Do you know what your two power movements are? If you can find one upper body power exercise and one lower body power exercise, and then do only two work sets of each exercise per week, than I can guarantee that youll have taken a giant step towards building your dream physique.

So what are the power movements?

Simply put, power movements are the big compound exercises. Your job is to find the ones that work for you, and then perform them consistently over time, in good form while adding weight to the bar in small manageable increments.

If you do this, make sure that you rest, sleep and eat well, you are almost guaranteed to add huge slabs of muscle all over your body, in places where you dont even have places right now!

Most of us will find that one exercise suits us better than another, so you need to find out which suits you best. Its also important that you enjoy doing that exercise, because this will help you to train it consistently.

A lot will depend on your body type - for example, if you have relatively short legs you may find that the squat is a more natural exercise for you to do than the dead lift - and if you have long legs relative to your height than youll probably find the dead lift suits you more than the squat.

Here are the two groups of compound exercises for lower and upper body that you should experiment with to find your power exercises;

Lower body
Dead lift, Squat, Leg Press

Upper body
Bench press, Military or standing barbell press, Chin, Dip, Shrug

You can see that this is a fairly small pool of exercises to choose from. I can almost guarantee that if you try each of these you will find that one or more of them suits you more than another.

If youve been training with weights for any length of time you may already know your power movements. So once you know what those movements are, you need to do them consistently over time and you will see results that you may not believe right now.

This can be hard work when you get near to your top weights, but it doesnt mean that you have to slave away for hour upon hour in the gym. Always go for quality over quantity, then get out of the gym and rest. Its what you do that counts, not how long you do it for.

If you do two, or absolute maximum three workouts a week, each workout will ideally be just under the hour in length. Youll do two work sets in your power movements after warm up sets, plus a few other exercises. If you find that you have more than one power movement, and you can do them both without compromising your recovery, go for it - but you may find that as you really push the weights it gets to be too much.

If this happens to you, be ruthless and drop one of the power movements, this should enable you to continue your weight training cycle a bit longer.

I strongly suggest that you keep your lower body power movement in your routine as long as possible, because the lower body movements are more conducive to muscle growth, as they cover more large muscles than the upper body power exercises.

Find your two power movements and watch your body grow!

Good luck!