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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
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hard and heavy
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10 x sets
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3 reps
Clean & Jerk fast and effective
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1. leave 90 sec rest between changes.
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weight should = 12 rep max
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10,8,6,4 reps circuit (press up)
Deadlift
Push press
Back squat
2. leave 60 sec between changes
weight should = 14 rep max
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bent over row
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cleans
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front squat
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lunge
