SQUATS and LUNGES!!!! It seems that are a lot of so called bodybuilders that spend years in the gym and getting just a little bit of muscles on their arms, abs, back, and they skip legs day! Well bad luck! Because squats are one of the most important trainning set! Because squats train all muscles from the body and increase the leves of testosterone in the body and makes you body to get trully ripped! I was gainning very hard mass, but after i started to make just squats i gainned 10 kg in 1 and a half month! The secret of squats and lunges is that increase so much the testosterone production in your body that affect all your muscles and makes them grow faster and bigger, and in 3 months you gain more muscles than others in 1 or 2 years of gym! Here is the program : 5 days a week workout and 2 rest days, Dont jump over the rest days, because at legs are very important! Squats and Lunges : both 4 sets each set with reps until you cant do any more, break for a minute then the second set, until you cant more, and again 1 minute breack and same until the 4th one! At squats put something under your heels so your heels can be more up and like that you wont gonna fall on your back and lift on your back as much wight you can, but some weights in a backpack or dumbells! |
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January 2017
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