Search:

When specialising on a muscle here are a few tips that worked for me:

Train it harder while training other muscles at maintenace levels.

Train it with more intensity, more variety of exercises,...

It depends how you do them. If you hold a heavy enough weight plate you may not be able to continue the exercise for more than 60 seconds in which case you are encouraging hypertrophy.

Try numerous angles of incline. Don't always do the same routine again and again. Change it regularly whether it be exercises, angles, reps, sets etc.

You can do the flat bench but need to have...

Here is one of the reasons why you haven't been growing bigger. Your body is probably used to this routine. Change something: Exercise order, exercises, reps, volume, rest between sets, angles,...

Signs of a good workout for me are:

1. I achieved excellent mind-muscle connection (MMC) during the workout.
2. My targetted muscles acquired a full pump, one that cannot be improved upon by...

Outer pecs are developed by doing wide grip chest exercises that emphasise the stretched position: bench presses, DB flyes and dips.

Exactly.

Tom - If you don't feel the medial deltoid when doing side laterals, especially when you increase the weight, then you are probably using too much weight and involving other muscles too much. For...

Yes that is fine. Many bodybuilders train like that.

Use all the biceps exercises your equipment allows just vary them and the grips and angles you use.

I think you will soon be able to squat more than you can clean. I would buy a pair of adjustable dumbbells and straps. There are lots of leg exercises you can do with dumbbells. And it would be...

You might be pinching a nerve or blood vessel. Place your hands wider apart.

Use different exercises, grips, angles, rep ranges etc. If you do the same thing again and again you'll get the same results. Also, you need to eat more good foods until you start gaining weight. ...

To shock a bodypart you need to train it differently. Here are some of the varibles you can play with:

Weight
Rep range
Volume
Rest between sets
Exercises
Angles
Grip, stance
Frequency

If you want to gain muscle as fast as possible then you need to pick a routine that is appropriate for your level of experience.

Phase 1

3 weekly full body workouts, 1 exercise per bodypart,...

There is no ideal rep range that is best for everyone because all of us have different genes. Some have more fast twitch fibers than others. The best way is to use a variety of rep ranges. You can...

It means he thinks exercises like these:

http://www.funfitnesssolutions.com/Plank.JPG

YmPxIUt7AEw

Are better than ones like these:
...

Bodybuilders use machines, freeweights, cables and bodyweight exercises. They use them all because they want to get different kinds of muscular stimulation, train muscles from different angles. A...

Start with 3 weekly full body workout then progress to 4 weekly workouts on an upper/lower body split and when advanced change to 3 weekly workouts on a 3-way split as you have described. From there...

Start with 3x10. When your muscles stop getting bigger, switch to another rep set format, that can be 4x5 or anything else.