Potato Sack Squat

An exercise called the potato-sack squat is a sort of hybrid, and it helps you get comfortable using your back to lift weights. You can do this move with a dumbbell, luggage, or, yes, a bag of potatoes.

Stand holding a dumbbell -- use a 20- or 30-pounder to start -- with both hands under the top of the weight and your arms hanging straight down in front of your body. Keep your chin and chest up and your shoulders back. Next, lower your body until the weight touches the floor. Then stand back up.

It takes longer to explain than it does to master. You should get the hang of it within three or four repetitions.

Now you're ready to build big muscles in minutes

The Deadlift

Place two 45-pound plates on a barbell and do what comes naturally: Pick it up and put it down. Then see the workout plan at below to increase the amount of weight you can lift fast. Keep these cues in mind.

• Keep your arms straight, elbows locked

• Drive your chin toward the ceiling as you lift the weight

• Press down on your heels

• Elevate your chest

Experiment by holding the barbell with an overhand grip (palms facing you) or an alternating grip (one palm forward, one palm facing you), with your hands placed at shoulder width or out toward the ends of the bar. Variations help you improve faster.

Week 1 (Five days a week)

Do the potato-sack squat.

• Perform two to five sets of two to five reps.

Week 2 (Three days a week)

Perform the potato-sack squat with your feet on weight plates or an aerobic step.

• Do three sets of five reps in your first workout.

• Do five sets of three reps in your second session.

• Perform five sets in your third workout: Start with five reps, and then subtract a rep while using the next-heaviest dumbbell in each subsequent set.

Week 3 (Twice a week)

• For your first workout, do three sets of the deadlift. Perform seven reps in your first set, five reps in your second set, and three reps in your third set. Rest 2 minutes between sets, and increase the weight by 10 pounds in each set. That's one "wave." Next, do another wave, but add 5 pounds to your starting weight.

• In your second deadlift workout, perform 10 sets of three reps using the weight you lifted for five reps in the second wave of your first workout. Rest 1 minute between sets.

Week 4 (Twice a week)

• In your first workout, do the same progression you did in session one of week 3, but perform two waves using one less rep in each set. So you'll do six reps, four reps, and two reps, resting 2 minutes between sets. Increase your starting weight accordingly, and add 10 pounds every time you drop reps.

• For your second workout, do the second session from week 3, but reduce your rest periods to 45 seconds between sets.

Week 5 (Twice a week)

• In your first workout, perform the same deadlift progression that you did in Week 3 and Week 4, but decrease the reps again. So you’ll do 5 reps, 3 reps, and 1 rep in your three sets, resting 2 minutes between sets and increasing the weight in each set.

• For your second session, repeat your second workout from Week 4, but reduce your rest to 30 seconds between sets.

Week 6 (Twice a week)

• Return to the workout you used in Week 3, performing seven reps, five reps, and three reps in your three sets, with 2-minute rest periods. But use the loads that you lifted in your first workout in Week 4.

• In workout two, choose the heaviest amount of weight you can deadlift five times and perform 10 sets of three reps, resting1 minute between sets.