Build Muscle with One-Move Workouts
Do it well, do it fast and get on with the rest of your life!
The first exercise you do in a workout produces the majority of your results. The remaining moves will either enhance the benefits or hold you back.
Think about how many times you were exhausted after finishing your squats or deadlifts but then forced yourself to do all of the other exercises you had planned. Doing so could have done more harm than good.
For the next two months, we’d like you to experiment. Try doing the least amount of work necessary to stimulate growth and see where that gets you. Given that it’s the holidays, and you’re probably busy anyway—not to mention a little stressed—this is no time to be pushing yourself through long, punishing workouts. Maximize your time in the gym so you can enjoy yourself outside it.
To get started, try the following one-exercise workouts. Just one move per workout, three days a week. Do not interpret this as “easy.” Even though these workouts take around only 20 minutes to complete, you’re still going to work hard, all the way to failure in some cases. But you won’t be breaking the body down by parts, taking up to an hour trying to blast each one.
The exercises we’ve chosen are hybrids—combinations of two or more conventional exercises designed to work virtually your entire body, so you get the most for your efforts. You won’t risk overtraining, and you won’t compromise gains. In fact, this could be the change your body needs before you’re ready to train really hard in the new year.
Directions Frequency: Perform each workout (I, II, and III) once per week, resting at least a day between each session.
Weight: Unless otherwise noted, use the heaviest weight that allows you to complete all the prescribed repetitions for each set.