Rapid Gains, Slowly

By: The Editors of Men's Health 


You don't need to lift heavy weights to make your arms grow. Pause as you lift lighter weights, and you'll work just as hard. "You force your muscles to spend more time contracting, which increases muscle mass," says Martin Rooney, P.T., C.S.C.S., the author of Ultimate Warrior Workouts.

20 Reasons to Lose 20 Pounds

Do This
Exercise 1: 5 reps
Exercise 2: 10 reps
Rest 1 minute
Exercise 1: 5 reps
Exercise 2: 10 reps
Rest 1 minute
Exercise 3: 8 reps
Exercise 4: 6 reps
Rest 1 minute
Exercise 3: 8 reps
Exercise 4: 6 reps


Photo Credit: Thinkstock

Incline Dumbbell Curl with Three-Point Pause


Step 1
  1. Grab a pair of dumbbells and lie faceup on a bench set at a 45-degree incline. Curl the weights up.
  2. Lower them slowly, but before your elbows bend to 90 degrees, pause for 3 seconds. Pause again at 90 degrees, and again before your elbows straighten. Then finish lowering. That's 1 rep.
This move works:
Biceps
Photo Credit: Kagan Mcleod

Behind-the-Neck Dumbbell Triceps Extension


Step 1
  1. Use both hands to cup the end of a dumbbell, and sit upright on a flat bench. Hold the dumbbell at arm's length above your head.
  2. Without moving your upper arms, take 3 seconds to lower the dumbbell as far behind your head as you can. Pause, and then straighten your arms to return to the starting position. That's 1 rep.
This move works:
Triceps
Photo Credit: Kagan Mcleod

High-Pulley Cable Curl


Step 1
  1. Stand between the stacks of a cable crossover station and grab a high-pulley handle in each hand. Hold your arms parallel to the floor but slightly bent.
  2. Lock your upper arms and curl until your knuckles touch your temples. Hold, and then take 3 seconds to return. That's 1 rep.
This move works:
Biceps
Photo Credit: Kagan Mcleod

Close-Grip Barbell Bench Press with Pauses


Step 1
  1. Using an overhand grip that's a bit narrower than shoulder width, hold a barbell above your sternum with your arms straight.
  2. Lower the bar to your chest. Hold for 1 second. Press the bar halfway up. Hold for 1 second. Lower it again. Hold for 1 second. Straighten your arms. Hold for 1 second. That's 1 rep.

 

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This move works:
Chest, Triceps
Photo Credit: Kagan Mcleod

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