Working out you biceps - Muscle Building Program Reviews

For the year again, then again and again it’s intoxicating, it's breathtaking. Sure, I could go racing on a normal race, but when....
This should be an axis approximately 40 cm above the floor. Grab a barbell wide grip and push as high as possible, but not to Stem Elbow. Always make a short stop pause at the beginning and end of the movement.
Curls dialing
Biceps lift this design is great for people who are struggling with weak wrists and forearms are long, because when it involves all the muscles of the forearm.  http://www.muscleseek.com/
Take dumbbells and moving both hands up gradually wriggle in the wrist.
Followed by squeezing the muscles and slow movement down to its original position
This is called suspiration of the wrist and a lot of it pioneered by Arnold. The point is who ascribe primacy. But exercise is good about it no more.
Drag curl
It is one of the ways biceps strokes, while when lifting a barbell is the movement of the elbow backwards, to allow greater feeling for biceps, when flanks.
Typically used less weight than in normal biceps strokes
 It looks a little funny and you can make a legitimate complaint, that's pretty reduces muscle movement. But as the last exercise in your workout biceps it is not a mistake. It burns like hell is.
So what? How do you Something you know, something a little farted, right? But something worth trying So to taste it

Healthy diet and muscle growth - Muscle Seek Program

Salads and sandwiches avocado adds a creamy flavor and healthy fats.
DARK MEAT CHICKEN
One serving contains only 1 gram of saturated fat in addition to those with white poultry meat, but at the same time contains more zinc and iron.
Zinc increases testosterone levels. Dark meat from the legs is the nutritional equivalent of the breast. Moreover, it is juicier and during heat treatment, so it does not dry.
And one more advantage - the dark meat pieces are definitely better for your wallet.
CHOCOLATE
Course, we do not mean the chocolate processed in the form of a muffin and sweet biscuits.
It really healthy diet or not numerous studies have clearly speaks of antioxidant quality dark chocolate.
 Cocoa, from which chocolate is produced, it is a rich source of antioxidants, which allows you to fight with a number of various diseases, among them such and heart disease.  http://www.muscleseek.com/category/plan/bench-press-guide/
Key is to get these antioxidants without unnecessary extra sugar.
You have to choose the right kind of chocolate - preferably ones with a cocoa content higher than 60%.
Suitable is the unsweetened cocoa powder, which will be especially useful in protein shakes.
Yeah, I could have a better car, better clothes, phone, but it's just stuff.

Foods that quite often valued as a healthy and beneficial - Best Muscle Building Program

So we introduced foods that are quite often valued as a healthy and beneficial.
As you can see, this may not always be so and now a few more lines to food that is in the opposite corner could say that these are foods that are perhaps unfairly labeled as bad. 
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Assess for yourself.
COCONUT OIL  truth is that this tropical oil contains saturated fat (about 12 grams per tablespoon), but most of them are in the form of laurel acid - a triglyceride of a medium chain (MCT).
Because of this unique structure with MCT degrades in the form of energy and is thus easily stored as fat reserves.
Thanks studies showed that the difference between when administering 4-5 tablespoons of MCT oil or olive oil daily for more than four months
For persons who received MCT oil has improved breaking down fat reserves than in the group with olive oil.
Coconut oil is stable at high temperatures, so it can be used for frying chicken, fish or beef for the treatment.
AVOCADOS
No other fruit does not much fat
But there is a beneficial fat  most of the fat contained in avocado is composed of monounsaturated form, i.e. in the form of fat, which is desirable in a healthy diet.
Avocados also contain fiber (about 13 grams in a medium sized pieces), vitamin C, folic acid , potassium, vitamin K - also strengthens bones, vitamin E - a powerful antioxidant that reduces oxidative stress and muscle damage in response to strength training.

Healthy foods for bodybuilders - Muscle Building Program For womens

Low fat COOKIES idea that if we remove all the fat from cookies that you can enjoy them to your heart's content, is somewhat misleading Irony may be that although the U.S. population is eating more low-fat crackers, is becoming more obese.

How is it possible?

In one study it was found that people consume nearly 30% more sweets and chocolates, if these products to indicate that they are "low fat." http://www.muscleseek.com/
People have a tendency; when they see the writing on the label that it is a low fat food or food is low in fat, underestimate the calorie content of the food.

