. Jump squat
Squat until your thighs are at least parallel to the floor,
then jump up explosively. Bend your knees to cushion
your landing and continue straight into the next rep.
Reps 5

JANUARY 2024

97

AMRAP WORKOUT 4

5. Full burpee
From standing, drop down and
place your hands on the floor
outside your feet. Jump your
feet back, so you’re in the top
press-up position. Perform
a press-up by lowering your chest
towards the floor until your
elbows reach 90˚, then press
back up. Jump your feet back
to between your hands, then
jump into a standing position,
clapping your hands overhead.
Reps 5

98 JANUARY 2024

5. Pull-up
Grab a bar with an overhand
grip and your hands just wider
than shoulder-width apart.
Contract your upper back and
pull your chest towards the
bar. Only count the rep if your
chin comes above the bar.
Reps 5

6. V-sit
Lie on your back with your arms and legs
outstretched. Contract your core and bring your
legs and arms together, keeping them straight,
then lower under control to return to the start.
Reps 5

JANUARY 2024

99

COMPLEXES

COMPLEXES
Ironically, given the name, complexes are actually fairly simple: pick up a piece
of kit and don’t let it go again until you’ve finished every rep of every exercise.
They test your grip strength and willpower, and fire up your metabolism to burn
fat. And because they combine lower, upper and full-body moves, working all
your muscles in each workout, they make your body release anabolic hormones,
encouraging it to retain or even build muscle mass at the same time.
Directions
Each workout consists of five exercises.
Complete the prescribed amount of reps
for each exercise in order without resting,
then rest for 90 seconds. Repeat this four
times to complete the workout. Wherever
possible, avoid putting the equipment
down between exercises.

100 JANUARY 2024

CONTENTS
BARBELL 1
BARBELL 2
DUMBBELL 1
DUMBBELL 2
DUMBBELL 3
KETTLEBELL 1
KETTLEBELL 2

PAGE 102
PAGE 106
PAGE 110
PAGE 112
PAGE 116
PAGE 118
PAGE 120

JANUARY 2024

101

COMPLEX 1

1. Deadlift
Hold the bar with a shoulder-width mixed grip,
with your arms straight and feet under the bar.
Keeping your chest up and back straight, drive
through your heels to raise the bar and push your
hips forward to stand tall.
Reps 10

102 JANUARY 2024

2. Bent-over row
Bend your knees slightly and hinge forward from the
hips, keeping your back slightly concave and your
shoulder blades back throughout. Holding the bar
with an overhand grip just outside your legs, pull the
weight up to your lower sternum, then lower.
Reps 10

JANUARY 2024

103

COMPLEX 1

3. Power clean
Raise the weight to chest height by powerfully
pushing through your heels and driving your hips
forwards, keeping the bar close to your body.
Quickly drop into a half squat, bring your arms
under the bar to catch it on the top of your chest
and stand up. Return to the start under control.
Reps 10

104 JANUARY 2024

4. Push press
With your feet shoulder-width apart, position
the bar on your upper chest, keeping your chest
upright and your core braced. Bend at the knees
to go into a quarter squat, then stand up and
press the bar directly overhead. During the lifting
phase, keep your core braced and don’t tilt your
hips forward. Lower the bar back to your chest.
Reps 10

5. Back squat
Stand with your feet slightly more than shoulder-width
apart, with the bar resting on the back of your shoulders.
With your chest up and core braced, squat until your
thighs are at least parallel to the floor. Drive a quarter
of the way back up, return to the bottom of the squat,
then drive all the way up to stand.
Reps 10

JANUARY 2024

105

COMPLEX 2

1. Snatch-grip deadlift
Hold the bar with a wide snatch grip, so your
hands are double shoulder-width apart. Your feet
should be directly under your hips with your toes
turned out. Squat to the bar, keeping your back
fully extended and your head facing forward.
Initiate the move by driving through your heels
and raising your hips. The angle of your back
should remain the same until the bar passes your
knees, then drive your hips through the bar as
you lean back. Reverse the motion to return the
bar to the floor.
Reps 10

2. High pull
Return the bar to the floor and position
your hands shoulder-width apart. Then
with your back flat and shoulder blades
retracted, explosively extend your hips
and knees while you pull the bar up to
chest height. Think about spreading your
elbows wide apart and pulling the bar
back rather than high.
Reps 10

106 JANUARY 2024

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me!

COMPLEX 2

3. Front squat
Rest the bar across your upper chest with your
hands holding it in place and your elbows as high
as you can get them. Keeping your chest up and
back straight, squat until your thighs are at least
parallel to the floor, then drive back up.
Reps 10

108 JANUARY 2024

4. Overhead press
Press the bar straight overhead
by locking your arms, then lower
it back to shoulder level.
Reps 10

5. Romanian deadlift
Keeping your back straight and allowing a slight
bend in your legs, hinge forward from the hips,
not the waist, and lower the bar down the front of
your shins until you feel a moderate stretch in your
hamstrings. Reverse the move, pushing your hips
forward to stand.
Reps 10

JANUARY 2024

109

COMPLEX 3

1. Dumbbell biceps curl
Stand tall, holding a dumbbell in each hand at
your sides, with your palms facing your body.
Keeping your elbows close to your sides, raise
both weights to shoulder height, rotating your
wrists so your palms are facing your body at
the top of the move. Squeeze your biceps, then
return the weights to the start.
Reps 10

2. Dumbbell front squat
Hold the dumbbells at shoulder height
with your palms facing forward. Keeping
your chest up and back straight, squat
until your thighs are at least parallel to
the floor, then drive back up to standing.
Reps 10

110 JANUARY 2024

3. Dumbbell overhead press

4. Dumbbell lunge

5. Dumbbell bent-over row

With your palms facing forward, press
the dumbbells straight overhead by
locking your arms, then lower them
back to shoulder level.

