Add this to the end of your shoulder workout and get ready to burn and grow.
For this intensity technique, do the concentric part of the exercise on your own, then have your training partner push down during the negative as you resist.
Stubborn rear delts? Punish them until they grow with this 100 rep drop set. Use partials at first, then full range on the last drop.
Blow out all your air on the way down and contract hard. Do 10-12 reps.
Also called the Bradford press, this continuous tension movement is a great delt-day finisher.
For a more effective concentration curl, use an incline bench and forcefully squeeze the dumbbells together. Contract extra hard at the top.
Grab a partner and give this growth-inducing triceps exercise a shot.
The lowering phase of the curl is where a lot of the muscle damage, and thus growth, is created. Don't just drop the bar.
Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.
Nail the brachialis muscle between the biceps and triceps for bigger, wider arms. This cross-body variation of the hammer curl is my favorite.
For complete development, don't forget the front of the calves.
For greater range of motion in the contracted position, try a cambered bar.
This Smith machine has its uses, like with this dead-stop drop set for back.
What to build muscle? Lift a heavy weight and keep the tension on the working muscles for an extended time. Here's how to do it with rows.
Training to failure works. Period. Just incorporate it wisely. Here's one way to do it for chest training.
Building legs isn't just about going heavy, but also increasing the time under tension. Drop sets allow you to go heavy for longer sets. Here's how it's done.
See John Meadows, Dave Tate and Mark Dugdale go through a brutal squat workout. Lots of technique discussed.