Muscle
Builders 
Work
your back then your chest.
Before your next set of bench presses, do a set
of rows.
Your chest contracts more forcefully right after
you work your back, so you'll be able to lift
more weight and perform more repetitions.
For
the set or rows, start with a weight that you
can lift no more than 8 to 10 times, but do only
4 to 8 repetitions. Then rest for 1 minute
before you begin your set of bench presses.
You
can also use the principle of working opposing
muscles throughout your workout. Do tricep
extensions
before barbell
curls,
is a good example.
If
your weight-lifting progress has plateaued,
build a pyramid.
This
technique can be used to trick your muscles into
exerting more effort than they are used to.
By lifting heavier and heavier weights in
progressive sets, you'll trick the muscle
into going beyond the point at which you would
ordinarily stop, adding just a little more
exertion to each set.
For
example, when doing arm curls, start with a pair
of dumbbells lighter than you would normally use
when doing 10 repetitions. Curl them 5
times. After a short rest, take the next
heaviest set of dumbbells and do 5 repetitions.
Continue up the rack until you reach a weight
that is too heavy to curl 5 times. Then
work your way back down through the weights.
