1. Variety Is The Main Ingredient Of Training Success
Unless you're involved in this business full-time, you tend to adopt certain exercises and do them over and over again, to the exclusion of all others.
We're creatures of habit. In training, though, it's imperative to break out of these ruts. We have to try new movements or different ways of doing the same old movements. Variety is not only the spice of life, it's the main ingredient of bodybuilding and strength training success.
2. Get Your Biceps Growing Again With Chin-Ups
If your arms haven't grown for a while, the chin-up is a sure-fire mass builder.
Grasp the chin-up bar with a close, supinated grip. The palms of your hands should be facing you, and your pinky fingers should be 4 to 6 inches apart. Hang below the bar and then pull yourself up until your chin clears the bar.
This movement should be done very slowly, on the order of about 15 seconds or so. Then, slowly lower yourself to the start position. Don't short-change yourself by not coming all the way down. Range of motion is critical.
3. Want Great Abs? Then Do Your Squats
The abs actually have very little potential for strength increases when compared to other muscles. They're the least likely to improve with training. If you hear guys claiming all these heavy poundages used in ab training, it's probably the psoas doing the work.
If you truly isolate the abs, after six to eight weeks you'll plateau the rest of your life. Research has shown that the most coordinated athletes master the most difficult abdominal exercises in six to eight weeks. The only things that keep increasing ab strength are squatting and deadlifting.
