BY EBENEZER SAMUEL, C.S.C.S.
To get the most out of your strength training, at some point, you’ll need to train heavy. Pushing the limits of what you can lift is critical to building strength. It helps in other ways, too, building bone density, strengthening tendons and ligaments, and priming your body for the challenges of real life.
You don’t always need to lift heavy, of course; sometimes your body needs to recover. But as the end of the year nears, it just might be worth making one final heavy push before the holidays. That’s where this workout comes in. Do it 2 to 3 times weekly, aiming to push the load on your adjustable dumbbells.
Romanian deadlift
No exercises will let you lift as heavy as the classic Romanian deadlift, which works your hamstrings and glutes and blasts lower back and grip too. Do 3 sets of 6 to 10 reps.
Dumbbell row
No back-builder lets you move more load than the dumbbell row. Focus on the eccentric on these, rowing up powerfully, then lowering for 3 seconds, feeling a stretch through your lats. Aim to keep your shoulders over your hips to protect your lower back. Do 3 sets of 8 to 10 reps per side.
Single-arm bench press
Yes, standard dumbbell presses are great. But the single-arm press gives you an opportunity to incorporate rotational power from your abs and move even more load. Keep squeezing your abs and glutes to maximize core involvement. Do 3 sets of 8 to 10 reps per side.
Split squat
Few leg moves are more underrated than the split squat, which blasts your quads and challenges your core more than you think. Lean forward slightly as you do each rep, aiming to lower your back knee to the ground, then explode up. Do 3 sets of 8 to 10 reps per side.