i need help

S

someguy

0
hey everyone im new here and i need some help. ok heres the prob. ive been working out for awhile now and i dont know how much weight i should be using how many reps or set i should do and i need a good routine.
i weight 150 pouns and im 5' 9" my arm is 12" and my chest is close to 38 "
could some one please give me a routine that will get me bigger and stronger. thanks!
 
Eat often and lots to put on weight...eat lots of protein to gain muscle mass....lift heavy weights low reps to build muscle. You can do different excersies to increase power too...do lots of squats as well, I use the 3-2-1 method for my excersies...3 count coming down 2 holding, and 1 to return to start...this will help you get stronger by "exploding" with your muscles coming up...

hope that makes sense
 
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