Stand tall, holding a dumbbell
in each hand. Keeping your core
braced, take a big step forward and
lunge until both knees are bent at
90°. Push off from your front foot to
return to the start position. Repeat
with your other leg.

Bend your knees slightly and hinge
forward from the hips, keeping your
back slightly concave and your
shoulder blades back throughout.
Holding the dumbbells with an
overhand grip just outside your legs,
pull the weights up to your lower
sternum, then lower.

Reps 10

Reps 10 each side
Reps 10

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111

COMPLEX 4

1. Dumbbell split squat
Start in a split stance, holding the dumbbells by
your sides with straight arms. Keep your chest up
and avoid leaning forward as you bend your legs
until your back knee is just off the floor, without
your front knee moving beyond your toes. Press
back up to the top of the split stance.
Reps 10

112 JANUARY 2024

2. Dumbbell thruster
Stand with your feet shoulder-width apart, holding
a dumbbell in each hand at shoulder level. Keeping
your chest up and your back straight, squat until
your thighs are at least parallel, then drive back
up, using the momentum to press the weights
directly overhead. Lower the dumbbells to your
shoulders and repeat.
Reps 10

JANUARY 2024

113

COMPLEX 4

3. Push press
With your feet shoulder-width
apart, position the bar on your
upper chest, keeping your chest
upright and your core braced. Bend
at the knees to go into
a quarter squat, then
stand up and press the
bar directly overhead. During the
lifting phase, keep your core braced
and don’t tilt your hips forward.
Lower the bar back to your chest.
Reps 10

114 JANUARY 2024

4. Dumbbell Romanian deadlift
Keeping your back straight and allowing
a slight bend in your legs, hinge forward
from the hips, not the waist, and lower the
dumbbells down the front of your shins
until you feel a moderate stretch in your
hamstrings. Reverse the move, pushing
your hips forward to stand.
Reps 10

5. Dumbbell press-up
Start in a press-up position holding dumbbells
with your palms facing each other. Lower until your
chest almost touches the floor, then press back up.
Using dumbbells allows you to go deeper than with
a regular press-up.
Reps 10

JANUARY 2024

115

COMPLEX 5

1. Dumbbell overhead lunge
Stand tall, holding a dumbbell in each hand
straight overhead. Keep your core strong and
your upper back engaged, so the weights don’t
drop to the sides. Step forward into a lunge until
your back knee almost touches the floor. Drive
through your front foot to return to standing.
Repeat on the other leg.
Reps 10

2. Lateral raise
Hold a dumbbell in each hand by your
sides with your palms facing your body.
Keeping a slight bend in your elbows, lift
the weights out to the sides. When they
reach shoulder height, twist your wrists
so the ends of the dumbbells nearest
your thumbs tilt downwards slightly to
work your deltoids harder. Lower the
weights to return to the start.
Reps 10

116 JANUARY 2024

3. Dumbbell jump squat
Holding a dumbbell in each hand, squat
until your thighs are at least parallel to
the floor. Drive through your heels and
jump up explosively. Bend your knees to
cushion your landing and go straight
into the next rep.
Reps 10

4. Bent-over reverse flye
Holding a dumbbell in each
hand, bend your knees slightly
and hinge forward from the
hips. Keep your back slightly
concave, your shoulder
blades back and your elbows
slightly bent, and contract
your upper back muscles to
raise the weights out to the
sides. Pause, then lower to
return to the start.

Reps 10

5. Renegade row
Start in a press-up position with your feet placed
shoulder-width apart and a dumbbell in each
hand. Brace your core to keep your hips static and
do a single-arm row, drawing the weight towards
your armpit. Alternate sides with each rep.
Reps 10 each side

JANUARY 2024

117

COMPLEX 6

1. Kettlebell swing
Stand with your feet shoulder-width apart and
push the kettlebell off your body to start the
swing. As you lower, hinge at the hips by pushing
your glutes back. When you feel a stretch in your
hamstrings, drive your hips forward, swinging the
kettlebell to head height.
Reps 10

2. Kettlebell sumo deadlift
Stand with your feet double shoulderwidth apart with a kettlebell on the floor
in front of you. Squat and take hold of
the handle with both hands, so your arms
are inside your knees. Keeping your chest
up and your back straight, drive through
your heels and push your hips forward to
stand tall. Lower the weight to the floor.
Reps 10

118 JANUARY 2024

3. Kettlebell clean and press
Stand holding a kettlebell on the
floor. Clean the kettlebell to your
shoulder by extending through
your legs and hips as you pull the
weight upward. Rotate your wrist
as you do so, so your palm faces
away from you. Press the kettlebell
overhead, locking out your arm.
Reverse the move to return to
the start. Complete all reps on
one arm, then swap and repeat
on the other side.

4. Kettlebell
goblet squat
Hold the kettlebell by the
handle with both hands.
Keeping your back straight
and chest up, go into a deep
squat. Drive through your
heels to stand.
Reps 10

Reps 10 each side

5. Kettlebell Russian twist
Hold the kettlebell in front of your chest with both
hands and bring your legs off the floor. Brace your
core to keep your balance, then twist to one side
and then the other, without letting the weight or
your legs drop.
Reps 10 each side

JANUARY 2024

119

COMPLEX 7

1. Turkish get-up

2. One-arm kettlebell swing

Lie on your back, holding a kettlebell above you
in one hand. Keeping your eyes on the weight
throughout, contract your abs to sit up, resting your
bodyweight on your other hand. Bend your opposite
leg, push up onto your hand and bring your other
leg back. Stand tall, keeping the bell above you at
all times. Reverse the move to the start. Complete
all the reps on one side, then repeat on the other.

