Training for the major muscles group such as legs,backs and chest my suggestion is to increase your training poundages for better results.the from a stronger muscle you got a bigger muscles.Always remeber there is a big difference in adding 5 lbs. to a 400 lbs and adding 5 lbs. to a 30 lbs. dumbbell curl.
For building the muscles the most effective technique is Positions of Flexion which means training each muscles
Learn to get bigger arm muscles With Hand Weights
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