Build Muscle with Classic Exercises

Hard Muscle the Easy Way

Simplify your workout with these classic exercises—and add strength and size like never before
By Joe Dowdell, C.S.C.S. menshealth

Your Formula for More Muscle

There's a time-tested muscle-building formula that works far better than any supplement or high-tech fitness gadget. And it's a simple one to remember: classic exercises plus hard work. While traditional moves like squats, deadlifts, and bench presses aren't the new shiny thing, they're still the true secret to turning your body into a muscle-making machine. After all, these moves have been proven in gyms around the world for decades. So why mess with success? Use this old-school weight-training approach to pack on size and strength like never before. Just think of it as your no-fail plan.

Uncover the truth about infomercial abs gadgets.

The Old-School Workout
Blast away frustrating plateaus and sculpt a better physique with this total-body plan

Directions
This program consists of two workouts, Workout A (exercises 1-6) and Workout B (exercises 7-12). Complete a total of three workouts a week, resting at least a day after each workout. Make sure you never repeat the same workout on consecutive training days.

Each workout consists of 3 supersets of two exercises each. Alternate between exercise pairs (for example, 1 and 2 are a pair, 3 and 4 are a pair) until you complete all sets in that pairing. Then move on to the next exercise pair.

Workout Schedule

Week 1 A, B, A
Week 2 B, A, B
Week 3 A, B, A
Week 4 B, A, B

Superset 1
Perform 4 sets of each exercise
Do 10 reps, and then 8, 6, and 6
Rest 90 seconds after an exercise

Superset 2
Perform 4 sets of each exercise
Do 8 to 10 reps per set
Rest 75 seconds after an exercise

Superset 3
Perform 3 sets of each exercise
Do 10-12 reps per set
Rest 60 seconds after an exercise


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