WARMUP: SPIDERMAN LUNGE

Start in pushup position, then shift your right foot just outside your right hand, keeping your left leg straight (A). Squeeze your left glute. Raise your right hand toward the ceiling, following it with your eyes (B). Reverse the moves back to pushup position, then repeat on the other side. That's 1 rep; do reps for 60 seconds. Do 2 sets.

THE SECRET TO building muscle has always been about the reps. But that doesn't mean what you think. We're often taught that 8- to 10-rep sets are the key to unlocking hypertrophy, the increase in the size of our muscle fibers that results in what we know as muscle growth. But new research shows that's not the case. According to a meta-analysis, you can build muscle with almost any rep scheme, as long as the move is repeated until near-failure.

This doesn't mean maxing out every set. Instead, it means using a full range of motion on every exercise, because your muscles generally experience their best growth potential as they're stretching out. Think of the bottom of a biceps curl, when your arm is nearly straight, as the key to unlocking the arm growth you want. You also need to push sets to the edge with science-backed advanced techniques like partial reps (smaller movements you do when you've exhausted your ability to do full-range exercises) and drop sets.

That's where our eight-week starter guide to hypertrophy training comes in. In these two workouts, you'll learn exactly how to dominate the key moments of each rep and set, so you can maximize muscle-growing potential—and you'll train body and mind to understand how hard you can push. (A bonus: You'll get some difference-making nutrition tips, too.) And once you've crushed this session and want more, we've got you covered with our new Ultimate Muscle-Building hub, available at MensHealth.com/muscle-building-plan.

1 HYBRID SUMO DEADLIFT