In the bodybuilder's quest to gain maximum muscle size, he or she often forgets that the main purpose of a muscle is to move something. Do a barbell curl and you move a barbell from the thighs to the chest. It's really very simple.

So, a surefire way to get bigger is to get stronger! Lift more weight for any given exercise, and you're employing more muscle fibers to contract. The more fibers you stimulate, the more growth you'll get!

I'm not recommending powerlifting per se, but rather employing powerlifting movements like bench presses, deadlifts, and squats (the King of all exercises).

Add in Bent-over rows and Shoulder presses, and you have 5 ways to get stronger!

Drop your reps to 6-8 for the upper body and 6-10 for the lower body and do some heavy lifting! Training heavier will make you stronger. And getting stronger will allow you to lift heavier weights in all of your exercises, leading to muscle gains the likes you haven't seen since you were a beginning bodybuilder.

If you want to bypass all the "heavy lifting" of figuring out a strength-training system for yourself, check out Bull Strength Conditioning by Joe Hashey, a Certified Strength and Conditioning Specialist.

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