Stand with your feet shoulder-width
apart, holding the kettlebell in one
hand. Push the kettlebell off your
body to start the swing. As you lower,
hinge at the hips by pushing your
glutes back. When you feel a stretch
in your hamstrings, drive your hips
forward, swinging the kettlebell to head
height. Complete all the prescribed
reps, then swap hands and repeat.

Reps 5 each side

Reps 10 each side

120 JANUARY 2024

3. Kettlebell snatch

4. Kettlebell side lunge

Place a kettlebell between your
feet. Bend your knees and push
your bottom back, then take hold
of the handle. Swing the kettlebell
back between your legs.
Immediately reverse the direction
and drive through with your hips
and knees, accelerating the
kettlebell upward. As the kettlebell
reaches your shoulder, rotate your
wrist and punch straight up until
the weight is directly overhead.
Reverse the move to the start.
Complete all the reps on one side
before repeating on the other.

Hold the kettlebell in front of
your chest with both hands.
Take a big step to one side and
lower into a lunge, keeping your
knee over your toes and the
other leg straight. Drive back
up to the start and lunge to the
other side on the next rep.
Reps 5 each side

Reps 5 each side

5. Kettlebell windmill
Stand with your feet
double shoulder-width
apart, holding the
kettlebell in one hand
directly overhead. Bend
to the same side as your
free hand, reaching down
your leg with that hand
until you can touch your
toes. Return to the start.
Complete all the reps on
one side before repeating
on the other.
Reps 10 each side

JANUARY 2024

121

CLUSTERS

CLUSTERS
Lift a weight for long enough and eventually you’ll reach a point of failure when you
can’t go on. This isn’t a bad thing – failure forces your muscles to grow back bigger
and stronger, to cope better next time. With cluster-set circuits, you add brief pauses
between reps, allowing you to lift longer and push failure back further. As a result,
you build more muscle. And the more muscle you build, the more fat you burn.
Directions
Each workout consists of six exercises, performed
25 times each, divided into sets of five. Complete five
reps of the first exercise, then rest for five seconds
and repeat a further four times before moving straight
on to the next exercise, and so on. Choose a weight
with which you’d normally reach failure after 15 reps.
Rest for 60 seconds between exercises.

CONTENTS
CLUSTER 1
CLUSTER 2

122 JANUARY 2024

PAGE 124
PAGE 128

JANUARY 2024

123

CLUSTER 1

1. Bench press
Lie on a flat bench holding the bar with an overhand
grip, hands just wider than shoulder-width apart.
Drive your feet hard into the floor, press the weight
straight up powerfully, then lower to the start.

124 JANUARY 2024

2. Push press
With your feet shoulder-width
apart, position the bar on your
upper chest, keeping your chest
upright and your core muscles
braced. Bend at the knees to go
into a quarter squat, then stand up
straight and press the bar directly
upwards, until your arms are
extended overhead. During the
lifting phase, keep your core braced
and don’t tilt your hips forward.
Lower the bar back to your chest.

3. Romanian deadlift
Keeping your legs slightly
bent and your back straight,
lean forward from the hips,
not the waist, and lower the
bar down the front of your
shins until you feel a moderate
stretch in your hamstrings.
Reverse the move, pushing
your hips forward to stand.

JANUARY 2024

125

CLUSTER 1

4. Front squat
Rest the bar across your upper chest with your hands holding
it in place and your elbows as high as you can get them. Take
a big breath to brace your torso and, keeping your chest up and
your back straight, squat until your thighs are at least parallel to
the floor. Exhale forcefully as you drive back up.

126 JANUARY 2024

5. Bent-over row
Bend your knees slightly and
hinge forward from the hips,
keeping your back slightly
concave and your shoulder
blades back. Holding the bar
with an overhand grip just
outside your legs, pull the weight
up to your lower sternum, then
lower under control.

6. Barbell roll-out
Kneel on the floor in front of a loaded barbell, holding the
bar with an overhand grip. Keep your arms straight but not
locked out at the elbow and your shoulders strong as you roll
the bar away from you. Squeeze your core and glutes, to keep
your body in line, and lower as far as you can go without
breaking form, then roll back to the start.

JANUARY 2024

127

CLUSTER 2

1. Clean
Stand with your shins almost
touching the bar and your feet
shoulder-width apart, then squat
down and grasp the bar with an
overhand grip. Keeping your core
braced, your chest up and a natural
arch in your back, raise the weight to
chest height by pushing powerfully
through your heels and, as the bar
passes mid thigh-height, forcefully
driving your hips forwards. Quickly
drop into a squat under the bar and
catch it on the top of your chest,
holding it in place with your fingers
and keeping your elbows high, then
stand. Keep the bar close to your
body throughout the move. Return
to the start under control.

128 JANUARY 2024

2. Overhead press
With your feet placed
shoulder-width apart, hold
the bar just above chest
height with your hands just
wider than shoulder-width
apart. Keep your core and
glutes braced, so your hips
don’t tilt forward, then press
the bar straight overhead,
driving your head forward
as you straighten your
arms to engage your upper
back. Lower the bar back
to the start.

3. Incline bench press
Lie on a bench set at a 45°
angle, holding the bar with
an overhand grip, hands just
wider than shoulder-width
apart. Drive your feet hard
into the floor and press the
bar straight up powerfully,
then lower it to the start.

