Total Body Workout: Build Muscle Fast

Get Stronger, Faster

These pure combinations will help you shed fat and build muscle in less time
By The Editors of Men's Health menshealth

Clean Pull + Power Shrug

  1. Grab a bar with an overhand grip (palms facing thighs) and place your feet shoulder-width apart. Keeping your back flat and arms straight, squeeze your glutes and push your feet against the floor as you straighten your legs, rise onto your toes, and shrug your shoulders.
  2. Pause, then push your hips back and lower the bar to your knees. 
  3. Next, forcefully push your hips forward and shrug your shoulders toward your ears. 
  4. Lower the bar to the floor. That's one repetition.

25 Ways to build your biceps

  • 3
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This Move Works:

Biceps, Calves, Core, Glutes, Hamstrings, Quadriceps, Shoulders, Triceps


  • Step 1

  • Step 2

  • Step 3

  • Step 4

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