To get bigger and stronger , you need a blend of heavy training and a fair volume of work .
When Do I Change Things ? Most guys switch their exercises too quickly , long before they ever get proficient at them and work up to challenging weights . While you ’ re not married to the main lifts you pick , you should stick with them for several months . When you find yourself starting to plateau – you can ’ t add any more weight to the main lifts or complete all the required sets – change your assistance lifts to something similar . If your gains remain static , change the secondary lifts . Below are some options to swap out for all three categories of lifts . Main Lifts l Bench Press , Incline Bench Press , Push Press , Trapbar Deadlift , Box Squat
Secondary Lifts l Box Squat , Good Morning , Rack Pull , Dumbbell Bench Press , Incline Dumbbell Bench Press , Close-grip Incline Press
Assistance Lifts l Dumbbell Bench Press , Machine Press , Leg Press , Back Extension , Singleleg Squat , Glute-ham Raise , Dumbbell Row
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1 DEADLIFT
Sets : 5 Reps : 5 l Stand with your feet hip-width apart . Bend down and grasp the bar just outside your knees . Take a deep breath , then sit back on your heels . Keep your lower back in its natural arch and pull the bar as you rise until your hips are locked out .
2 INCLINE BENCH PRESS
Sets : 4 Reps : 10 l Lie back on a bench set to a 40-degree incline . Grasp the bar with a grip slightly wider than shoulder width and lower it to your upper chest . Squeeze your glutes and push your heels into the floor as you press it back up .
3 BACK EXTENSION ( Not shown )
Sets : As many as needed Reps : 50 total l Set yourself up on a back extension apparatus , with your upper thighs in contact with the pads . Bend your hips and lower your body until your lower back begins to lose its arch . Squeeze your glutes and pull yourself back up .
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