Questions: How to grow your "HORSESHOE"? Answers: 1. Do more reps. 2. Add more weight (intensity). 3. Changing the grips. 4. Changing exercises. 5. Changing TEMPO. Example 1: Do more reps. When you are doing Cable Triceps Pushdown, you do 5 more reps to failure until you cannot do one more rep. Fatigue your triceps. Example 2: Add more weight (intensity). If you used to do Dips x 10 reps x bodyweight. Today, you are going to lift additional 5kg to do 8 reps. Example 3: Changi

If you don't want to stay at the gym to workout x 5 times a week, you can change the environment to outdoor. Here are the 20 exercises: Streetworkout 1: Bulgarian Squat Streetworkout 2: 1 1/4 Bodyweight Squat Streetworkout 3: Single Leg Jump Streetworkout 4: Jumping Lunges Streetworkout 5: Skater Squat Streetworkout 6: Pistol Squat Streetworkout 7-10 Pull-ups with wide pronated grip mid-pronated grip narrow pronated grip Lean away Pull-ups Streetworkout 11 & 12 Assisted One A

If you want to increase muscle mass, you have to train more frequently. If you want to improve strength, you have to increase the intensity. However, your training schedule should be flexible according to your condition and recovery ability. When you are getting older (I am 40+), my recovery slower than when I was 30. I have to control my training frequency and intensity. By the way, no one can break Personal Best (PB) every week. If it happens, it is a LUCK! Compound lifts a