help building muscle
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.
hard and heavy
10 x sets
Clean & Jerk fast and effective
1. leave 90 sec rest between changes.
weight should = 12 rep max
10,8,6,4 reps circuit (press up)
2. leave 60 sec between changes
weight should = 14 rep max
bent over row
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