There’s more to gaining muscle and strength than just pumping iron at the gym.
So read on for Mentus’s stellar no-equipment workout for men to gain muscle and strength.
Once your chest touches the ground, press through the ground and extend your arms fully."
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Perform three sets of eight to 12 reps with one minute of rest between sets.
Mentus instructs, “Start in a pushup position again with arms straight.
One arm at a time, lower down to your elbow while keeping the core engaged.
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Then, transition from elbow back to a straight arm, one arm at a time.
Continue alternating these positions for the entire duration of the plank.”
Aim to do three rounds of 30-second plank-ups followed by one minute of rest.
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Alternate on the other side."
Complete three sets of 12 to 15 reps per leg with 90 seconds of rest between sets.
“Stand with your feet about hip-width apart and toes pointed slightly out.
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Lower your butt toward your heels while allowing your knees to bend forward.
give a shot to keep your chest up the entire time,” Mentus tells us.
Mentus instructs, “Lie flat on your back.
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Keep your legs straight and sit up while reaching your arms to the ceiling until your torso is vertical.
Slowly lower your body back down in a reverse motion to the lying position.”
Perform three sets of 15 reps with one minute of rest between sets.
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