Repetitions refer to one complete movement, sets are total repetitions before rest. Repetition maximum (1RM) is your personal best lift. Rest intervals range from 30 seconds to 2 minutes between sets
Muscle growth (hypertrophy) occurs microscopic during strength training. Muscle building takes weeks to months to produce noticeable results. Men build muscle faster than women due to testosterone levels
Skinnier wrists help emphasize forearm muscles, making them appear bigger. Stretch wrists before and after exercises. Warm up with unweighted wrist movements before training. Be patient and consistent in training routine
Do 2 trap sessions per week for 20-30 minutes each. Rest 3 days between trap workouts. Include 8 specific trap exercises per session. Start with 4-5 exercises per session, gradually increase
Running, biking, swimming and sports naturally build muscles. Cross-training with different activities helps build muscle secretly. Warm-up for 5-10 minutes before exercise is essential
Bicep size is determined by measuring mid-upper arm circumference. Measurements should be taken with biceps flexed. Average bicep size for men is 14.6 inches, for women 13.4 inches