March 22, 2007 11:20am CST
Get maximum results has your workout routine become stagnant? Are you wandering the lonely deserts of a plateau? Well, fortunately there is a way to get back on the track to muscle and strength gains. Get back to basics by doing compound movements such as bench presses, squats, dumbbell rows, barbell curls and military presses. These exercises will build more muscle in less time. Many people run into problems by trying to refine muscle before it's even been built. Single-joint exercises, used for toning and refining, may give you a temporary pumped-up feeling but really leave you flat in the long run. If your goal is to get maximum results in the shortest amount of time, get back to basics.
16 Apr 07
The less muscle you use in an exercise, the more concentrated the result is. It's a very well known fact. I have a hard time trying to get a good muscle shape in my biceps/triceps area. Only when I started doing 21's (you use a barbell, then do 21 curls. 7 from 135º to 90º, other 7 from 90º to 30º and the last 7 from 135º to 45º) my biceps started to get pumped. My triceps got a harder workout using the same concept as well.