Take a standing eight count in the middle of your heaviest leg-training sets — doubling the reps you can do with a heavy weight — to build strength and spur significant new growth.
Unleashing the science behind rep speed will get you to your muscle-building goals, well, faster.
Target Muscle: Rear Deltoid.
Target Muscles: Chest, front delts, triceps.
Try this exercise that hits all three triceps heads with emphasis on the long head.
There aren’t any shortcuts to building bigger, better arms, but hard work and the right exercises play a key role.
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