New supertrenirovka from the sports editor of Men's Health

Main feature of this training from the sports editor of Men's Health Gaddura BJ (BJ Gaddour) - no rest between exercises in the same set and short stops in each exercise. Load the muscle of different groups to the full!

Adjust the degree of difficulty of the training with the help of weight used and the number of repetitions of the exercises that are recommended to carry out "as much as you can." If you want to test yourself for strength, BJ recommends 2-3 superset one approach before moving on to the next.

Superset № 1

Deadlift with a stop. Take your working weight. Make deadlift and in the lower position, lower the barbell to the floor. During exercise time keep feet slightly wider than shoulder width, knees soft, lift the weight without jerks and follow the waist.

Number of repetitions: 3–5.

Pushups with a stop. Perform a push in the bottom position, lie on the floor and raise your hands above the floor. Then put them back on and climb up. Make sure that when moving to the top was not sagging in the lower back and your body looked like a straight line.

Number of repetitions: as much as you can.

Superset № 2

Squats with a stop. Are performed as standard squats with weight: feet slightly wider than shoulder width, toes turned outwards 45 degrees, knees do not go beyond the toes. At the lowest point sit on the bench, and then go up. Work with your standard weight.

Number of repetitions: 3–5.

Jumping on a stand with a stop. Jump on sports pedestal (plioboks) and get off downwards. Perform squats, lowering his hips on the bench. Then rise again and jump onto the curb. During the execution of a complex of exercises keep your hands in front of him at chest level and lower only if the go down the tables.

Number of repetitions: 3–5.

Superset № 3

Press rod from the chest while standing (military press). Starting position - feet together, the bar is lowered to the chest. Lift it up over his head, pause for a moment and gently lower to the starting position.

Number of repetitions: 8–12.

Pull-ups. Hands shoulder-width apart, legs straight and extended forward at a slight angle. Perform pull smoothly, without jerks.

Number of repetitions: as much as you can.

Superset № 4

Squatting in a lunge with a focus on a step. Starting position - feet on the step width, the working leg on the platform, hands with dumbbells on the sides. Lower yourself down and make sure that during squats basis weight was on the working leg, her knee does not go over the foot and knee allotted back foot almost touches the floor. Perform squats into a lunge, first on one foot, then the other.

Number of repetitions: 10-15 on each side.