Pyramiding your sets is simple, and it can be used to ensure that you are adequately hitting both the slow- and fast-twitch muscle fibers. Not only does this give your joints a rest in avoiding four ultra-heavy sets and ensure you are properly warmed up before attempting heavy weights, but it stimulates as many possible muscle fibers in the targeted muscle group as possible. Here is a sample shoulder routine, which uses pyramid sets. Military Barbell Press – Standing Or Seated 12 reps, 10 reps, 8 reps, 6 reps Adding mass is the key with this movement, so you want to go hard and heavy after a nice clean warm-up. Use a back brace to ensure the lower back doesn’t wear too much strain, and hit this exercise like Arnold used to, 30 years ago – Heavy and intense! Hammer Strength ...

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The gym is full of weights, benches, and machines designed to help you reach your bodybuilding goals. But seeing many dozens of machines can be intimidating – where to start? Which is the most effective? As with most things in life, it’s always best to start with the basics and build a foundation. These are the five top exercises for making you grow. Squats Simply put, the squat makes the entire body grow. Aside from the back, legs, and core of your body, squats force your brain to release growth hormone which makes the whole body grow. If you can’t add any more size to your arm, add squats to your routine and watch them grow along with your legs, back, your chest, and everything else. Always go to parallel with squats, use a belt ...

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