They feel that they can enjoy without fear and to taste.

And what about the fact that some "low fat products" such as peanut butter, light dressings contain the same dose of calories as their fattier counterparts

What is it?

Instead of fat are in fact in these foods contain sugars that affect the taste of the final product. Moreover, these products are often depleted of healthy fats - beneficial unsaturated fats.

S products such as biscuits, cakes, ice cream, etc., indicated by the label "low fat", you should be treated the same as with the classic version.

Actually, maybe you are better off nibble on a classic product and give it less. , after all - cake and ice cream should be in your diet as well not exist. And if you once in a while something like treating yourself, so feel free to reach for the classic version. This is also the reason that certain types of fat contained in food help induce satiety, so that in the dream (I hope) of such foods less than This was the case very similar to "light" version full of unwanted carbohydrates.

The importance of carbohydrates in bodybuilding - Muscle Building Program Reviews

If you pour about a cup full of such mixtures, so be aware of the intolerable dose of simple carbohydrates and unwanted fat. Risk is the amount of sodium that may occur in these mixtures.
Much healthier position and saturation preferred option is classic oatmeal (but not instant, but ready for you from classic oatmeal).
There can be flavored with fresh fruit or add some protein powder and crushed nuts.
BANANA
Bananas are among the cheaper kinds of fruit, you can add to protein shakes, which give a delicious taste or even puree with cream cheese. Bananas can also provide nutrients, antioxidants and fiber.
Whether you're watching carbohydrates and trying to take shape, it will be better if the time you give up eating bananas. Bananas are one of the fruits that stand higher in carbohydrates.
One medium banana contains about 27 grams carbohydrates, 14 grams of which consists of simple sugars.
Additionally, bananas are also relatively high glycolic index and are therefore more suited to the volume menu. Though contain some antioxidants and other fruits they can offer more.
Best time for eating bananas to make use of carbohydrates is the time after the workout, when the body's nutrients are missing and need to replenish energy reserves. http://www.muscleseek.com/huge-benefits-deadlifting/ Except this time, concentrate more on low-carbohydrates fruits with higher content of nutrients (such as kiwi, strawberries, blueberries, oranges, grapefruits or even raspberries - a cup of raspberries will give you twice the fiber and at the same time less 12 grams of carbohydrates than bananas) Moreover berries full important antioxidants.

What food do you need for muscle growth - Muscle Building Program Review

Though our bodies are therefore beneficial, a problem arises when consume them in canned form. , the adjustment does contain quite a lot of sodium. http://www.muscleseek.com/
 A diet with a high proportion of sodium can have on your body adverse impact.

Moreover, some of the materials used in the manufacture of cans in which these canned foods contain potentially hazardous chemicals biphenyl A (BPA).

According to a study from 2010, it was found that adults who had high urine concentrations of this substance are more prone to heart disease and diabetes.

To get your sodium intake under control and avoid the risks associated with BPA, use better classical lentils and beans. red lentils do not even have a pre-soak, the preparation is simple and fast.

And if we talk on financial page, so you certainly classic bean come cheaper than the canned versions. As for the taste - you will definitely be better prepared dish than something spilled from cans.

What could be wrong with a delicious mixture of nuts, dried fruit, whole grain flakes?

On these ingredients really nothing at first glance problem comes when you buy a mixture that is enriched by the honey, sugar, etc. I dried fruits contain high sugar and no need for him still further add simple carbohydrates.

 The result is a cereal mixture charged simple sugars, if the roasted nuts moreover superfluous fat.  Some manufacturers even operating with relatively small portions (1/4 or 1/3 cup), which indicates the calorific value so as to create the impression that it a tolerable calorie food. It is clear that this amount you

A diet for bodybuilders - Muscle Building Program

A good choice is to purchase a juicer and prepare your own drinks.
SALAD RESTAURANT do not dispute that it is better to have a salad at a restaurant than indulge in high-calorie food.  http://www.muscleseek.com/
Vegetables do contain vitamins and other beneficial substances. So we do well to give up fries and salad you choose.
It is therefore nothing easier than to slip to the point that in fact there is no better option than in a restaurant such vegetable salad order. Unfortunately, the word “salad "can hide a number of undesirable components.
They can be fried croutons, fatty dressings and cheese, bacon and other processed meats, fried meat, roasted and salted nuts or some other fried delicacies.
All this will increase the caloric value of lettuce, but also a dose of sodium of fats.
Choose carefully indeed searching those types of salads that contain fat dressings, cheese, fried delicacies, etc.
A healthy salad should consist of different kinds of fresh vegetables - tomatoes, peppers, spinach, carrots, etc.
They contain fiber and necessary antioxidants should not be missing or proteins, but try to choose appropriate resources.
Canned beans and lentils
Due to the content of protein, vitamins, fiber and antioxidants are essentially ideal food. 
Dietary fiber not only has an impact on good digestion, fullness, but also positively affects the amount of fat reserves.

