Our 2-Move Dumbbell Workout Uses the 'Juarez Valley Method' for Quick Muscle-Gain

David Morton
·2-min read

From Men's Health

In this chest workout, you’re going to be using 'The Juarez Valley Method', inspired by the gruelling bodyweight workouts of chiselled American convicts. It is a clever way of working in a lot of reps, building not only rock hard muscle but some serious stamina, too. So, grab a stopwatch and get ready to serve some time.

You are tasked with performing two exercises back to back, one with your trusty dumbbells, one with nothing but your bodyweight. Reps are performed in descending order on your dumbbell movement (20 down to 1) and ascending order on your push-ups (1 up to 20), alternating back and forth, reducing or adding one rep at a time, creating the apocryphal ‘valley’ that delivers a skin splitting 420 reps.

A1). Dumbbell Floor Press x 20-1, removing a rep each round

Start by grabbing a pair of dumbbells and lying on your back with your knees bent and your feet flat on the ground. Explosively press the weights above you, locking out your elbows and squeezing your chest, hard (A). Lower them slowly until your upper arms are resting on the floor (B), pause here for a quick count before repeating.

A2) Push-Up x 1-20 reps, adding a rep each round

Assume a long arm plank position, with your core tight and your hands below your shoulders (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

Sign up to the Men's Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.

SIGN UP

For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK today

SUBSCRIBE

You Might Also Like