Have your muscle gains stalled? Getting stronger without adding mass or tone? Well below are some excellent tips from top trainers and Men's Fitness Magazine UK to get your muscles growing once again:
Biceps: Guru Chad Waterbury's tip is to forget doing endless biceps curls and try somthing new. He suggests that rope climbing is a great way to build your biceps, "Any time you pull with your hands close together, theres no way your back can take over and so its all on the biceps" NO rope? then do pul ups on the V-handles for the same effect.
Triceps: 'No more kickbacks', according to Mens Fitness UK you need to do dips or tricep bench instead to really get the trieps pumping, make sure you work on the lock out part of the lift for extra gains.
Chest: Chad Waterbury also claims that by contantly changing your chest routine you can get a big chest in no time. "Mix it up" Dont just do bench press and flyes all the time , add decline bench and incline bench press or swap the bar bell for dumbells to build extra muscle.
Lats: Wide grip pull ups are a good way to work this muscle group. Aim to do 40-50 every back workout, either supersetting them or getting them done as quickly as possible at the end of a session can really make a difference.
Traps: Make sure your doing your shrugs right in order to build up mpressive traps. Leading US strenght coach, Jim Wendler suggests doing a few heavy warm up sets and then doing one big all out set of 20-50 reps of a lighter weight. But make sure it's still a challenge!
Abs: Water bury suggests dumping the crunches and instead claims that "overloading the abdominal muscles is the best way to improve". Try traing them in an ab's circuit involving obleak, ab and core stability exercises to get great abs.
Quads: Unlike most muslce groups it has been discovered that the quads react well to high volume training. I suggest doing intense cycle programmes to build up your Quads. Or you could throw in some front squatts.
Hamstrings: Dr Stuart Magill points out that unlike the leg curl machine, every real world hamstring move also recruits the posterior chain. try a single-leg deadlift.
Calves: The sports people with the biggest calfs are sprinters and american footballers. Waterbury claims that, "looking at the muscle action that both sports demand I realised deceleration is key to calf growth" The answer is single leg hops holding a dumbell on the same side.
Biceps: Guru Chad Waterbury's tip is to forget doing endless biceps curls and try somthing new. He suggests that rope climbing is a great way to build your biceps, "Any time you pull with your hands close together, theres no way your back can take over and so its all on the biceps" NO rope? then do pul ups on the V-handles for the same effect.
Triceps: 'No more kickbacks', according to Mens Fitness UK you need to do dips or tricep bench instead to really get the trieps pumping, make sure you work on the lock out part of the lift for extra gains.
Chest: Chad Waterbury also claims that by contantly changing your chest routine you can get a big chest in no time. "Mix it up" Dont just do bench press and flyes all the time , add decline bench and incline bench press or swap the bar bell for dumbells to build extra muscle.
Lats: Wide grip pull ups are a good way to work this muscle group. Aim to do 40-50 every back workout, either supersetting them or getting them done as quickly as possible at the end of a session can really make a difference.
Traps: Make sure your doing your shrugs right in order to build up mpressive traps. Leading US strenght coach, Jim Wendler suggests doing a few heavy warm up sets and then doing one big all out set of 20-50 reps of a lighter weight. But make sure it's still a challenge!
Abs: Water bury suggests dumping the crunches and instead claims that "overloading the abdominal muscles is the best way to improve". Try traing them in an ab's circuit involving obleak, ab and core stability exercises to get great abs.
Quads: Unlike most muslce groups it has been discovered that the quads react well to high volume training. I suggest doing intense cycle programmes to build up your Quads. Or you could throw in some front squatts.
Hamstrings: Dr Stuart Magill points out that unlike the leg curl machine, every real world hamstring move also recruits the posterior chain. try a single-leg deadlift.
Calves: The sports people with the biggest calfs are sprinters and american footballers. Waterbury claims that, "looking at the muscle action that both sports demand I realised deceleration is key to calf growth" The answer is single leg hops holding a dumbell on the same side.
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