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I've got two words for you: MUSCLE FAILURE.

How scary does that sound? Don't worry - muscle failure is actually a huge success! When you want to do some focused, pin-pointed strength training, muscle failure is the fastest way to get big results.

WHAT IS MUSCLE FAILURE?
Just like the name implies, muscle failure is what happens when your muscles give out. They can't support the exercise you're doing any more. It doesn't mean that you're tired and don't WANT to do any more - it literally means that you CAN'T do any more.

TEN LITTLE MINUTES?
I'm no mathematician, but that seems to equal 600 seconds. From repeating the exercises in those paltry 600 seconds a few times a week, you'll start achieving results that you didn't think you could - ever. Part of that time (at least 20% of it) is going to be spent stretching, too. Sounds impossibly easy, doesn't it?

HOW EASY IS IT?
It's really not easy on your body, but if you convince yourself that it's only ten minutes a day and that the results are going to start showing up pretty quickly, you'll be able to get into a healthy mindset. As long as you stick to your plan, the exercises will get easier and easier as you go - and that's how you'll know you're making some fantastic progress!

FIRST THINGS FIRST
Before you do anything, you need to make sure your muscles are warm. You can't even stretch if your muscles are cold - if you do, you're risking injury; injured muscles can't get any bigger or stronger, so start off right.

WHAT DO I DO?
Here it is - and you're going to do it all in ten minutes. First, get warm by jogging in place for a minute. Pick those knees up high! Swing your arms around after the first twenty seconds; sure, you'll look like a crazy person, but you're probably in your living room - so who cares?

Start stretching when you're done jogging in place. The area you're going to work out will need to be loosened up quite a bit, so get to it! Make sure you follow the stretching guidelines for each exercise very carefully, because you don't want to mess up your exercise before it even starts. Go through the stretching routine for a full minute - but never hold a stretch for more than 20 seconds at a time.

Pick your exercise and get started!

When you've finished, stretch again. This will help prevent a lot of pain later, but it won't eradicate it. If you're not at all sore tomorrow, you did it wrong.

CHEST AND UPPER ARMS
If you're exercising your chest muscles, stretch them out by locking your fingers behind your back and

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