Fast Track to Flex Appeal (part 1)

"Man's got to know his limitations." Spend enough time in the gym and you gain an acute appreciation of what Clint Eastwood meant with that immortal line. Eventually, we all run up against the limitations of whatever workout system we're using. Some help make us bigger, some help make us stronger, some help make us leaner, but none seems to do all three at once.

While I agree that it's often more efficient to pursue one goal at a time, the workout system I created for my new book, Huge in a Hurry, allows you to multitask. You'll build size and strength, thanks to the intense challenge to all your muscle fibers from the high-speed reps. And you'll get leaner, thanks to the maximum-effort sets. Try it for four weeks, and you'll see that your limitations aren't really all that limiting.

Your 4-week flex plan

In just three workouts a week, you'll build bigger, stronger muscles while whittling your waist down to size

Directions: Do each workout once a week, with at least a day (48 hours total) between workouts. Instead of performing a specific number of sets, do the total number of reps designated for each exercise—regardless of how many sets it takes you.

Here's how it works: For each exercise, follow the guideline for the amount of weight you should use, which includes a repetition range for your first set. For example, suppose it prescribes four to six reps. You want this to be a challenging weight, of course, so choose what you think is the heaviest weight that allows you to lift at least four reps but no more than six. Then simply do as many sets as you need to complete the total number of reps for that exercise. (If you do fewer reps in subsequent sets, that's fine.)

One more guideline: Perform every rep of every exercise as fast as possible with good form, without pausing at any point. Stop the set if you're slowing down or if your form changes—for example, your range of motion shortens or you need to cheat to finish a rep.

Workout A

• 25 total reps per exercise
• 4-6 rep range, first set
• 45 seconds of rest between sets

1. Chin-Up (or Underhand-Grip Lat Pulldown)

Using an underhand, shoulder-width grip, start the set from a dead hang with your knees bent and ankles crossed behind you [A].

Pull yourself up as fast as possible until your chest touches the bar [B].

If you can't do that many chinupsor don't have access to a chinup bar, do underhand-grip pulldowns on a straight bar with your hands about shoulder-width a part.

2. Dumbbell Bench Press

Grab a pair of dumbbells and lie on your back on a flat bench. Start with your arms straight, holding the weights directly over your chest [A].

Lower them to the sides of your chest [B], and then immediately push them back to the starting position.

3. Front Squat

Grab a barbell with a shoulder-width grip and place it in front of you across the tops of your shoulders. Now raise your upper arms until they're parallel to the floor, allowing the bar to roll back onto your fingertips [A].

Without letting your elbows drop, lower your body by pushing your hips back and bending your knees until your thighs are at least parallel to the floor [B]. Push your body back to the starting position.

4. Barbell Lying Triceps Extension

Grab an EZ-curl bar or a barbell with an overhand grip, your hands a little less than shoulder-width apart. Lie on a flat bench and hold the bar over your chest with your arms straight [A].

Without moving your upper arms, bend your elbows to lower the bar until your forearms are past parallel to the floor [B]. Pause, and then lift the weights back to the starting position by straightening your arms.