by Men's Health

Rapid Gains, Slowly

Build more muscle and increase your overall strength with these four slo-mo movements.

You don't need to lift heavy weights to make your arms grow. Pause as you lift lighter weights, and you'll work just as hard. "You force your muscles to spend more time contracting, which increases muscle mass," says Martin Rooney, P.T., C.S.C.S., the author of Ultimate Warrior Workouts.

*Mouse over the image for caption.

Do This:

1          Exercise 1        5 reps
2          Exercise 2        10 reps

Rest 1 minute
3          Exercise 1        5 reps
4          Exercise 2        10 reps

Rest 1 minute
5          Exercise 3        8 reps
6          Exercise 4        6 reps

Rest 1 minute
7          Exercise 3        8 reps
8          Exercise 4        6 reps

Check out more workouts from Men's Health:

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- 14 Smart Push-Up Improvements
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- 15-Minute Lean Routine Workout
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- The Rush-Hour Workout
- Your Body is Your Barbell
- Kick Up Your Workout
- 1 Dumbbell, 650 Muscles
- Build Your Entire Body
- Muscles Built to Move
- Muscles Made Easy
- The Best New Exercises for Men
- The God of Thunder Workout
- The International House of Pushups
- The Lean Belly Workout
- Touch the Rim

More from Men's Health:

- Build a Powerful V-Shaped Back
- 14 smart pushup improvements
- 8 Weeks to Your Best Body Ever

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