Get maximal gains with minimal fuss

Pack on size, get stronger and build fitness, fast, using nothing but the humble dumbbell – and these 30-minute workouts

These workouts combine the muscle-building benefits of drop sets with the fat-blasting bonus of circuit training. The aim is to complete all the rounds of the circuit as quickly as possible. Each workout starts with a high number of reps, which is reduced every round. That means your work decreases as your fatigue levels increase, so you shouldn’t reach failure on any exercise.

As a new dad, Nick Agress needed an efficient way to stay in shape. Then he found the Men’s Health Dumbbell Club. Twelve months and 156 workouts later, he’s never been fitter

If you’ve got this far, then you’re ready to commit to your newfound habit, and this workout is a great place to start. No tricky equipment needed – just a couple of bottles, which you can replace wit

PRESS-UPS are the GOAT for at-home muscle-building. They can also tell you a lot about your fitness. But how many should you be able to do? And how can you pump up your numbers?

The latest science teaches us that the road to supersized bis and tris isn’t all about #armday. Here’s why a full-body approach to muscling up is smarter in the long run