Bodybuilding requires concentration - Latest Muscle Seek Program Reviews

Bodybuilding requires concentration
Recently, as the holidays doing nothing, I got three such attractive incentives.
 The first was a dispute about whether to put money on the I Phone, or bodybuilding, being together it was a problem, others asking me by surprise colleague from the gym who wanted to be cruel power, but small and sinewy muscles. 
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A third question was strictly local character, and why it is in the area of 130 thousands Liberec-Jawbone not a single athlete at the age of 25-30 years
Which would fully replace a competitive generation now almost 40-tníků the names of local patriots type
 Martin Robert Sad, as a bit of modesty and me
I do not know, I could not any of that answer, but with all the suggestions I am quite puzzled over the following days. And I think that behind this lack of concentration.
The man is a hunter since time immemorial. It is genetically destined to choose a victim centered on her and went after her. Looking back to the left, to the right, it does not start from his eyes, hearing and sense of smell Hunted
Concentrate
 A mammoth either won or had a hunter and his village to eat.  Indeed, even today love to use your the targeting of prey to hunt. Tell about this but an ancient instinct of your wives and girlfriends
It, therefore, is that if early man was not focused and concentrated if it has not given himself the best and got distracted by a flight not the result.

Bored with the stereotypical workout - Muscle Seek Program

Back in time are you bored with stereotypical workout? Or do you belong to that sort mill boys, what must try every sort of exercise and technique that hits somewhere.
 So I got a treat for you. Put us out of (gym in LBC) somewhere in prehistory pulled a set of exercises that originated from idea I've never heard of it, but it does not change the fact that the founder of one of the many German second practice, and author of "30 Secrets for greater arm" or "101 fitness myths."
 So if you want to give your training a touch dusty patina, build muscle, try these ten forgotten, but I recognize that very interesting and important exercises. http://www.muscleseek.com/ The time when the world was surrounded by mobile phones, televisions, and especially the Internet, where nowadays you can learn advice about exercise
Until mattered experiments, mistakes and getting to know your own body the time when everyone was eating oodles of quality protein and training lasted five hours.
It was a time when you could observe interesting and unique exercises. Unfortunately, many of them are already forgotten.
So take a considerable reserve our illustrative photos. But either with photos or without, unlike the "effort" of some practitioners nowadays, these exercises really build muscle mass. I am convinced. And this is also why it is again pull out the light of God.
In order recovery of forgotten these sessions was compiled this list below 9 exercises, which you need to hear, but it definitely could you try.

How to work a specific muscle - Best Muscle Building Program

Besides these properties, leading to increased nutrient uptake, muscle hypertrophy, but also the collection of body fat, insulin has other less well-known properties
Stretches vessels in muscles, thereby muscle gets more blood glucose and amino acids more easily enter into the muscles. This is one reason why the day of competition bodybuilders eats a lot of simple carbohydrates.
 Increase insulin levels thus have the effect not only pressurize the sugar into the muscles, but also increase additionally insulin may play a role in aging.  http://www.muscleseek.com/
The researchers found that animals that have permanently reduced insulin levels, extending the age up to 50%.
Though the exact mechanism of this effect has not yet been determined, it is considered that long-term insulin broadcast signals into cells reduces their lifespan.
Lower concentrations of insulin therefore have resulted in the reduced signaling function, which allows cells to survive longer.
How to deal with insulin - how to use it?
As we wrote at the beginning of the article, so insulin has both positive and negative aspects.
Surely you do not want to you had a negative impact, so it is important to know these six rules, you can benefit from its positive effect on muscle growth.
  1st It is necessary to know the glycolic index of  various kinds of carbohydrates you take in, variously affect the management of your body with insulin.