JANUARY 2024

129

CLUSTER 2

4. Back squat
Stand with your feet just wider than shoulder-width apart, with
the bar resting on the back of your shoulders. With your chest
up and core braced, squat until your thighs are at least parallel
to the floor. Drive back up through your heels to stand.

130 JANUARY 2024

5. Deadlift
Hold the bar with a shoulder-width
mixed grip, with your arms
straight and feet under the bar.
Keeping your chest up and back
straight, drive through your heels
to raise the bar and push your
hips forward to stand tall.

6. Glute bridge
Sit on the floor with your back against
a bench and the loaded barbell lying
across your body just above your hips.
Retract your shoulder blades and hook
them over the bench, and plant your
feet into the floor. Drive through your
heels and contract your glutes hard
to raise your hips and the bar off the
floor, until your body is at least parallel
to the ground. Pause at the top of the
move, then lower, but don’t let your
glutes touch the floor between reps.

JANUARY 2024

131

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STRONGMAN

CONTENTS
FARMER’S WALK
OVERHEAD CARRY
WALKING LUNGE
ZERCHER CARRY

PAGE 134
PAGE 135
PAGE 136
PAGE 137

STRONGMAN
Classic strongman-style carrying exercises are great for building muscle and
burning fat – and you don’t need to be towing a truck to feel the benefits.
Directions
For each workout, perform the exercise continuously for one
minute, then rest for one minute. Repeat this for a total of five
rounds. Go heavy, but not so much that it compromises your form.

JANUARY 2024

133

STRONGMAN

1. Farmer’s walk
Pick up the heaviest
kettlebells you can carry
in each hand. Stand tall,
with your arms straight
at your sides, and walk
with your chest out. If
space is limited, walk in
a figure-of-eight pattern.

134 JANUARY 2024

2. Dumbbell overhead carry
Hold a dumbbell in each hand
overhead with your arms straight.
Walk, keeping your core and glutes
engaged to help you stand tall, and
your upper back strong to keep your
arms up. If space is limited, walk in
a figure-of-eight pattern.

JANUARY 2024

135

STRONGMAN

3. Kettlebell walking lunge
Holding a kettlebell in each hand, lunge forward,
keeping your back upright and your front knee
over your front foot. Lower until your back knee
is just off the floor, then drive through the heel
of your front foot to stand and continue straight
into the next lunge with your other leg.

136 JANUARY 2024

4. Sandbag zercher carry
Hold a heavy sandbag against your
chest in the crook of your elbows.
Walk, keeping your core strong, to
resist being pulled forward by the
weight, and your back straight, to
stand tall. If space is limited, walk
in a figure-of-eight pattern.

JANUARY 2024

137

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ONE-KIT WORKOUTS

SIMPLE
SOLUTIONS
Workouts don’t need to be lengthy and complex
to be effective. Whenever you can’t get to the gym,
don’t have much time to exercise, or just fancy
a short sharp blast, grab a single bit of equipment
and do one of these quick-fire routines. They may
look basic, but have no doubt they will help
you torch fat and build muscle.

CONTENTS
KETTLEBELL
SUSPENSION TRAINER
BARBELL
DOUBLE KETTLEBELL
WEIGHT PLATE
PULL-UP BAR
GYM BALL
DUMBBELL

140
142
144
146
148
150
152
154

JANUARY 2024

139

ONE-KIT WORKOUTS

UNLEASH BELL
One kettlebell is all you need to kick fat loss into
overdrive, once you know how
ant to lose body fat but short of time, resources
or space? There’s a simple solution: a kettlebell.
It’s a unique bit of kit because it’s suited to doing high
reps with multi-muscle moves, such as the snatch or
clean and press, so you tax your whole body while
getting a metabolic boost that means you’ll burn fat for
hours. As a bonus, this workout will also build muscle,
help your coordination and forge an iron grip. Do it
a couple of times a week or add it to one of your regular
workouts as a finisher, and watch your abs emerge.

W

1. Snatch
• Swing the kettlebell to start the move. As it
reaches eye level, pull your elbow back and
punch your hand upwards to catch it at the top
of the move. Your arm should only straighten at
the very top of the move. If you do it right, the
bell shouldn’t bang into your forearm.
• From the top of the move, flip the kettlebell
over and progress smoothly into the next swing.

Training tool
Kettlebell
Training goal
Fat loss
How to do the workout
Circuits 3
Reps of each move 8
Rest between circuits
2 minutes

What weight?
Beginner 12kg
Intermediate 16kg
Advanced 20kg

140 JANUARY 2024

2. Clean

3. Overhead press

• Swing the kettlebell
upwards by ‘popping’
your hips. Bend your
elbow and let the
kettlebell flip over
your hand into the
rack position.
• When you rack the
kettlebell, keep your
elbow tucked into
your body. Swing the
kettlebell back down
and move straight into
the next rep.

• From the rack position,
press the kettlebell
directly upwards,
keeping your forearm
vertical throughout the
move. At the top, the
kettlebell should hang
behind your forearm.
• Return the kettlebell
to the rack position.

4. Windmill

5. Figure of eight

• Press the kettlebell up to get into the
start position. Keeping the leg under the
bell straight and the other one slightly
bent, lean your torso forwards and to
one side, so one hand travels down
your leg. Keep your arm and back
straight throughout.
• Turn to face the kettlebell, so it’s directly
overhead at the bottom of the move.
Reverse the movement to return to
the top position.

• Start to swing the kettlebell around your body,
then dip down and pass it through your legs in
a figure-of-eight motion.
• Try to keep the movement fluid, while keeping
your core braced and back straight.

