The New Muscle Builders
If it weren't for mirrors and women, many men wouldn't bother building muscle.
But for all their bench presses and biceps curls, few guys see consistent results. The reason: all those bench presses and biceps curls. "To stimulate new growth, you need to mix things up every four to six weeks," says champion weightlifter Jeremy Frisch. You don't always have to radically alter your routine – the fix can be as simple as altering your grip or tempo – but if you've been doing the same moves for months, it's time for a bigger change. Hit the refresh button with these five fast muscle moves.
Dumbbell Sumo Squat and Hold
MUSCLES WORKED: QUADS, CALVES
Hold a heavy dumbbell by its ends in front of your waist and stand with your feet twice shoulder-width apart. Now lower your body until your thighs are at least parallel to the floor. Pause for 30 to 45 seconds, and then return to the starting position. That's one set; do three or four. "Holding the bottom position increases the intensity," Frisch says, "leading to greater gains in power, strength, and stamina."