Steve Maxwell – Barbell and Dumbbell Exercises

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At my age, I’m not really interested in bodybuilding, but if I wanted to gain muscle quickly, I’d stick to the tried, true, and tested exercises—the big three combinations of size, power, and strength. Heavy weighted chins, weighted dips, and full barbell squats are the initial three major three combinations. The barbell or dumbbell bench press, barbell or dumbbell bent over row, and full barbell squats are the second ‘big three’ combination. The remaining three exercises are the squat, stiff-legged deadlift, and standing military press. If you work, eat, and relax, any of these basic habits can help you gain weight quickly. Most people benefit from medium rep sets of 5 to 8 repetitions. There will be one warm-up set and three to four work sets. Standing calf work, neck harness, grip and forearm training, and some ab work can be included as ancillary activities. However, make the workouts intense, challenging, and quick. It should take around thirty minutes, two to three times each week. Fill up on protein. On off days, perform joint mobility exercises, walk a brisk 3 miles, and stretch. Don’t overeat to the point of being obese. Maintain your participation in the program for three months. Each session, try to increase a little weight to the bar (one and a quarter to two and a half pounds). Sleep for at least 8 hours every night, drink lots of water, and eliminate all mental tension.

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