This week's exercise tips actually lead into one another. If you perform the "do" to the maximum, then you'll ironically enough beg for the "don't". Pushing yourself to the limit, in an intelligent way—a way that your body is ready for, gives your muscles the best chance to build at an impressive rate. Subsequently, once you have beaten your body up, you will need to invest in the downtime required for the muscles to regenerate. So, check out the advice below to make your workouts more effective and your body that much more powerful.
Perform drop sets to completely burn the muscles. Going to failure and then dropping the weight and performing the same movements will break down the muscle entirely. As a result, although the drop sets will seriously fatigue you and decrease your ability to put up considerable weight each set, they will give you the depth of burn you need to truly work out the entire muscle and not just a smaller portion of it. Despite its effectiveness, electing to do this type of workout each time you exercise a specific muscle is a mistake; instead, use it periodically—once every two weeks or so—to give your training variety and the boost it needs to stay fresh and progressive. Sample drop set: Chest press beginning with 50 pound dumbbells to failure. Then pick up 35 pound dumbbells and go to exhaustion. Then do a final set with 20 pounds. Make sure you have a spotter, or perform these on machines.
Do not, under any circumstances, avoid rest. Too many people, especially those looking to get in shape quickly or train for something coming soon, overlook the importance of rest days. Adequate rest is not just the normally recommended 72 hours between working out each muscle, but it also, and more critically, entails taking one entire rest day, one with little to no designed training whatsoever. General rule is to have one day off per week. Resist the urge to just do abdominals or light cardio. Take the day off, eat healthy, and plan your next six days of workouts. Your body will make gains and pay you back tenfold. Best of luck.