Information about muscle growth - Muscle Building Program For womens

Muscle cells and fibers contain insulin receptors - sensors to insulin, which resemble a kind of ports.
Once insulin binds to the receptor, it sends a signal to the muscle to open the way for entry of glucose, amino acids and creative.
 The signal also initiates the biochemical reactions in the muscle, leading to the formation of muscle protein from amino acids, which entered the cells.
But that's not all - insulin also reduces metabolic muscle breakdown, thereby further stimulating its growth.
Now, you might say that if insulin is important for muscle growth, so how can i also have negative qualities?
Unfortunately, it is that it also fulfills fat cells.  http://www.muscleseek.com/
Detached when the insulin from the pancreas, sent a signal to the body that takes time "feeding"
Because the body is still trying to deal with energy economically and save it blocks the burning of stored fat in favor of the nutrients that food just entering the body.
And when insulin receptors closer to the fat cells will start entry of glucose and fat from the diet, which actually means that the fat is stored in the inventory
High levels of insulin, but can be detrimental in other ways.
When the amount of insulin in the blood reaches a maximum, glucose begins immediately massively pumped from the blood into muscle and fat cells. Her blood level is therefore sharply reduced, which is called hypoglycemia. Organism feels He is energy and so feel a hunger that can lead to overeating, especially carbohydrates.

INSULIN AND BUILDING MUSCLE - Muscle Building Program Reviews

INSULIN AND BUILDING MUSCLE
Surely you know that insulin is one of the hormones.
Might even say that this very important hormone can be your best friend or worst nightmare also In the event that you follow these six rules and insulin will work in your favor
The insulin is that nowadays writes a lot. http://www.muscleseek.com/
Hormone that "ice" glucose into cells (including muscle) is mentioned mainly in relation to diabetes. Insulin but it is only part of the control mechanism of glucose.
Due to its anabolic effects are of particular importance in bodybuilding, but also in other sports.
Unfortunately, also has its downside - increased storage of body fat. On the one hand it is desirable elevated levels to grow after the muscle, on the other hand is needed to keep its level controlled to not hoard fat.
How does all that but you have to confess?
With the information that we bring you today's article, you will be able to avoid the negative effects of insulin and build a muscular physique thanks to him without fat.
Familiarization with insulin
Insulin is the functional protein, similar to growth hormone and such other protein consists of amino acid chains. Recurrence of amino acid chains in the molecule gives special signal function.
So how does it work? when you consume sugars, or proteins, insulin created in the pancreas and it also released. Furthermore, enters the bloodstream and travels to various tissues, including muscle.

Protein filled cocktail recipes - Muscle Building Program

Therefore definitely worth it to shake included the following in his "cocktail" Plan. 1 serving contains about 467 calories, 2 g protein, 73 g carbohydrates, 10 g fat and 20 g of fiber. Ingredients: ¼ cup vanilla (preferably hemp) protein powder 2 tablespoons of crushed flaxseed Spoon unsweetened cocoa powder ½ cup chopped dried dates 1 cup skim milk blend all ingredients in a blender. And what raw materials used bring positive? Vanilla Hemp Protein Powder is greenish and contains up to 11 grams of fiber in ¼ cup and also 10 grams of protein, which serve as food for your muscles.http://www.muscleseek.com/

 Crushed Linen seed recommended for its nutritional value. It is important to pulverize the seeds; the whole would pass completely through the digestive tract unchanged. 2 tablespoons of the seeds contain 4 grams of fiber and also healthy dose of omega-3 fatty acids that help fight fat. Unsweetened cocoa powder containing 2 grams of fiber in one tablespoon plus a considerable amount of antioxidants that help promote muscle recovery and growth Dried Dates are also suitable provider of fiber plus your drinks give a sweet taste.

 skim milk is not only a source of fiber, but also a perfect fluid, which gives the cocktail a mild flavor and great links all the other ingredients and because milk will also enhance the protein content. RYCHLOSN building MUSCLES also belong to the group of people that does not manage in the morning and was glad to "dig" out of bed.

A perfect muscle building diet - Bodybuilding Program

Malta dextrin consists of long sugar molecules that break down slowly and are for us a source of stable energy needed for training.

