By David Goff
Start with the given tips could set your muscle building in the right track at the beginning. The most important thing about how to build and gain muscle fast and effectively would be learning by your own research and persistent exercise altogether. In a matter of months you can have your body looks […]
Written by: Jay Cutler
SQUATS
After my knees are warmed up, I hit a squat rack for two sets of 25-30 reps with 135 pounds. Then I use 225 for eight to 10 reps, followed by 315 for another eight to 10. Finally, I do two sets to failure, seven to 10 reps each […]
Written by: Jim Rosenthal
Exercise
Sets
Reps
Triceps pressdowns
1*
20
Triceps pressdowns
3
12-15
Cambered-bar extensions
3
12-15
Seated dumbbell extensions
3
12-15
One-arm dumbbell extensions
3
12-15
* Perform as a warm-up set.
TRICEPS PRESSDOWNS
You’ll find a limitless array of opinions from pro bodybuilders on how to perform cable pressdowns for max results. Nasser El Sonbaty will tell you to go to lockout at […]
Written by: Kevin Levrone
Note: Warm up thoroughly prior to your working sets. I suggest two sets of barbell presses and two sets of dumbbell side laterals, 30 reps each.
BARBELL PRESSES
I alternate between front and behind-the-neck presses, depending on how I feel that particular day. The behind-the-neck version is often criticized for putting you in […]
Arnold Schwarzenegger’s bicep-building routine stands the test of time.
Written by: Arnold Schwarzenegger
He left nothing to chance. The following are highlights of the psychological and technical innovations he employed in building his remarkably shaped biceps. His advanced cerebral approach demonstrates that Arnold was every bit as brilliant an architect of his body as he has been […]
EXERCISE
SETS
REPS
Close-grip pulldowns
2*
15-20
Close-grip pulldowns
1
8-10
Wide-grip cable rows
2
12
Hammer Strength rows
2
12
Lat pulldowns
1
12
Forward shrugs
1
8-10
Reverse shrugs
1
6-8
* Warm-up sets using light weight.
Volume: Do two warm-up sets with a light weight for 15-20 reps. The warm-up sets are required because this is the first exercise of the back workout; you will need to prepare the targeted muscles for the rigors of the exercises […]
