Bodybuilding principles
To develop a muscle, you must surprise it. And there are some method to surprise a muscle. But these methods haven't to be often use. If you often use them, you never surprise your muscles more.
These methods are good, for only some exercises.
And it'll be better if you have some one to help you when you use these methods.
Progressive
The method is to use more weight, but make fewer reps. So you begin with a weight a little lighter than what you take usually and series after series, you put more weight but do fewer reps. At the end, you'd be at 150% of you usually weight with 4 of 5 reps.
Degressive
This is the opposite of the progressive method. You begin with heavy weight and a few reps, and series after series you'll put down weight but add reps. At the end you'd be at your usually weight with 10 of 12 reps.
Forced Reps
It may be done when you feel good. You make your series and you feel that you must do a reps more.
You can also do this when you can't do a more reps, but you force and you make it.
21 reps
This is a specific movement for the biceps.
You begin with a EZ barbell, the arms are right and you touch your legs.
Make 7 reps, like a curl but stop when your arm are at 90�.
Without stopping the series, make 7 reps going from 90� to the final position of the curls movement.
And for ending the series, make 7 reps of a completed curls, I mean from the legs to the shoulders by flexing the arms.
Then you have done 1 series. Don't try to make a second one, you can't.
Do this movement with 60 percents of your usual weight.
Training with someone
It's really a good way to don't take to much time between the series of the exercises. And you have someone to help you, so you can take much weight if you want.
Of course don't get the series if you feel to tired, it's the reason why you must know the people you train with, because he can push you to good to fast, take to heavy, and you have risks to hurt yourself.
But it's good also good, because when you take too much time between 2 series, your muscles getting cold and when you use the same weight to make a second series, you can hurt yourself.
Retain the weight
Normally, you have to push and take back the weight at the same speed. But much people go fast when they take back the weight.
So when I say �retain the weight�, I mean �go less fast that you normally must go�. The way here is to stretch the fibres of the muscle, and also the muscle himself. So you keep a better contraction in the muscle.
Going at the same speed in the two directions of the movement is important to avoid hurt. When you let fall the weight, you may hurt you. You break your muscle, and let the dumbbells fall on you. So it's dangerous.