Build 3D Muscle

Dec 12 / Build Muscle

If you're sick of disappearing when you turn sideways, focus on your glutes and lats. They're some of your body's biggest muscle groups, and the straightest path to a three-dimensional physique. And no exercise targets them better than the barbell deadlift, says Mark Reifkind, owner of Girya Strength in Palo Alto, California. Here's how to do it: Grab the bar just outside your legs, keeping your back naturally arched and chest up to maximize the move's effectiveness. Start with 65 percent of your 1-rep max and work up to 85 percent in your final sets. Do 5 sets total, 5 reps per set. "You'l...

If you're sick of disappearing when you turn sideways, focus on your glutes and lats. They're some of your body's biggest muscle groups, and the straightest path to a three-dimensional physique. And no exercise targets them better than the barbell deadlift, says Mark Reifkind, owner of Girya Strength in Palo Alto, California.

Here's how to do it: Grab the bar just outside your legs, keeping your back naturally arched and chest up to maximize the move's effectiveness. Start with 65 percent of your 1-rep max and work up to 85 percent in your final sets. Do 5 sets total, 5 reps per set. "You'll make the most progress and avoid most problems in that range," says Reifkind. Work hard, and you'll never pull a disappearing act again.

Lou Schuler, C.S.C.S., is an award-winning journalist and the coauthor (with Alwyn Cosgrove) of musclemorphosis.com