oili nikkola

A lot of people think, "forget form as long as the weight is heavy I'll grow." You might grow... a little, but no where near your optimal speed of growth. Take your time, yes it sucks and these days nobody has patience, but slow down. Literally. Use weight that is just heavy enough for you to get 8-10 reps with strict form but also keep a steady tempo. An example using dumbbell flyes; A good tempo is something like 2-3 seconds up/1 second to squeeze at the top/2-3 seconds lowering the weight/no rest and repeat, or 2/1/2. You'll see yourself start to look swole after a couple workouts with the right form.This is called Sarcoplasmic Hypertrophy in which the volume of muscle sarcoplasm increases, creating a bigger more massive look to your muscle. Remember the famous words of "Quality over Quantity". Specific Training(isolation) is also an overlooked method. We all heard training your abs won't give you a six pack. I'm not saying that, but I'm saying training a bicep will make your bicep bigger. Take the bench Shred HDX press for example, everyone knows what it is and everyone in the gym does it. The problem is that it's not getting your chest as big as it could as fast as it could. The Prime Movers in a bench press are your arms; the biceps, triceps and shoulders. Your chest needs to be completely targeted, which is why.

http://www.optimalstackfacts.org/shred-hdx-consumer-reviews/