Get Bigger, Stronger And Faster With These Workouts


To celebrate the launch of its latest product Endorush, a high-quality energy and performance pre-workout product designed to take your training to the next level, leading sports nutrition brand BSN started a search for a new ambassador. To make the grade, applicants had to answer a series of questions online, with the most exciting candidates invited to central London to test their strength, speed, stamina and size to fight it out to become the newest member of Team BSN.

After hours of intense competition and incredible feats of physical and mental strength, one man emerged victorious – Liam Garner, a 30-year-old electrician from Nottingham.

“If I’m being honest, the competition was one of the most difficult things I’ve ever participated in – physically and mentally,” he says. “We had no idea of the events beforehand so it was very difficult to prepare for the competition. I just increased the intensity in my day-to-day workouts and made sure every set I did I mentally prepared myself to go to failure, so that my chances would be high of achieving anything that came at me. I enter everything I do with a winning mentality – I always have since I was young. Being confident and giving 110% in everything you do will always give you that edge to perform at your best. It’s a dream come true to become the newest member of BSN, and to be affiliated with one of the biggest supplement companies in the fitness industry is something I feel very proud about.”

We’ve worked with Liam to put together four workouts, each one designed to improve a specific physical attribute. The first workout will build strength; the second, muscular size; the third speed, available by 5pm on Tuesday 27th; and the fourth stamina, which you’ll find here on the 27th. Follow the instructions for each workout to make them as effective as possible.

The tempo of the move is indicated by a four-digit number. The first digit is the time in seconds you should take to lower, the second is how long to pause the bottom, the third is how long you take to lift, and the fourth is the pause at the top.

BSN’s Endorush

Available in four mouthwatering flavours, Endorush is a high-quality transparent formula that uses the right number and combination of ingredients to deliver just the right pre-workout experience. Just one scoop contains a 6g patented blend of arginine and citrulline, 3g of creatine, 2.9g of beta-alanine and 200mg of caffeine.

RECOMMENDED: Pre-Workout Supplements Explained

Workout 1: Gain Raw Strength

Grab a barbell and do these five moves to get stronger

Warm up thoroughly, then do the moves in order. Perform all the sets of move 1 before starting move 2 and so on, sticking to the tempo and rest periods detailed.

1 Deadlift

Sets 5 Reps 5 Tempo 1010 Rest 3min

Stand in front of a barbell and squat down to grip the bar just with either an overhand or alternate grip outside your knees. Keeping your core braced and your shoulders retracted, use your glutes to power the initial lift, pushing down through your heels. Keep the bar close to your body and, as it passes your knees, push your hips forwards. Keep your shoulders back throughout the move. Reverse the movement back to the start.

2 Overhead press

Sets 5 Reps 5 Tempo 1010 Rest 3min

With your feet shoulder-width apart, position a bar on your upper chest, gripping it with hands just wider than shoulder-width apart. Keep your chest upright and your core muscles braced. Press the bar directly upwards until your arms are extended overhead. During the lifting phase, keep your core braced and don’t tilt your hips forwards.

3 Squat

Sets 3 Reps 6 Tempo 1010 Rest 2min

Rest the bar on the back of your shoulders – not on your neck – with an overhand grip. Keep your elbows pointing down. Your feet should be just wider than shoulder-width apart with your toes pointing outwards slightly. Squat down until your thighs are at least parallel to the floor. The deeper you can squat, the better. Drive back up through your heels.

4 Bent-over row

Sets 3 Reps 6 Tempo 1010 Rest 2min

Start with your core braced, your back straight and your shoulder blades retracted. Bend your knees slightly and lean forwards from the hips. Grip the bar with your hands just wider than shoulder-width apart, letting them hang at knee level. Pull the bar up, retracting your shoulder blades to allow the bar to come up to your chest, then lower slowly back to the start.

5 Bench press

Sets 3 Reps 6 Tempo 1010 Rest 2min

Lie on the bench with your feet on the floor directly underneath your knees. Hold the bar with an overhand grip, hands shoulder-width apart. Slowly lower the bar to your chest until your elbows are bent at 90° and the bar is almost touching the middle of your chest or just over your nipples. Drive your feet hard into the floor and push the bar back strongly to the start position.

Workout 2: Build Muscle Size

Warm up thoroughly, then do moves 1A and 1B as a superset, sticking to the sets, reps, tempo and rest periods detailed. Then move on to the superset of moves 2A and 2B. Then finish with straight sets of move 3.

1A Chin-up

Sets 4 Reps 8-10 Tempo 3010 Rest 60sec

Grab the bar or rings using an underhand grip with your hands shoulder-width apart. Start from a dead hang with your arms fully extended. Pull yourself up by squeezing your lats together. Once your chin is higher than your hands, lower yourself back to the start.

1B Dip

Sets 4 Reps 8-10 Tempo 3010 Rest 60sec

Hold rings or parallel bars, keeping your body upright. With your elbows pointing straight back, lower your body as far as you can comfortably go without stressing your shoulders. Keep your core braced and don’t swing your legs for momentum. Press back up powerfully but don’t lock out your elbows at the top.

2A Incline dumbbell press

Sets 4 Reps 12 Tempo 2010 Rest 60sec

Lie on a bench set at a 45° angle holding a dumbbell in each hand at shoulder height. Keep your feet flat on the floor and back against the bench. Press the weights directly above your head but don’t lock out your elbows at the top. Slowly lower the weight back to your chest, flaring your elbows out to the sides.

2B Prone dumbbell row

Sets 4 Reps 12 Tempo 2011 Rest 60sec

Lie chest down on an incline bench holding a dumbbell in each hand with an overhand grip. Keeping your chest on the bench, row the weights up by retracting your shoulder blades, leading with your elbows. Return slowly to the start.

3 Seated dumbbell overhead press

Sets 4 Reps 12 Tempo 3010 Rest 60sec

Sit on an upright bench holding a dumbbell in each hand at shoulder height. Keep your feet flat on the floor, your core braced, your back against the bench and your head looking forwards. Press the weights up powerfully until your arms are fully extended, then return slowly to the start.

Check back at 5pm on Tuesday 27th March for the next workout

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