You don’t need hundreds of exercises to build more muscle and greater power—just six.
This barbell complex from Men’s Health Training Advisor David Jack includes a combination of classic strength movements and simplified Olympic lifts.
The mix trains every major muscle and targets your fast-twitch muscle fibers, the ones with the greatest potential for size and strength.
And since this is a complex, you’ll burn an insane amount of fat, says Jack. That’s because you’ll flow from one exercise to the next without ever resting or putting down the weight. The constant motion allows you to complete a ton of work in a short amount of time, and keep your heart rate elevated from start to finish.
How to do it: Grab a timer. At the top of a minute, do 5 reps of each movement in a row as fast as possible. (Jack uses 90 pounds, but you’ll know you chose the right amount of weight if you finish around the 40-second mark.) Then rest until the top of the next minute, and go again.
1. Straight-leg deadlift
2. Bent-over row
3. High pull
4. Hang clean
5. Front squat
6. Overhead push jerk
Perform another round every minute on the minute (EMOM) for 5 to 8 minutes.
As you get tired, the reps will take you longer to complete—and your rest will shorten.
The second your form starts to fail, however, stop or slow down. “This is a skill lift,” says Jack. “Chase quality, not the clock, and speed will come.”