With biceps, much of the work should include a very forceful squeeze at the end of each rep. The hard flex will drive blood into the muscle.
The incline concentration curl is great for hard contractions. Just push the dumbbells together and squeeze the heck out of them.
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Here's an easy way to add accommodating resistance to the floor press using only one band. Try it out and boost your bench press PR.
Crank up the effectiveness of the floor press with this simple twist. Bonus: You'll be able to lift more weight too.
Do this explosive movement before barbell squats and you'll lift more weight.
Q & A with one of the world's premier strength coaches.