I want you to imagine your workouts as they are now. Now after you have thought about it for a second I want you to think about what types of exercises dialed up the intensity of your workouts and got you into the best shape in your training experience. I guarantee you probably thought about times that you did a great deal of exercises such as squats, deadlifts, and maybe even cleans if you had experience with olympic style lifting. These are all great examples of multi-joint lifts that will get your body to develop the lean muscle mass quick. This is why I have included a great lift below to help you “dial up” the intensity of your workouts on a regular basis.

Muscle Building With 1 Exercise

If you are wanting to build muscle in a hurry then you have got to incorporate the multi-joint lifts and variations of the ones that I mentioned above. One great lift to help you to do this are kettlebell thrusters. By now you may be familiar with the ancient kettlebell and realize that this device has quite the reputation for building some superior muscle mass. Kettlebell thrusters involve the execution of a couple of movements. You see to begin this exercise you will want to have the availability of at least a single bell of moderate resistance. Begin by standing with your feet about shoulder width distance apart. Place the bell on the ground between your feet. From here simply perform the clean and rack to get the bell to your chest. Once you have the bell secure at your chest then you will want to perform a front squat while maintaining the position of the bell in front of your body. As you squat try to lower yourself to a depth so that your elbow touches the insides of your knee. This will ensure a good depth for your squat. As you ascend up out of the squat then simply lock out and perform an overhead press to get the bell overhead. Once pressed then simply lower the bell back to the racked position to start into the next squat.

This is a tremendous muscle building drill for your workout routine. Take the time to implement kettlebell thrusters into your workouts if you are serious about results. Remember that most anyone can train hard, but only the best train smart my friend!