JANUARY 2024

141

ONE-KIT WORKOUTS

HANGING TOUGH
Want to carve yourself a cast-iron core? Forget sit-ups and use
the power of gravity instead
uspension training is growing in popularity for a reason: the kit is
portable and easy to set up, and it can be adjusted to suit anyone,
from a first-time gym-goer to a Navy Seal. It also provides a seriously
effective core workout, because you’re forced to stabilise yourself during
every move.
This workout is designed specifically to craft a solid core and improve
your posture, but you can boost its effects with some tweaks. For a cardio
blast, increase the reps, get through them fast and keep the rests short.
For improved strength, stick to the counts and rests (below left), and
keep every rep slow and super-controlled.

S

TRX tip
To make the moves
easier or harder,
experiment with the
angle at which you’re
hanging. As a rule, the
closer to horizontal you
are, the tougher it is.

Training tool
TRX suspension trainer
Training goal
Core strength
How to do the workout
Reps 6
Sets 4
Rest 90 secs

142 JANUARY 2024

1. Mountain climber
• Put your toes in the foot cradles,
rest on your knees and straighten
your arms, then your legs.
• Bend one knee and pull it towards
your chest. As you straighten it,
bring your other knee in to
complete one rep.

2. Hamstring curl

3. Press-up

• Lying on your back, put your
heels in the foot cradles and lift
your hips off the ground. Your
upper legs and torso should
stay in a straight line throughout
the move.
• Pull your heels and knees towards
your chest, then extend your legs
to return to the start.

• Hold the handles
as if at the top of
a press-up, with
your body in
a straight line.
• Lower yourself until
your arms are bent at
an angle of at least
90˚ – you should feel
a slight stretch in
your chest.

4. Inverted row

5. Fall-through

• Hang from the handles with
your heels on the floor and
your body in a straight line.
You can bend your knees to
make the move easier, but
don’t let your hips sag.
• Pull up until your chest
is level with the handles.
Squeeze your shoulder
blades together at the top
of the move.

• Stand holding the handles
in front of you. Keeping your
body in a straight line, brace
your core, lean forwards and
raise your arms, staying tight
throughout the move. Go as
low as possible.
• Pull back using your abs. Either
completely reset between reps
or, for a tougher test, keep the
tension in your abs.

JANUARY 2024

143

ONE-KIT WORKOUTS

STRAIGHT TO THE BAR
Want strength and muscle from one bit of kit? The barbell is the
perfect tool
hen the weights room is crowded, the machines are all taken and
the racks are full, rejoice – you don’t need them anyway. As long
as you’ve got a barbell and a bit of floor space, you can get a workout
that will test your strength, conditioning, grip and heart – and you don’t
even need any plates.
This workout is a barbell complex, which means you do every exercise
without rest, ideally without putting the bar down. It will test every
major muscle group in your body and boost your cardio because
of the volume of work you’re doing. If you’re feeling tough,
add some weight and increase the rest by 30 seconds.
Just don’t let go of that bar.

W

1. Romanian deadlift
• Stand straight with a slight
bend in your legs, then lean
forwards from the hips, not
the waist, and lower the bar
down the front of your shins
until you feel a good stretch
in your hamstrings.
• Reverse the move back
to the start, pushing your
hips forwards.

Training tool
Barbell
Training goal
Strength endurance
How to do the workout
Sets 4
Rest 90 secs

Reps per move
Beginner 6
Intermediate 8
Advanced 10

144 JANUARY 2024

2. Bent-over row

3. Hang clean

• Start with your core braced, back straight and shoulder
blades retracted. Bend your knees slightly and lean
forwards from your hips.
• Pull the bar up to your belly, retracting your shoulder
blades, then lower it under control.

• Starting from an upright
position, bend your knees
slightly and lower the bar to
your knees. You may find it
easier to have a slightly wider
grip on the
bar than you
would for
the bent-over row.
• Explosively drive up and lift
the bar, almost as if you’re
about to jump off the floor
– your arms shouldn’t be
doing much work. Rotate
your elbows underneath the
bar to ‘catch’ it at the top of
the move.

4. Push press

5. Back squat

• After your final hang clean,
hold the bar across the top
of your chest. Your hands
should be slightly wider
than shoulder-width apart
and your forearms should
be vertical.
• Perform a quarter squat.
As you come up, use your
momentum to drive the
bar overhead.
• Lower it under control.

• From the top of the final
push press, lower the bar to
the back of your shoulders.
Squeezing it
will help you
to stabilise
your upper body. Keep your
feet shoulder-width apart and
turned slightly outwards.
• Squat as if you’re going to sit
on a chair. At the bottom of
the move, your thighs should
be parallel to the floor.
• Drive up through your heels,
keeping your chest up.

JANUARY 2024

145

ONE-KIT WORKOUTS

TWICE
THE POWER
Want functional size in record time?
Do these double-kettlebell moves
ant to get lean? Get a kettlebell. Want to
pack on muscle? Get two kettlebells. The
secret of muscle, as any bodybuilder will tell
you, is time under tension – how long you spend
loaded up with whatever you’re lifting. The
secret of several two-kettlebell moves, meanwhile,
is the double-rack position, when you hold your
brace of bells against your chest.
Holding the load in place will work your core
and stabilising muscles, as well as strengthening
your forearms. And, because you’re using two
bells instead of one, you’re working with heavier
weights – exactly what you need to shock your
body into growth.

W

1. Double rack squat
• Stand with your feet placed
shoulder-width apart and clean
both kettlebells into the ‘rack’
position, which is with the bells
resting on your forearms.
• Squat as low as you can,
pausing at the bottom. Drive
back up through your heels to
return to the start.

