Three Workout Tweaks That Build More Size and Strength!

It's pretty easy to see why weight training gets boring for most guys. After all, it can be pretty challenging to make things exciting when you're stuck doing the same exercises over and over again. That's when a little strategic creativity can help reap more results from the same muscle-building exercises you're already doing. These three tried-and-true tactics -- fresh from my bestselling book, the "Ultimate Dumbbell Guide" -- can accelerate your muscle potential, without having to make major changes to the exercises you're already doing.

The Run/Rack Approach
This exercise technique lets you blast your muscles more thoroughly in the same set. Although you can do it with a weight stack machine, it's called 'run the rack' because it works easiest while standing in front of the rack of various-sized dumbbells in your gym.

To Do It: Stand in front of the dumbbell rack with a light weight in each hand that's approximately 40 percent of the amount you would normally lift for eight repetitions. Lift the weight eight times, then quickly return the dumbbells to the rack and grab the next heaviest dumbbell (On average, the increase will be either 2.5 or 5 pounds, depending on the selection of dumbbells at your gym.) Repeat the exercise again for another eight repetitions, grab the next heaviest pair and continue for another eight repetitions. Keep increasing the weight with each set until you can barely eke out eight repetitions.


The Rest/Pause Approach
This technique lets you do more repetitions with heavier weight than you can normally lift, which will force them to grow stronger and larger.

To Do It: Choose a weight you can only lift for a total of four to five repetitions. Do a set of four or five reps, then lower the weight and rest for five to six seconds. Lift the weight for another repetition, then rest again for another five to six seconds. Keep repeating the process until you've completed a total of eight full repetitions.


The Nine Angles Approach
Most guys fall into the trap of doing three sets of three exercises to work each muscle group, but instead, you can perform one set each of nine different exercises. This helps conditions each muscle through nine different angles in one workout instead of three, so a higher percentage of muscle fiber gets trained for better results.

To Do It: For the easiest set-up, the method is best performed using a mix of free weight and machine exercises. For example, to work your chest, try doing one set each of these exercises: Bench Press, Incline Bench Press, Decline Bench Press, Dumbbell Press, Incline Dumbbell Press, Decline Dumbbell Press, Pec Dec, Incline Dumbbell Fly and Dips.

Think these three tips are effective? Then check out three more tips that you can use (and even combine with these three) to double and triple your overall muscle growth!

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have,Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.