Adding a pretty tough MMA strength and conditioning session to my week has had the biggest effect on my physical appearance. We mix it up every few weeks but at the moment it looks like this:
10 deadlifts – 100kgs
20 “Michelles” (lying on the floor, back against a punchbag lying on the floor and doing glute raises with the bar/ weight combo from the deadlifts) – 100kgs
10 sand bag get-ups – 35kg bag
20 ass-to-bag bar bell squat thrusters – 30kg
20 one handed kettle bell swings – 32kg
10 dumbell squat thrusters – 30kg each dumbell
20 medicine ball slams
10 ladder walks
10 farmer walks – 30kg dumbell in each hand
Repeat all that 3 times
6 weeks of this has had the biggest impact on my physical appearance. Stronger with more muscle and starting to appear vascular along with a noticeable drop in body fat. The rest of the guys in the gym also pinpoint this as the being the session that helped them the most.