Perfectly suited to the diet of those who want to gather mass Mix a small amount of water (0.8 - 1 dl) and then add it to the cocktail. http://www.muscleseek.com/

Spread the pumpkin seeds are among the kinds of natural butters. All these species contain valuable nutrients and healthy fats, but at the same time you do not have to worry about excess sugars and other additives that are commonly present in commercial products.

Butter Pumpkin seeds contain monounsaturated fats, which are important for building muscle, are also a source of vitamins, zinc, iron and potassium, for example.

Whole milk is the hard gainer better than low-fat milk, which selects the most people.

Hard gainer but have a problem with shirring matter, therefore, for them to lean back so many options fit.

Fats contained in whole milk can help you improve daily calorie intake.

Whey protein powder is a classic of building muscle, so even in this drink cannot be missed.

Given that it is rapidly digested proteins that get into the bloodstream faster than other proteins, you muscles in time to supply nutrients and create them quality environment for regeneration and growth.

 Protein-shake DO NOT FORGET TO PULP

Many bodybuilders overlook the importance of fiber intake.

Yet it is this component can help out others in drawing muscles, as it allows to effectively break down fat and suppresses appetite.

Maximizing hormones for maximum growth - Muscle Building Program

Maximizing hormones for maximum growth
The human body contains numerous amounts of hormones that allow intricate our muscles to grow, or do the opposite.
 Maximizing hormones like testosterone, IGF-1, insulin, HGH and can result in a substantial increase in strength and muscle growth as well as a decrease in adipose tissue.  http://www.muscleseek.com/
Testosterone is the king of hormones in the world of natural bodybuilding as it interacts directly with the skeletal muscle.
When tapped, can greatly increase testosterone incur familiar your strength and muscle development
 It increases nitrogen retention in cells, resulting in an increase in the uptake of amino acids and a highly anabolic environment.
There are a number of different methods that can increase your body's natural testosterone levels as incorporating compound exercises like squats, dead lifts , bench presses and pull-ups, high intensity and high strength.!
Nutrition also plays a role in natural testosterone levels.
HGH (human growth hormone) and IGF-1 (insulin-like growth factor) are powerful hormones that can help muscle growth and breakdown of fat for energy.
HGH decreases the use of glucose for energy breaking down fats, increases protein synthesis and improves the immune system.
 IGF-1 directly increases protein synthesis, triggering satellite cells to create new muscle tissue and induce muscle hyperplane (division of muscle cells). IGF-1 is by the liver as a result of HGH in the bloodstream, thus HGH and IGF-1 go hand in hand.

Simple Steps to Getting Lean Body Mass Faster - Muscle Seek Program

5 Simple Steps to Getting Lean Body Mass Faster
The truth is that getting high quality and weight means adding lean muscle tissue with little fat in larger quantity as possible, a feat that is often easier said than done.
Many assume that in order to add pounds of muscle you have to add pounds of fat, but with attention to your diet and exercises designed to add muscle, can be realized. http://www.muscleseek.com/ Gaining weight comes down to a simple principle: Calories that come to be greater than calories out.   
This takes into account everything you ate during the day and every ounce of energy you spend, including your workouts. If you have an excess of calories on a consistent basis, you will gain weight.
The trick to gain muscle without fat is to keep the caloric surplus to no more than 5 to 100 calories per day, which will give you the energy needed to build muscle without excess calories are stored as fat. 
 Let’s take a look at five easy steps you can take to maximize muscle growth while limiting the accumulation of excess body fat Gaining weight
Step - Keep workouts short and intense those extra calories need to be used somewhere or they will simply go to their belly.
The lean muscle tissue can only be built if adequate stimulation within the academy.
 That means following a regimen of tree immanent am gavel that will help you grow. My instinct is to do the maximum amount of work in the shortest space of time. This generates muscle mass, preventing the deterioration of the immune system and potential muscle loss due to hormonal factors that brings long workout for the body.   

