The last time I checked, seeing change is a major reason to go. He does the same exercises with the same weight and get the same results, zero. In some circles that could defined as insanity. Please, don’t be that person.
A good training program should always include squats, pushes, pulls, deadlifts and single leg exercises. These give you the biggest bang for your buck.
However, something special happens when you pair two of these exercises. They become “super” combination exercises.
Combination exercises work the lower and upper body simultaneously, so you’ll be hitting the showers in no time while that other guy is still grinding through his tenth set of bicep curls.
When you’re looking to change things up, build muscle, burn fat or all three, combination moves are just the ticket.
Combination Exercise Guidelines
- Use these movements at the start of your training.
- Start with a light warm up set
- The weight you usually use for the upper body push or pull is the weight you’ll use for the entire combination move.
- For strength, do three-five reps.
- For muscle/fat loss, do six-eight reps.
- For muscular endurance, 12-15 reps.
- Rest 60-90 seconds between sets. If you need most rest, take it.
1. Deadlift to bent over row
2. Squat to shoulder press