Release Your Inner Hulk. Just forget the 'Roid Rage.

So now we know it doesn't take steroids, or any artificially-enhanced supplements to get big, real results will come by hitting the three major muscle groups. I tell all clients, and train them by using this rule-of-thumb; begin every weight training session by hitting the legs, chest, and back.

Exercises that use these compound muscle groups means that you're hitting at least three muscles at a time which means maximum effort in a minimal amount of time. This equals= more muscle gains, less time at the gym. Then after hitting these groups, go back and hit smaller muscles such as biceps, triceps, shoulders, hamstrings, and calves. Abs can be put anywhere in the workout.

For these four exercises, complete 3 sets of 4-6 reps to bulk up and build with 2 minutes rest between sets. 10-12 reps with a one minute rest between sets if you're unfamiliar with these exercises and want to build and have a cardio/aerobic effect.

All of these exercises are performed with a barbell. Barbells can weigh anywhere from 25-40 pounds by themselves so keep this in consideration at the gym. I always have my clients, progress to barbells after comfortable with machines as they require core strength/stabilization through the movements and help build more muscle by having freedom of movement. Before beginning set, always do one set with barbell only to warm up the muscles.

Squats:


1. Adjust bar on rack so that it is about shoulder-heigth. When loading bar on to shoulders, keep your body in a straight line and keep your body this way to maintain good posture. This will help prevent injury.
2. Stand with feet shoulder-width apart, bend at the knee until your body comes to waist-height.
3. Push up through your legs until you come back to the standing position.

Bent-over Row:


1. Load the barbell to rest on the ground.
2. Bend at the knee and get a shoulder-weigth grip on the bar. Pushing through your legs, come to a standing position and then bend at the waist so that your back is flat like a table-top.
3. Hold this position, lower the bar keeping your elbows slightly bent, and pull the bar to your chest. Make sure that your shoulder blades come together at the end of the movement.

Bench Press:


1. Pull shoulders back before lifting and make sure elbows are drawn in 45 degrees to your side.
2. Get a shoulder-width grip on the bar and lower just below nipple line coming an inch above the chest.
3. Push through the movement bringing the bar to eye level, arms fully extended.

Weighted Crunch:


1. Lie down with feet flat on the floor, knees bent 45 degrees.
2. Hold weight flat on chest. Using the abs, pull upper-body off the floor, coming up high enough so that the shoulder blades leave the floor.
3. Slowly return to original postion.