Wondering what’s the best way to count sets and reps? Why shouldn’t you skip leg days? This is #Gains, Explained, a space for all manner of fitness questions. Our Men’s Health team (and other professionals) are here for you.
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Which exercise gives the fastest visual results?
-Anonymous
you know the deal Now: Achieving your fitness goals is a marathon, not a sprint. No, doing 4-5 sets (or even 6) of one exercise won’t instantly transform you into the next Incredible His Hulk.
But in reality, there are some exercises that are super fast and visually effective. Their results aren’t permanent, and they can’t replace hours of hard gym work. The key to pursuing a magical one-hit wonder workout is understanding exactly what you can accomplish in one exercise. And there are two main points to focus on when searching for immediate returns. men’s health fitness director Ebenezer Samuel, CSCS
First, look at the “pump,” says Samuel. No, this is not a fellow scientific term invented to excuse our obsession with biceps curls. “It’s something you can feel,” says Samuel.
The second goal of immediate results exercises is more subtle. “You have to deal with your postural muscles,” says Samuel. Exercises that address your mid-back muscles, glutes, and abs can help you grow taller in no time. This is a dramatic effect when it’s not something that training usually addresses.
My go-to maximum return move is kettlebell swingThis exercise hits two main points outlined by Samuel. My forearms feel pumped by the final rep of a series of swings. Also, your glutes, abs and back are essential for good swing form. In addition, he has another advantage. Work with (relatively) heavy weights.
Three sets of 20 reps feels like an entire strength training session condensed into just a few minutes. increase.
Samuel has another option: rebel columnHe says the hybrid push-pull exercise hits your arms (biceps and forearms) and mid-back, providing valuable stability and postural benefits.
Samuel recommends doing 3 sets of 10 repetitions (one rep is lined up with both right and left arms). “Try pausing for a bit when all your reps reach the top. This will do a good mid-squeeze for your back,” he says. “Our chest will be proud. Plus, our abs are on fire, so we need to tighten our glutes to stabilize our lower back.”
men’s health Next Top Trainer winner and owner of the Harlem Kettlebell Club Jah Washington Choose push-ups and take the easy approach. “They are your chest, your triceps, [you’ll] Get a little anterior deltoid,” he says. “These are the ‘show muscles’ on the front of your body that make you more visible and allow you to pump quickly and quickly.”
Barriers to entry are low because push-ups require only your own body weight. Those doing more advanced exercises can also scale up this exercise (think Archer his push-ups or leg-up push-ups, for example). Washington suggests doing two to three sets of as many well-formed reps as possible. Regardless of the variation, you’ll get a healthy breast pump (and don’t sleep on the postural work that owning a plank gives you).
Not every first aid move requires you to hone your posture.trainer David Otey, CSCS It suggests old-school dumbbell bicep curls. “There’s a reason every 20-something goes to the gym to do an arm day on a Friday night before going to the club.”
No, don’t worry if you don’t have these weights, Otey recommends focusing on volume, not weight during quick pump curls.It takes 3-4 seconds to lower the dumbbells. Don’t you have dumbbells? Instead, try rolling up a backpack full of books or a heavy shopping bag.
Any of these exercises will work just fine as long as you remember to keep your expectations in control of what you’ll get out of short-term gains. Rather than cramming as many things in as possible, you can start with a better baseline. Still, they won’t judge you for knocking out a few push-ups, swings, or curls before hitting town.
Brett Williams, fitness editor at Men’s Health, is a NASM-CPT certified trainer, former professional football player, and technical reporter. I divide my workout time into strength and conditioning training, martial arts, and running. His work can be found at Mashable, Thrillist and other outlets.
