With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
You’re not going to like this one. We have a way to build muscle fast, but it doesn’t let you go heavy, it burns like hell, and it’ll leave you sore for days. Still want to try it? It’s called “intra-set isometrics,” and it means holding the contracted position of a rep for time, interspersed with normal speed reps. Sprinkle it into your back workouts as described below—just be prepared for some pain.
Intra-set isometrics also work well for these muscle groups.
On the dumbbell bench press, hold the weights at the bottom for five seconds. Let the weight stretch your pecs— squeeze as you hold, then press up for five reps. Repeat.
Perform leg presses and hold the bottom position for five seconds. Don’t go below where your knees are bent 90 degrees. Now press up for five reps. Repeat.