See the directions above. He is the co-author of two fitness books—The Exercise Cure and Your New Prime—and is a frequent top-five finisher as an age-group triathlete and competitive obstacle-course racer. Strengthen Your Chest with Dumbbells.
This means that a person who is doing three rapid sets of 10 keeps the muscles under tension for a total of about 30 seconds (not sufficient for maximum hypertrophy), and is getting less benefit than the guy doing one set with a 311 timing (3 seconds down, 1 second rest, 1 second up, for a total of 40 seconds of muscles under tension.
I found its the best way for me to make strength gains and grow.
I benched about 150, but now im down to about 130 and moreover, using my same routines, i dont feel that intensity.
I like that split but do want to know, which day would be better for working the shoulders.
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