DOWNWARD MOVEMENT

Allow hips and knees to slowly flex. Maintain a flat back, high elbows, with chest up and out. Keep heels on floor with knees aligned over feet. Keep flexing hips and knees until thighs are parallel to floor.

UPWARD MOVEMENT

Extend hips and knees at same rate. Maintain a flat back, high elbows, with chest up and out. Keep heels on floor with knees aligned over feet. Keep extending hips and knees to return to starting position. Repeat or finish set.

5. Introduce supersets - this involves performing two exercises for same muscle group without a rest interval. This means you have to utilize different muscle fibers which stimulate greater growth.

6. Use partial reps - at point of failure you will not be able to complete full range of movement for a given exercise. Completing a partial rep that uses only a segment of lift will still work your muscles beyond point of failure. This technique is especially useful to advanced bodybuilders as it allows them to increase intensity without adding extra routines that could cause overtraining.

7. Use isometric contractions - this involves holding weight still at point of failure to stimulate a static contraction in muscle.

8. Employ forced reps - this involves completing one or more final reps after point of failure has been reached. You will need assistance of an experienced helper to attempt this.

Once you have added these techniques to your training regimen you'll know you've done your best to maximize muscle growth.