Q. Glen, How can I Build More Muscle with Less Hassle?
A. You can build big power with this whole-body, two-dumbbell plan
You'll use the same pair of dumbells for each exercise in this routine. Choose a weight that just barely allows you to do 12 biceps curls. If it's too light, you won't build as much muscle, says Lawrenceville, Georgia-based trainer Glen E. Mitchell, C.P.T. Too heavy and your form will break down first, your ligaments later. Proceed in circuit fashion, moving from one exercise to the next without rest. At the end of the circuit, rest for 60 seconds. Repeat for a total of four rounds.
Lie with your head and upper back on a Swiss ball and raise your hips so your body forms a straight line from knees to shoulders. Hold the weights along the sides of your chest with your palms toward each other. Press the weights up, then lower them halfway down. Keeping the same bend in your elbows, slowly lower the dumbells behind your head until they touch the ball. Reverse until the weights are back over your chest, press them up, and lower them to the starting position. Do 12 reps.
Stand holding a pair of dumbbells at arm's length at your sides. Step forward with your left foot until your right knee is an inch or two off the floor and your left thigh is parallel to the floor. Then do a biceps curl. Push back up to the starting position and repeat, this time stepping out with your right foot. That's one rep. Once you've completed 12 curls, place the weights on the floor and continue lunging for 12 more repetitions.
Reference: Men's Health Magazine
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