Exercise 9 of Make sure you can contract the abs to keep your back from arching. Regarding sets and reps, it all depends on your goals.
Building muscle is about overloading the muscle and getting enough food for recovery and resting...
As a pound of muscle needs around 600 calories to build it and you are aiming to build a lean 1-2 lbs each week then you only need 6-1200 extra calories each week on top of your maintainance amount , thats not a lot extra, only 85- 171 extra calories each day above maintainance, The truth is most of us are inpatient (no pun if you work in a hospital!
All those muscles going off in just a short amount of time,the vital growth hormones produced!
Whether that means that your weight increases, decreases, or stays the same depends on how your body handles an exercise and a given rest time.
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