the bench press, squat, deadlift, overhead press, bent-over row, and power clean are examples of solid multijoint exercises that require several muscle groups to work in coordination. after all, 8 reps of squats with 365 pounds taken to failure elicits a far better muscle-building stimulus than a set of 95 pounds for 40 reps. “start with a few warm-ups [not taken to muscle failure] and pyramid the weight up from one set to the next, decreasing the reps and going to failure,” arnold wrote. in his book, arnold identified the use of a number of advanced training techniques as a weapon to bring up a lagging body part. because the range of motion in a shrug is fairly short, arnold recommended backing off on the weight in favor of being able to fully shrug your shoulders as high as possible.
“it’s silly doing a triceps movement and not knowing precisely which part of the triceps you’re hitting,” arnold wrote. and you have to keep varying your routine so that your muscles are constantly surprised by the demands you’re putting on them.” arnold included basic multijoint movements in his routine that hit the pecs from a variety of angles. with the former, he used all kinds of variations, in part because he had to bring his back up to match his pecs. arnold followed a pyramid scheme in which he increased the weight on successive sets for fewer reps. only the heaviest sets were taken to muscle failure.
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