More Elements for Anabolic Muscle Building - Best Muscle Building Program

Range is the food or More Element for Anabolic Muscle Building
What is the most anabolic muscle building product? Steroids, no way, they need nutrients to function. Supplements? . Few, but still cannot match
The answer is: the food.
This is the best product you can consume to build and protect your muscles and you must take in sufficient quantity to achieve their dreams in bodybuilding.  http://www.muscleseek.com/
Given this choice will follow a first class without adding chemical because the chemical is useless with a mediocre diet.   
The difference between a champion and you is how much you eat and what you eat. Most gym rats train hard, follow good nutrition and eat enough.
You must eat, eat and eat some more than enough if you want to grow and reach their full potential.   
A friend of mine who wants to get bigger eating a couple of cans of tuna with a packet of pasta microwave and a protein shake per day
 Of course he still associates creative supplements and others Results? Thus any results. It is just enough to maintain their daily biological functions, much less to build and maintain muscles.   
This is one of the biggest reasons why people do not grow. They do not eat enough. And trust me enough is nothing like what you imagine it to be.    Some people will spend a small fortune on supplements and steroids and feed your body crap. They do not want to "lose" or spend your money on food, but without food you can not grow or maintain any muscle with steroids or no steroids, period.

Core and Abdominal exercises - Muscle Building Program For womens

As you begin work on your core, while the exercises in the circuit, you will notice a huge difference in how you feel during static exercise first and last. You can use this comparison as a way to evaluate where you are with your strength and endurance. ! Dynamic Core Function Dynamic core functionality is the ability to use the core as a stabilizer, but also deal with the strength of the external resistance and incorporate a very different muscles and joints versus static set position. For example, if you get into position to do a push-up, the core must keep it stabilized and aligned in that position.  http://www.muscleseek.com/

 His chest, shoulders and triceps are sharing the load as you lower down to the ground and again as you return to starting position, all at its core continues to work keeping your back straight and hips dropped. Running challenging dynamic core exercises, Abdominal exercises and movements deplete your energy stores very quickly, causing your body to rate dip into your fat reserves to help complete your exercise. That is why it is important to maintain high reps with mechanical clean for years as the core, movements, or abdominal workouts you choose.
 ! A circuit of Core and Abdominal exercises! Start with three years in the dynamic core and two static core exercises. Remember to complete one set of each exercise equals one round. 1. Start with a static core function - seconds/12 30 - 15 reps!! 2. Dynamic essential function - seconds/12 45 - 15 reps 3. Dynamic essential function - seconds/12 45 - 15 reps

Abdominal Workouts and Core Exercises - Best Muscle Building Program

Abdominal Workouts and Core Exercises a circuit for Fat Loss and Strength There are many myths in the fitness industry abdominal workouts that will not cause fat loss. If you are just training with hundreds of abdominal crunches and other core exercises, chances are you will not generate any significant loss of fat during the workout AB. If done correctly, however, the formation of the entire core with targeted exercises AB will maximize your ability to burn fat. This can be done by taking the basic principles of cardiovascular and circuit training and combinando1br What is the Core?
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 Br The major muscles of the core reside in the belly area, the middle back, lower back and hip flexors. Most movements originating with the core, so a strong core is important to prevent and eliminate lower back problems Static Core Function! Main feature is the capacity of a static core to align the skeleton to withstand a force that does not change.
The bridge exercise is a central exampled a static function that uses your whole core to keep it stabilized in position. Your weight will rest in his arms and fingers, but without getting your core tight, your butt will shoot into the air to get your calves involved to keep it in position, or your hip will fall to the ground. Start and end of each round, with static core exercises will target and improve the strength and endurance of your core.

Stimulate maximum muscle growth - Best Muscle Building Program

First, make sure you are focusing on increasing the amount of resistance you are using on all your exercises. By adding weight to the bar every week, you will literally force the muscle to react and grow. Secondly, perform each repetition embay way, and with a minimum of movement. Do not heave or throw the weight. Raise and lower the weight in a controlled manner ensures that stimulate maximum muscle growth. Finally, look for ways to keep their intense but brief workouts. Strive to work hard when you're at the gym, but keep the number of exercises you perform to a minimum. You'll quickly find that you can either hard or long workout, but you cannot do both at same time.  http://www.muscleseek.com/

Not only does the use of soy oil, palm oil or as some do, because this will give only very few fatty acids sources! Foods with lots of fiber, vitamins, minerals and anti-oxidants that help your body to get rid of excess fat, helps build muscles and help against his bulging stomach due to digestive problems. Full corn bread or cereals, vegetables and fruits contain good amounts of these substances necessary.
! Exercises! Another necessary to get a nice stomach muscle exercises are the means. You can find many good stomach exercises from a book of detailed instructions, but here are three simpler. Make at least 4 series with at least eight repetitions of the exercises at least every second day. !