Kettlebell tip
In the rack position pictured,
brace yourself as if you’re about
to take a punch in the stomach.
This keeps your core solid and
helps you support the weight.

Training tool
Kettlebells
Training goal
Functional muscle
How to do the workout
Sets 4
Reps 6-8
Rest 2 mins

Which weight?
Beginner 2 x 12kg
Intermediate 2 x 16kg
Advanced 2 x 20kg

146 JANUARY 2024

2. Rolling floor press

3. Bent-over row hold

• Lie on the floor with your knees bent and holding
a kettlebell in each hand. Roll to one side as you press
one kettlebell into the air, bringing your shoulder off
the ground.
• As you lower the first kettlebell, roll over and press the
other one, to complete one rep.

• Holding two kettlebells, bend at the waist, then row one
up, bringing your thumb towards your armpit.
• Hold the kettlebell there as you row with the other arm.
Finish all your reps on one side before switching to the
other. Keep your back straight throughout the move.

4. Double push press

5. Double swing

• Clean the kettlebells into
the rack position.
• Do a quarter-squat, then
drive upwards, using
the momentum to help
you press the kettlebells
overhead.
• Keep your torso braced
during the squat, loosen up
during the drive, then brace
again as you lock out the
kettlebells at the top.
• Lower the kettlebells
to your shoulders, pause
and repeat.

• Keeping your
feet close
together, bend
at your hips and
keep your arms
loose, then
snap your hips
forwards and
swing the
kettlebells up
to eye level.
• You can also
take a very wide
stance and swing
between your
legs, for better
posterior chain
and glute
activation.

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147

ONE-KIT WORKOUTS

PLATE
ARMOUR
One weight plate is all you need to build
muscle - if you know what to do with it

Form tip
For the best
results, take three
seconds to lower
in each rep, then
lift explosively.

ou’ve hit the gym for a quick muscle top-up,
but every machine and bench is crammed
and all you can salvage is a single hefty weight
plate. There’s a simple solution – the weight-plate
complex. By performing a variety of isolation
moves and doing relatively high reps, you’ll
challenge your muscles to adapt and grow.

Y

1. Curl
• Stand tall with your shoulders back and feet
close together, holding the plate. Keeping your
elbows tucked into your sides, curl the plate
towards your chest, stopping just before your
forearms reach vertical.
• Lower slowly to return to the start. Avoid rocking
back and forth to generate momentum, which
takes the emphasis away from the biceps.

Training tool
Weight plate
Training goal
Muscle
How to do the workout
Circuits 3
Rest between circuits 2 mins

Reps of each move
Beginner 8
Intermediate 12
Advanced 15

148 JANUARY 2024

2. Overhead press

3. Squat

• Stand with your feet
shoulder-width apart,
holding the plate on your
upper chest. Keep your
body upright and your
core muscles braced.
• Press the plate directly
upwards, until your arms
are extended overhead.
During the lifting phase,
keep your core braced
and don’t tilt your hips
forwards. Lower the plate
to complete the rep.

• Hold the plate
behind your neck
and stand with your
feet slightly wider
than shoulder-width
apart, with your
toes pointing
outwards slightly.
• Squat until your
thighs are at least
parallel to the floor.
• Drive back up
through your heels.

4. Standing
triceps extension

5. Halo

• Stand with the plate
held above your head.
Slowly lower it behind
your head by bending
your elbows, which
should stay pointing
directly to the ceiling.
• Without arching your
back, slowly return the
plate to the start by
straightening your arms.

• Hold the plate in front
of you, then circle it
around your head,
without changing your
hand position.
• Make the range of
motion as large as
possible. You should
feel this move in your
abs and obliques.

JANUARY 2024

149

ONE-KIT WORKOUTS

PULLING POWER
This bar-based workout is the perfect tool for
crafting a V-shaped body
ant to look good in a shirt? Forget the bench
press – for all-round tailored manliness, the
humble pull-up should be your exercise of choice. Not
only will it build your shoulders and back, providing
you with a heroic V-shaped torso, it will also help your
posture and forearms.
This workout combines this straightforward yet
ultra-effective move with its cousin, the chin-up – one
of the best biceps builders you can do – and the dip,
which will make sure your triceps are doing their bit.

W

1. Wide-grip pull-up
• Grip the pull-up bar with your
hands more than shoulder-width
apart. Brace your abs and pull
yourself up until your whole head
is above the bar.
• Lower your body under control
until your arms are straight. Keep
your shoulders engaged and don’t
sag at the bottom.

Training tool
Pull-up bar
Training goal
V-shaped torso
How to do the workout
Reps 4-6
Rest between circuits 90 secs

150 JANUARY 2024

Top tip
To make the
whole workout
tougher, wear
a weighted
vest.

2. Hanging
knee raise
• Hang from the bar.
• Use your lower abs
to raise your legs,
until your thighs
are at least parallel
to the floor.

4. Dip
• Attach the
dip bars
to the
pull-up rig.
Grip the bars with
your arms straight.
• Lower your body as
far as you can go
without stressing
your shoulders. To
work your triceps,
stay upright; to
work your pecs,
lean forwards.
• Press up powerfully
but don’t lock
out your elbows
at the top.

3. Chin-up
• Grasp the bar
with your hands
shoulder-width
apart, using an
underhand grip.
• Start from a dead
hang with your
arms fully extended.
• Pull yourself up by
squeezing your lats
together. Once your
chin is above the
bar, lower yourself
back to the start.

