However… it doesn’t mean that you get your desired figure.
More weight and more reps are not the answer. What this means is moving a weight from point A to point B is not necessarily going to equate to muscle tone and development. Creating the shape that you want requires more insight. Often a certain amount of momentum can move a weight, along using your own body weight. The trick is to focus on the muscle you are using to move that weight and squeezing it throughout the movement, holding the tension at the contraction point, and then releasing again under control.
Compound movements: big, heavy power movements like squats, deadlifts and clean and press. These sorts of big movements stimulate testosterone production due to the sheer volume of muscles involved in the movement. This helps to build stronger, harder muscles. But don’t worry women; it’s still a tiny amount of naturally produced testosterone.
Isolation movements: This allows you to focus specifically on certain muscles, groups of muscles or one area of a muscle. You can isolate an area using weights and/or body weight exercises. It’s very important to keep mixing up workout routines to ensure you hit a muscle area on its full circumference, this avoids over development and flat areas.
Negative Movements: Negative rep training focuses on the negative, or eccentric, part of an exercise. It's the phase of the move where you are lowering the weight, not pressing it. An example is the stage of a squat when you're bending your knees and coming down to the bottom of the move. This phase of the exercise should be slower and more controlled as you should being supporting and resisting the weight and not pushing it.