Sets 4 Reps each side Tempo Rest 45sec. Many beginners fall into that trap and create terrible imbalances in their arms. Keeping your chest up and core braced, squat down until your thighs are at least parallel to the floor.
It kind of annoys me standing around waiting between sets.
After 10 weeks and all three groups showed increases in size and strenght as well as hormonal balance.
I have recently strapped on a training monitor and did a dunk test and found that my daily intake should be at least 1800 calories and sadly I was sticking with 1600.
Think in terms of 18 months instead of 12 weeks.
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