5. Hanging twisting
knee raise
• Hang from the bar
with your knees bent.
• Keeping your knees
bent, use your lower
abs to raise your
thighs until they’re
parallel to the floor,
then twist them to
one side.
• Return to the start,
then bring your
knees back up
and twist to the
other side.
• Return to the start
to complete one rep.

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151

ONE-KIT WORKOUTS

SPHERE FACTOR

Training tool
Gym ball

Want to chisel out a six-pack? Make sure your training
is on the ball

Training goal
Core power

here are plenty of things you shouldn’t do on a gym ball.
If you attempt any sort of dumbbell move, you’ll be
forced to drop the weight to first-day-at-the-gym levels, for
instance, and any sort of circus trickery is likely to end in
tears. But used correctly, your inflatable friend is one of the
best tools in the gym. Its inherent instability means you’ll
recruit dozens of tiny muscles as well as your major ones and
keep them under tension during every rep. The workout here
is specifically designed to give your abs a good going-over,
at the same time as testing the rest of your body. For best
results, do every rep under control.

T

How to do the workout
Circuits 3
Rest between circuits 90 secs

Reps of each move
Beginner 8
Intermediate 10
Advanced 12

1. Press-up
• Start with your shins on the ball and your body
in a straight line. Keep your arms straight and
make sure your hips don’t sag.
• Lower your chest under control, until it’s
fist-distance from the floor, then press back
up explosively.

Gym ball tip
Try to find a ball that’s
the right size for you
– 55cm is suitable for
most men, but there are
also 50cm and 60cm
balls if you’re shorter
or taller.

152 JANUARY 2024

2. Skier

3. Pike

• Start in a press-up position. Twist
your hips to one side and kick
your top leg out behind you with
a 90˚ bend in the knee.
• Reverse the movement and then
twist to the other side.

• Start with your feet on the ball
and your arms straight.
• Brace your abs and use your core
to pull your feet in, keeping your
arms and legs straight, and lifting
your bottom into the air.

4. Reverse hyperextension

5. Glute-hamstring raise

• Lie with your torso on the ball, with your legs
bent and your toes on the floor. Touch your
hands to your head.
• Brace your core and lift your torso. Lower
under control, then lift again. Don’t bounce.

• Lie on your back on the floor,
with your heels on the ball and
your body in a straight line. Your
hips should be off the floor.
• Pull your heels towards your
body and lift your hips to roll
the ball in. Pause at the top
and return to the start.

JANUARY 2024

153

ONE-KIT WORKOUTS

SINGLED OUT
Sometimes, simple is best. And when it
comes to carving a six-pack, it doesn’t
come much simpler than a single dumbbell
he lack of etiquette on the gym floor has
been the ruin of many a well-planned
workout. Whether it’s because fellow lifters
are using the dumbbells you want or they’ve
been left in the furthest corners of the cardio
section, you can’t always guarantee you’ll find
the pair you need.
The solution? A one-dumbbell routine that
hits every muscle in your all-important core,
allowing you to blitz your obliques, abs and
back with a handful of carefully selected moves.
And if worse comes to worst and all the
dumbbells are in use, you can do this workout
with a weight plate or kettlebell.

T

1. Swing
• Holding the end of the dumbbell in your fingers,
with your feet just wider than shoulder-width
apart, bend at your knees and at your hips slightly,
and swing the dumbbell back through your legs.
• Pop your hips forwards and swing the dumbbell
back up to eye level. If you’re using an adjustable
dumbbell, make sure the plates are secure.

Training tool
A single dumbell
Training goal
Core power
How to do the workout
Reps 8
Circuits 4
Rest between ciruits 90 secs

Weight
Beginner 8kg
Intermediate 12kg
Advanced 16kg

154 JANUARY 2024

2. Woodchop

3. Side bend

• Hold the dumbbell with
both hands up and to
one side of your head,
with arms outstretched.
• Chop the dumbbell
down across your body
and squat as you go, so
the dumbbell ends up
beside your opposite
shin. Return to the start
and repeat. Finish all
your reps on one side,
then switch.

• Stand with your core braced,
your back straight and your
shoulder blades retracted,
holding a dumbbell in one hand.
• Lean to the
side the
dumbbell is
on, then return
to vertical.
Finish all your
reps on one
side, then
switch hands.

4. Russian twist

5. Crunch

• Sit on the floor with your
feet in the air and knees
bent, holding a dumbbell
in both hands in front of
your sternum.
• Keeping your core braced
and arms straight, rotate
to one side. Then twist the
other way. Return to the
start again to complete
one rep.

• Lie on the floor, holding
a dumbbell on your chest.
• Contract your abs to lift
your shoulders and curl
your chest towards your
knees. Pause at the top
and squeeze your abs,
then lower to the start.

JANUARY 2024

155

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GYM FEATS

GYM
FEATS

’

It’s always important to focus
on a goal – it provides
motivation, purpose and
clarity. Whenever you train,
you should have your target in
mind. But if you happened to
impress a few bystanders, that
wouldn’t be so bad, would it?
That’s why we’ve put together
this collection of – let’s be
honest – show-off moves.
These exercises will attract
admiring glances from your
fellow gym-goers and, if you
can manage them, show just
how far you’ve come on your
fitness journey. Demonstrated
by trainer Chaka Clarke,
founder of fitness crew
Spartanfam, they’re
unsurprisingly tough – and
should only be attempted if
you’ve built up a serious level
of bodyweight strength.
CONTENTS
HANDSTAND PRESS-UP
ONE-ARM ONE-LEG PRESS-UP
ONE-LEGGED BOX JUMP
PLANCHE PRESS-UP
TRIPLE-CLAP PRESS-UP
BACK LEVER

JANUARY 2024

158
158
159
160
161
162

157

GYM FEATS

1. HANDSTAND PRESS-UP
You’ve done them against the wall – now master the
free-standing version
Few bodyweight moves work your shoulders, triceps and core as hard
– or impress other gym-goers as much – as the free-standing handstand
press-up. Here’s how to nail it.
• “First, you need a solid handstand,” says Clarke. “If you can’t hold steady
for 15-20 seconds without moving your hands, work on that.” And make
sure you can do at least six reps against the wall first.
• “Lower yourself towards the floor, keeping your weight over your
fingers. If your weight is on your palms and you start to fall, you’ve got
no way of keeping your balance.”
• “If you can only manage the lower but can’t press back up, don’t worry
– just keep working that negative motion and try to press higher up on
each try.”

