Doing a set of a biceps move followed immediately by a triceps move — an antagonistic superset — is a great way to work both muscles more efficiently. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
View my Workout Log Follow me on Instagram , Originally Posted by Shaun You should warm up properly first then every set you do in your routine should be to failure, so that will mean you start heavy and may need to reduce the weight as you go on.
Normally 12 sets for chest, back, 9-12 for shoulders 6 for biceps, 8-9 for triceps, 6-8 for hamstrings, 6-8 for calves, 6-12 for quads.
If the diet is not good you simply wont get far.
Eating only three times per day is not enough the diet should be spread over as many meals as you can get in the day, normally 6 upwards, by splitting the diet over the day will stop the release of insulin with big meals, and the lows of blood sugars that accompany the insulin release that will cause sugars to be stored as fat.
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