Follow these three steps to add layers of new muscle in just 8 weeks. The first step builds your endurance, the second increases strength, and the final step acids explosiveness and speed so you can pack on more size.

Before starting the program, you should be able to do 20 consecutive pushups. If you can’t, then build your strength with this 3-week prep: Three days a week, do 3 sets of pushups, resting 3 minutes between sets. (A set is as many pushups as you can complete.)

The entire workout uses variations of the standard pushup. For each movement, assume a pushup position (with your body in a straight line from ankles to shoulders) and then lower your chest to the floor. Press your body hack to the starting position by straightening your arms. To add difficulty, perform the exercise with your hands on a medicine ball. Read the rest of this entry »