But if you hold a heavy weight in your hand while you pump up and down, your muscle has to work at a higher rate of intensity and that triggers new growth. That s easy to understand, right? So if you want to increase the size, strength and tone of, for example, your chest muscles you d do a high intensity chest exercise. But guess what? Nobody seems to know what exercises really deliver high intensity. Why can I say that? Because I actually measured the intensity of the ten most popular chest exercises and I know which ones really deliver. Look at this chart: This chart shows the relative intensity of the ten most common chest exercises. Every time I go in the gym I see guys doing number 2 to really blast the chest. And number 4 is probably the most recommended chest exercise of all time! What a joke! As you can see for yourself, numbers 2 4 deliver only a fraction of the intensity of the best chest exercises. So doing the others is a waste of your time and effort because they can t possibly deliver the results of the top exercises and this isn t my opinion, it s a law of physics! I also used multiple test su...