1.     Strict Reps:  Use slow, strict reps in both the  lifting and lowering of the weights.   When you’re moving too
fast through the exercise, swinging (very little  of your own muscle strength)  is doing all the work.  In this case
you’re really not working the intended  muscle.  Each rep should be performed in a slow, controlled fashion
throughout  the  entire range of motion.  

2.   Lock out:   Too many weight  lifters like to use partial reps and limited range of motion
 lifts into their  routines.  The problem with using  the partial rep  technique is that a lot of the muscle
 goes un-worked. To get the maximum work  from  every rep, lock out each time, but without resting between each rep.
Locking out at each rep allows more muscles fibers to be activated.  With  locking out, you also get the  benefit of working the stabilizer  muscles.

3.   Opposing muscles:  Bring  your  opposing muscles into play.  You  should always strive to make the
exercise harder by flexing or pulling with the  antagonistic muscle group during  lowering or negative phase of the  exercise.  Again, more muscle  fibers  will be stimulated for greater  growth.

4. Concentrate:  You  must learn to put mental effort  into every rep of every set.  The  more  concentrated
 your effort, the greater the muscle is worked.  If you want to  reach your goals, you’ll have to physically push yourself  to the limit.  Wandering thoughts  and idle chatter while training are detrimental to success.   Concentrate on the task at hand!
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In my earliest days of being an  aspiring bodybuilder, I trained too often and too hard.  Believe you me; I trained harder than most top bodybuilding stars.  I’m not saying this to brag about myself; in fact it’s quite the opposite. I’m saying this to point out how ignorant I was when it came to applying real life training methods that actually  build muscle and not just tear it down.   The difference between having a muscular, well-developed physique or  looking like a guy that “works out once in a while”is in your applied training knowledge. At first I  reasoned thatgoing to the gym 5 or 6 times a week was a sure path to  building an outstanding physique. After a few fruitless years of weight training  at the university of futile methods, I discovered 6 powerful muscle-building secrets from the WORLD’S BEST BODYBUILDERS.  Once I applied this  scientifically sound training knowledge to my bodybuilding lifestyle, in 12  month’s time I built more muscle size and strength than in the previous 3
years.  Check and see how many of  these 6 secrets you’re applying to your bodybuilding lifestyle!

SECRET #1
Stimulate The Muscle Don’t Annihilate  It!


 This has to be the granddaddy secret of them all.  If I had just a dime for every person who gave up weight training because of over-training, I would quite possibly be the richest man in the world.  I  learned this secret from Mr. Olympia Ronnie Coleman. 
Here was one of the best bodybuilders that ever lived, and I was doing more sets and reps in my weight training than he was. 
Ronnie Coleman believes that you should strive to “Stimulate the muscle,  don’t annihilate it”. Once a muscle has been thoroughly stimulated, more sets  and reps will just retard growth.

Great  bodybuilders like Ronnie Coleman limit the number of sets and reps per workout,  this make’s it easier to target your specified muscle and enhance its overall  potential.  Too many bodybuilders  are guilty of “over-training.”   Most weight lifters just go into the gym and do countless exercises per  muscle group and never give a thought to what-or-why they train the way they  do.  It’s that type of approach to  training that leads to insignificant gains in muscle mass and overall fitness.
To stimulate muscle growth pick 1 or 2 basic exercises per muscle group and  perform 4 to 6 all out hard work sets for each exercise.  Rep range should be between 6 to 20 reps with all the weight you can  safely handle.
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