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'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