PERFECT PAIR
Men's Fitness UK|August 2023
How to combine aesthetic improvements with performance gains
Christian Thibaudeau 
PERFECT PAIR

First, let’s make one thing clear. It is definitely possible to build a muscular, lean body while making strength, speed and power gains. In fact, I would say that training like an athlete and turning yourself into a performance machine is actually the best way to get an aesthetically pleasing body – you simply need to pick the right exercises and tweak the loading parameters, in order to optimise your body composition.

Lift off

If you want to build muscle, forget bodybuilding-style isolation exercises, such as dumbbell curls, and instead focus on compound lifts, such as bench presses, squats and deadlifts. Sprinters and rugby players perform these moves in sets of one to three reps, using as much weight as possible. This is optimum for building maximum strength, but if you want get stronger and add functional muscle, you need to lower the weight slightly and aim for four to six reps per set.

I recommend focusing on one compound exercise per workout. Aim to complete five sets of four to six reps of that lift, paired in a superset with an exercise that works antagonistic, opposing muscle groups – so push presses with chin-ups, or bench presses with barbell rows. Rest for 20 to 30 seconds between the first and second exercise, then for two minutes after the second exercise to complete one superset.

Denne historien er fra August 2023-utgaven av Men's Fitness UK.

Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.

Denne historien er fra August 2023-utgaven av Men's Fitness UK.

Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.

FLERE HISTORIER FRA MEN'S FITNESS UKSe alt
DRESS TO IMPRESS
Men's Fitness UK

DRESS TO IMPRESS

In the latest campaign from Charles Tyrwhitt, rugby player Marcus Smith and cricketer Joe Root are taking the lead and stepping up their offduty game with some sharp summer outfits. From tailored linen to comfy chinos and lightweight blazers, summer just got stylish

time-read
2 mins  |
August 2024
Sleep is crucial for both metabolic health and athletic performance
Men's Fitness UK

Sleep is crucial for both metabolic health and athletic performance

How well, and how long, did you sleep last night? It’s an important question, because in its Sleep Manifesto 2024, The Sleep Charity notes that a whopping 43% of adults sleep less than the NHS-recommended seven to nine hours.

time-read
2 mins  |
August 2024
CARDIO SWEAT
Men's Fitness UK

CARDIO SWEAT

Elevate your aerobic fitness and fast-track fat loss with this cardio workout from the Movement Blueprint founder Harvey Lawton

time-read
1 min  |
August 2024
THE LEARN ROPES
Men's Fitness UK

THE LEARN ROPES

Skipping is more than a throwback. Done right, it offers a number of serious health benefits in Skipping is more than a throwback. Done right, it off ers a number of serious health benefi ts in a budget-friendly and convenient formula that can be done virtually anywhere

time-read
4 mins  |
August 2024
MOUNTAINEERING IS ABOUT THE TENSION BETWEEN HUMAN NATURE AND MOUNTAIN NATURE.IT'S ABOUT THE POSSIBILITY OF DYING
Men's Fitness UK

MOUNTAINEERING IS ABOUT THE TENSION BETWEEN HUMAN NATURE AND MOUNTAIN NATURE.IT'S ABOUT THE POSSIBILITY OF DYING

MF meets mountaineering legend Reinhold Messner

time-read
4 mins  |
August 2024
BUDGET BEATS
Men's Fitness UK

BUDGET BEATS

Apple’s new low-price buds punch well above their price tag

time-read
4 mins  |
August 2024
FITNESS GOALS
Men's Fitness UK

FITNESS GOALS

Teddy Sheringham’s playbook for staying in shape in your fifties

time-read
2 mins  |
August 2024
Summer SIZZLERS
Men's Fitness UK

Summer SIZZLERS

Fuel your summer with these fresh, high-protein recipes

time-read
4 mins  |
August 2024
THE MONT BLANC MONSTER
Men's Fitness UK

THE MONT BLANC MONSTER

The Ultra-Trail du Mont Blanc (UTMB) is among the most challenging and prestigious trail running events in the world. Typically held annually in the last week of August, it circumnavigates the iconic Mont Blanc massif. Covering approximately 106 miles, with a gruelling elevation gain of around 32,800 feet, the race demands exceptional endurance, technical skill, and mental fortitude – as Dominic Bliss witnessed for himself at last year’s event…

time-read
6 mins  |
August 2024
FEEL THE BURN
Men's Fitness UK

FEEL THE BURN

Training for HYROX? This lung-busting workout from HYROX master trainer and Represent 247 athlete Jake Dearden will get you race ready

time-read
2 mins  |
August 2024