Total Body Workout: How to Get Bigger

The Fast Way to Big Muscle

Make big gains with this scientific plan that targets your largest muscle fibers
By Chad Waterbury menshealth

Explosive Pushup with Clap

Assume a pushup position. Lower your body to the floor, and push back up hard enough for your hands to leave the floor. Clap your hands and immediately return them to the floor while lowering your body for the next pushup. If 4 reps is too easy, wrap powerlifting chains around your upper body or use a weighted vest.

Rest 60 seconds between sets.

  • 3
  • 4

This Move Works:

Total Body


  • Step 1

  • Step 2

  • Step 3

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