FEATURE
BLAST
YOUR
BACK,
CHEST
AND
BICEPS!
HERE'S A WORKOUT
YOU'VE GOTTA TRY! ITS
EFFICACY COMES FROM
YOUR DEDICATION
TO MAKING EACH REP
COUNT. DO IT RIGHT, AND
YOU'LL REAP SERIOUS
RESULTS!
PHOTOGRAPHY BY KENDELL MACLEOD
52 MUSCLE MEMORY
| DECEMBER/JANUARY 2019
A big back, sculpted chest
and great biceps are hard
to come by. According to
IFBB Pro Adolphus Quoida,
"That's because most people
don't realize how much work
it takes or how much qual-
ity reps matter, over heavy
weights."
"To build quality muscle,
you have to do a lot of dif-
ferent exercises and a lot of
volume. If you're not walking
out of your gym completely
exhausted after a workout,
then you're not going hard
enough. I think a lot of it just
comes down to effort," says
Adolphus.
Adolphus also suggests
that to increase the size and
develop and shape your back,
chest and biceps you need
to hit everything with good
form. "You have to focus on
the contraction and the qual-
ity of the contraction, not on
the amount of weight you're
pulling."
Keep that tip in mind as
you go through this workout.
Do it right and you'll add new
growth and development like
never before.