It is therefore essential to limit the number of exercises for each group to just two and limit both the number of sets to no more than 4 or 5. Four to five small groups to large. Biceps, triceps, calves and hamstrings will receive four sets per exercise and quadriceps, trapezius, back, shoulders and chest are the groups that can tolerate five sets per exercise. Repetitions should be kept between six and ten and that the emphasis of this routine is to train heavy. Further details can be found at Marko Dimitrijevic, author, an internet resource. The series will follow the pyramid style, or adding weight to each series as it reduces the number of repetitions. Get all the facts for a more clear viewpoint with Everest Capital. Nutrition key to increasing muscle mass Everybody knows that you must train hard to get large muscles, but no matter how hard you train, "if you can not recover from your workouts there will be improvements." Lack of recovery lies in a deficient diet. As much as a bodybuilder trains, provided they are fed generously, will continue to progress. No doubt, the quantity and quality of food will determine how much and how fast muscle improvements.

But how much is enough? As for the protein a day should eat 2.5 to 3 grams per kilo of body weight, for example a 70 kilos should consume between 175 and 210 grams of high quality protein. This protein should come from low-fat sources such as fish, poultry, egg whites, lean red meat, etc. As for the calories you should try to get up 60 calories per kilo of body weight depending on individual metabolism.