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Consequently, when you see only two exercises and three sets of each for your chest, you need to go full-tilt boogie on each of those sets of the point that doing any more would be pointless! Such high-intensity approach, in fact, makes full use of your energy and muscle potential - while also delivering an incredibly time-efficient workout.

Hitting each muscle group twice a week, meanwhile, ensures the best athletic conditioning. You'll not only get the muscle size you want but also develop durable and active muscles that will be more usable than ever. This includes training muscles that normally don't get any attention in regular weigh-lifting routines. So beyond the chest and the biceps exercises, you also have to train other areas of your body that need to be strong for you to be at your best and avoid injury.

Do you know why feeling sore after a great workout feels good? It's because you did something good for yourself that you now carry around with you. It's a reminder of a success out of which many more will spring.