Jack up the metabolic and muscular damage, jack up your biceps growth. Try this superset.
To do this correctly, resist forward flexion and stay more upright.
Build that back. Hold the first rep for 10 seconds, then knock out 8-10 reps.
Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest!
Looks odd, but this is a great fat-burning finisher. Do 6 reps per side for 8 minutes straight.
Toss this conditioning finisher in at the end of your next upper-body workout to burn some extra fat. Do 4 sets of 12 reps.
Negatives help you build muscle. Try this technique for chest training.
Here's a tougher-than-it-looks ways to ramp up your chest training, boost TUT for growth, and improve motor unit recruitment.
And a few sets of these to the end of your chest workout as an athletic finisher.
A few sets of these after your warm-up and before doing your main chest exercises fires up the CNS and improves muscle fiber recruitment.
Use an explosive dip and drive to power the dumbbell up, then take about 4 seconds to lower the weight.
Build head-to-toe stability and balance along with strong, muscular shoulders. Do 3-4 sets of 8-12 reps with a slow tempo.
Not only is this a great exercise for delts, it'll also strengthen your obliques and abs. Try 4-5 sets of 5-8 reps for strength gains.
This variation of the press has you starting from a dead-stop every rep. Great for strength gains and working on weak points in the range of motion.
This is a great accessory exercise to strengthen your deadlift. Or use it for building your upper back and traps.
This bottom-up squat is great for training the midrange or lockout of the squat if that's your sticking point. It's also a great quad builder.
A pin press is a bench press that starts from the bottom. Pins can be set at any point in the ROM to strengthen sticking points.
Also called the cross-body hammer curl, this neutral-grip exercise will hammer the brachialis, the muscle beneath the biceps, adding more size to your arms.
The compound exercise attacks a weak core, improves performance, and stimulates muscle growth. It also prevents injury and builds a rock-solid physique.
Hook your feet into the straps of a suspension trainer and get in a push-up position. Bring your knees in to your stomach while lifting the hips and crunching your abs. Extend back out to a full push-up position.
To really make these work, stretch your abs at the top of the movement and squeeze them as hard as possible at the bottom. Use a 3-4 second negative.
From the hang, fire the dumbbell up. Drive through the heels, fully extending the hips. Drive the elbow high and catch it overhead with knees slightly bent.
Use submaximal isometrics to build better triceps. Hold your first rep isometrically, then do 8-12 regular reps.
When you do rows with a supinated grip, there's a greater overload stimulus on the biceps and you turn regular barbell rows into an arm AND back-builder.
Recruit more muscle, wake up your nervous system, and get more athletic. Squat jumps bridge the gap between jumping in sport and squatting in the gym.