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How many reps should I do?

How many repsThe number of repetitions you should do when you exercise with weights, is directly related to the goal you want to achieve. The one who wants clean power is going to do different number of reps from the one who pursues to increase muscle mass / force and from others who want muscular endurance .

How many reps you should do based on our goal (force - muscle mass - muscle strength)
Maximum power : not more than 6 , so we have 6-1 reps, with 2-5 minutes break ( The descend duplications increase the break, the maximum weight that we do in one repetition we rest 5 minutes).

Increase muscle mass and strength : 8-12 reps , 40-90 seconds break (ideal for bodybuilding / fitness).
Muscular endurance : 15 to 20 reps , 30 seconds break .

Do not get weights which you can handle with difficult so you will do correct the technique. Especially if our goal is to increase muscle mass, we get heavy pounds thinking they will do more volume and we lose the ball with the technique of the exercise. We are moving to a larger amount of weight only when we make 8 reps with perfect technique .

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Arnold Schwarzenegger, who won 7 times the first place in the mr olympia, gives us a nutrition he made ​​to
increase muscle mass.
Everybody heard of Arnold Schwarzenegger, he is the most famous bodybuilding name in the world. Below we will see a diet he followed to gain muscle volume and to put muscle weight. The bodybuilding diet plan you see below is from the  Arnold's book «The education of a bodybuilder».
The Arnold's nutritionist for volume, is rich in protein and has too many calories (around 5000 on the day).

Meal 1 (7:30)

3 whole eggs100-200 grams ground beef2 slices of bread with butter2 cups milk
Meal 2 (10:00)

Half a sandwich with a kind of meat.1 boiled egg1 glass of milk
Meal 3 (12:30)

1 sandwich with meat1 sandwich with cheese2 cups milkfruits

Meal 4 (15:00)

1 boiled egg3 slices of cheese2 cups milk

Meal 5 (18:00)

200-300 grams of beef (minced)1 potato in the oven with butterSalad and vegetables2 cups milk

Meal 6 (21:00)

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