So as an example last week when we exercised biceps we made it possible to pick up 20 kg for 5 reps and a sets. But in order to advance and build muscle we've got to pick up either a heavier weight or two more reps. Since ideally the number of repetitions should remain lower this case we would plan to receive the 20kg for 7 reps and 2 sets.















Make positive your diet has enough protein an indi