Dumbbells beat a barbell for this exercise. You'll get better triceps engagement and a better stretch, which triggers more muscle growth.
Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.
For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.
This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.
Mark Dugdale uses this depletion circuit as part of his contest prep.
The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.
Finish off your arm workout with this intense superset.
Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.
Hold one side isometrically in the contracted position at the bottom while the other side is moving. Add bands to really ramp it up.
Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.
Using the wider, neutral grip provided by the trap bar allows for a better contraction. Add bands and hold the top position for 2 seconds.
For chest development, do a light bench press to the neck. A good scheme is 6 sets of 6 reps with 20-second rest periods.
Want bigger forearms? Try this continuous tension superset for four sets.
Try this brutal leg training technique that painfully blends unilateral training, drop sets, and isometric holds.
This pump-and-stretch superset is great for hamstring hypertrophy. As a bonus, it's also very back friendly.
Get the best pump of your life and trigger new muscle growth with the extended set method.
The floor press prevents over-stretching at the shoulder joint and eliminates an excessively stretched pec tendon at the transition point from eccentric to concentric, thereby eliminating much of the danger-zone for pec tears.
Keep your feet low, heels closer together and toes pointed out to really hit the vastus lateralis.
Build your stubborn hamstrings with two tricks: use a band to increase the intensity of the peak contraction, and point your toes on the negative.
Looks easy, but because of the leverage point and the fact that your toes are pointed, it's a tough and effective hamstring builder.
Make this partial range exercise last at least 60 seconds per set and you'll trigger new delt growth with constant tension.
For shoulder size, it's more about the pump than lifting super-heavy weights.
How do you finish off a tough leg day full of squats and deadlifts? Like this.
If you thought the bench press was just for strength gains, think again.
You could be getting a lot more out of your lat pulldowns. Check this out.