Last week I revealed one of the five workouts I did that over the course of six months helped me pack on 35 pounds of muscle. That workout is a lower body nightmare—a 10 sets of 10 reps squat session that crushes your entire body, eliciting serious muscle growth.
Due to popular demand, I’ve decided to release another one of my five key mass gain workouts. It’s similar in format to the last workout, but specifically targets your upper body. It’s one of my go-to workouts for anyone who wants to add lean upper body mass and improve their athleticism.
By doing this workout, I went from having a mediocre bench press to being able to do 10 reps of 315 with no problem at all.
If you’re interested in learning the other three workouts I did to gain all that muscle, check out my Men’s Health book the Maximus Body. It also contains my previously-unreleased 12- and 26-week fitness programs I’ve used with everyone from UFC fighters to Special Forces soldiers.
The programs will help you build muscle and get shredded. But I’ve always believed there’s no sense looking like an athlete if you can’t perform like one. That’s why the fitness plans stress performance—you’ll be able to move better, faster, and stronger, too.
Load a barbell with a weight you can bench 10 times and do 10 sets of bench press. Then do 10 pullups (if you can’t do 10 pullups, do 10 assisted pullups or 10 lat pulldowns). Rest 2 minutes. That’s one set. Do 10. Suggested weights: Beginners, use 135 pounds; intermediates, use 185; advanced, use 225.
1. Barbell Bench Press: 10 Reps
2. Pullup: 10 Reps
Rest: 2-Minutes between sets