I want to share with you weight lifting routines that maximize your strength while getting your muscles to grow. This technique is what I call the 4 to 2 workout. It means 4 seconds on the negative (resisting the weights to move) and 2 seconds on the positive (forcing the weights to move.)
This is a very basic routine using the standard weight lifting exercises, but can be incorporated into any system you use.
A real quick lesson on Positive and Negative in weight training.
Positive – Forcing the weights to move is considered positive. Ex. When you curl up with your bicep curls, or pull down with your triceps extension or pushing up with your chest on the flat bench , etc.
You would use this method with any exercise. Just make sure that you understand the difference between positive and negative.
My Weight Lifting Routines:
Biceps – Standing bicep curls with dumbbells, standing hammer style curls with dumbbells, standing reverse curls with curl bar, and dumbbell fly extension curls.
Triceps – Rope pull down, reverse pull down, over the head dumbbell extensions, and dips.
Back – Seated row, lat pull downs, back flies, and pull ups
Legs – Incline leg press, squats, leg curls, and leg extensions.
If you follow this routine, mixing it up a bit, with Chest and Triceps one day, Back and Biceps another, and Shoulders and Legs another, you will see your strength increase in major ways and the size grow.