2. ONE-ARM ONE-LEG PRESS-UP
Think you’re strong? Try this brutal move
that’ll impress anyone who sees it
The one-arm press-up has been a test of manliness
since time immemorial – or at least since Rocky came
out. But if you’re looking to up the stakes, there’s only
one solution: take away another limb. Here’s the form.
• “Keep your shoulder pushed down and visualise
‘screwing’ your shoulder
into its socket,” says
Clarke. “Brace your
abs, as if you’re about
to take a punch.”
• “It also helps if you
‘kick’ your hip over to
the side you’re
pressing on.” Having
your hip under your
working arm helps you stay
balanced as you press up.
• “If you can’t do the move,
put your hand on a step or
a bench for an easier angle,
and try the floor version once
you’ve developed more
strength.” Now all that’s
left is to film your own
training montage.

158 JANUARY 2024

3. ONE-LEGGED BOX JUMP
Test your balance and explosiveness, with this variation on a classic
Any man with an interest in skipping
effortlessly up stairs, escalators or
hills should have a respectable box
jump – that’s just science. To better
mimic sprinting or jumping, however,
you should do the one-legged version,
in which you take off and land on the
same foot. It’s certainly not for the
faint-hearted but, as a test of balance,
explosiveness and strength, it’s
tough to beat.
• “Start by balancing on one
leg,” says Clarke. “You don’t
need to squat – just bend your
knee slightly, swing your arms
and jump.”
• “Bend your leg as you land on the
box to absorb the impact. And
step back down – jumping might
overstress your achilles tendon.”
• Can’t manage this version? Work
on your two-legged box jumps and
do some explosive jump lunges.
Don’t go near failure – just do
a few quality reps, getting as much
height as possible.

JANUARY 2024

159

GYM FEATS

4. PLANCHE PRESS-UP
Nailing the hardest press-up of all is within your
reach... honest
So, you’ve mastered the divebomber, the one-arm,
the clap and the one-arm one-leg – only one thing
remains. The planche press-up, typically the domain
of gymnasts and breakdancers, is the ultimate act
of gym braggadocio. It takes strength, balance and
a willingness to risk your face-bones in the name of
gym cred. Here’s how it’s done.
• “First, you’ll need to be able to do about 50
press-ups in a row, and a handful of the one-arm
version,” says Clarke. “Then work on press-ups
with your hands as far back as possible, ideally
by your hips.”
• Next, work on your tuck. From all fours, with
your hands far back, bring your feet off the
ground. As you get comfortable in the position,
work on keeping your arms and legs straight.
This is the planche.
• Now for the press-up. Use press-up handles
at first for more control – but for do-anywhere
show-off value, you’ll need to do this on the
ground. Lower and press up slowly to help
maintain balance.

160 JANUARY 2024

5. TRIPLE-CLAP PRESS-UP
Explosive action that will earn you a round of applause – from
yourself, at least
Legitimate exercise or just a flashy way to break your nose?
Realistically, the fearsome triple-clap press-up has the potential
to be both. While there’s no doubt it can go humiliatingly wrong,
it also promotes hand speed, core tension and coordination.
It forces you to get as much airtime as possible – unlike the
traditional clap press-up, which is normally done a whisker off
the floor – so you develop explosive strength and fast-twitch
muscle. Your nose is a small price to pay for gym glory.
• “The first clap happens as soon as you leave the ground,”
says Clarke. “Push off explosively and keep your abs braced,
to make sure you get enough lift.”
• Clap number two happens behind your back. “This is the risky
bit,” says Clarke. “Get your hands back and then forward, and
the hard bit’s done.”
• Clap number three happens just before impact. “One rep is
good,” says Clarke. “Two or three is impressive stuff.”

JANUARY 2024

161

GYM FEATS

6. BACK LEVER
Rule the park and build giant shoulders with this gymnastic feat
Looking to get into bar calisthenics, or impress the locals at your
local park? The back lever may not be as fearsome as the
planche, but it still demands (and builds) impressive strength
across your shoulders, back and arms. And it all starts with
a manoeuvre you probably perfected when you were seven.
Here’s how it’s done.
• “To start, you’ll need to be able to ‘skin the cat’,” says Clarke.
“Grab the bar, get into a tuck, then bring your feet over your
head and down until you’re hanging with your palms facing
forward. Now reverse the move. As you get stronger at this,
straighten your legs for a second halfway through the cat.”
• “Soon, you’ll be strong enough to try the one-legged back
lever. Get into the position, but keep one leg tucked. It feels
odd, but it’s a great way to build strength.”
• “To nail the full lever, keep your back, arms and shoulders
locked. But this move brings all your major muscle groups into
play, not just your upper back.” Holding it for three seconds is
impressive. Managed it on your first try? Then the front lever
– where you lift and straighten your body face-up – awaits…

162 JANUARY 2024

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