Hang from a pullup bar with hands just outside shoulder width and palms facing away from you. OPTION B: GET STRONGER NOW [pagebreak] OPTION B Forced reps, dropsets, static holds, and various other bodybuilding techniques all have their place for building muscle.But you shouldn’t place a priority on any of these techniques over simply aiming to increase your strength.Almost any combination will work: five sets of five, six sets of four, or eight sets of three all allow you to put some work in with big, challenging loads, and that’s as much math as any meathead should have to do in the gym.DIRECTIONS The first time you perform the workout, you’ll hit 25 reps for the main lifts by completing five sets of five, as shown.Turn your palms to face down, and then lower the weights slowly, as in a reverse curl. in 2007, when he was preparing to run the Marine Corps Marathon.If you were to look at some of the most effective muscle- and strength-building programs, the total number of reps for the main exercises usually add up to around 25.Take Mark Wahlberg's exclusive go-to arm workout, for example; this is the routine he uses to stay in tip-top shape whether he's starring in 101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?
On the second set, choose a heavy weight and “cheat” it up, performing your reps explosively and with loose form. DUMBBELL LATERAL RAISESets: 3 Reps: 10 Rest: 0 sec.
Set an adjustable bench to a 30- to 45-degree angle and lie back on it.
Grasp the bar just outside shoulder width, arch your back, and pull it off the rack.
It’s also very simple to do: Keep adding weight to the bar until you reach the heaviest load you can handle for a given number of reps.
After you max out your bench press, you’ll train the rest of the body heavy using exercises that help you to keep driving up your bench press and overall upper-body strength.