Stand tall with feet just wider than shoulder-width apart, holding a bar across the back of your shoulders. For the first three workouts the sets, reps and rest periods are the same, but in the final session of each week the biceps and triceps session the sets and reps are changed to place as much tension as possible on these muscles and elicit the desired growth response. You'll hit the chest, back, shoulders and arms with classic moves you'll easily recognize.
You enjoy blacking out as runners tell you about how great their endorphin high was.
Just because you work out hard does not give you the license to go eat whatever you want.
Strength losses tend to occur after more than a 2 week lay off.
But if you pay attention to your PCF ratios, eat more frequently, you can gain muscle without gaining a whole lot of body fat.
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