Need help building muscle, here is a quick routine to follow in the gym,

when you want to build muscle you need to increase your fast twitch muscle fibres.

You can do this by lifting 1 Rep Max – the heaviest weights you can lift in one rep,

Every exercise you need a spotter- someone to help you lift the weight

Don’t lift on your own as you risk putting yourself and others in danger.

This is a different routine for testosterone increase, One hard and heavy followed by two fast and effective.

Testosterone builder

• hard and heavy

• 10 x sets

• 3 reps

Clean & Jerk fast and effective

1. 1. leave 90 sec rest between changes.

2. weight should = 12 rep max

3. 10,8,6,4 reps circuit (press up)

Deadlift

Push press

Back squat

2. leave 60 sec between changes

weight should = 14 rep max

• bent over row

• cleans

• front squat

• lunge