Here are some tips that have worked for me and other people I know. I'm only 190 pounds at 6'2", and I know that doesn't
sound very impressive, but it is when you are coming
from 149 and 6'1" just 8 months ago. And all the while
I never topped 10 percent bodyfat. My average is 7
percent. Good luck!
For Biceps, I usually use handoffs to break plateaus.
Handoffs are performed with a medium weight on a
barbell, with which you perform 10 reps on the barbell
curl, then hand it to your partner and he also does
ten reps, you keep handing of to each other until
neither of you can do three reps.
For regular workouts, I usually supplement my Preacher
curls, with Spider curl, on the other side of the
preacher bench.This allows for more extension and
isolation. For getting ripped arms, I concur with what
is already posted, 21's are excellent.
For back muscles, if you aren't seeing any difference,
most likely you aren't going heavy enough. Remedy this
by using 150 percent the weight on your deadlifts, but
only lower them to your knees. This will Target and
Isolate the Rhomboids. Also vary your exercises.
For triceps, do not underestimate the power of
supplementing simple heavyweight pushdowns with
decline closegrip bench presses in the smith rack.
If you don't have a horsshoe, do these two along with
rope pushdowns and you'll have them within weeks.
That's a guarantee !
For abdominals I recomend doing decline leg raises,
starting with a fully stretched body then curling the
legs, finally finishing up with your knees at your
chest, so your ass leaves the bench. If that doesn't
get the burn going nothing will.
For shoulders, just correct form and wide grips will
aid the deltoid growth, and more weight will make the
One last trick for biceps : Drag Curls for the outside
biceps. I trust you know what they are. Just do a
knuckle grip on the bar, keep your elows close by your
side (like a reverse curl) and your shoulders low. Now
move the barbell by alongside your body, as if