>>513463418
be sure to eat carbs with your protein.
supplement with a heaping tablespoon spoon of creatine a day as well.
The man in the pic is Mike Mentzer.
On TV/documentaries, he and Schwarzenegger were rivals.
Mentzer was a mentor of the creator of the Nautilus machines. Smith machines.
Mentzer emphasizes the NEGATIVE rep
Maintain form, and lower your weight as smoothly and slowly as possible to stimulate intensity.
once I can't lift a set anymore, i.e barbell curl, I do a little thrust to get the barbell up, and then lower it as slow as I can a few extra reps.
Then I widen or narrow my grip as well, try to target other portions of the bicep
But yeah, once you can't do a slow negative, your muscles are sufficiently cooked, your set is done.
Rest
Eat
Focus on a different muscle group next time.