Ebenezer Samuel, C. Hold for 2 seconds, then lower back to the floor.
No, At your age Do Not use reps any lower than 8, you are still growing, and heavy weights will and can hinder your growth and you can get injured..
I would always choose free weight movements over machines as they allow you a more natural movement as opposed to being locked into the range of movement that the machine manufacturer thinks is "normal" for a gym goer.
I have a daily intake of 2800-3200 cal, Like everyone has said, drop the NOxplode and concentrate on your diet.
Growth and strengthening occur when when the body is resting and healing.
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