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Some bodybuilders split along the arms. Set triceps in the final analysis of chest day, and train them after enduring a brutal 45 to 75 minute chest knocking. They will then place biceps at the conclusion of back day. After using their bands as hooks for 15 to 25 brutal sets of back exercises, they'll expect their arms to intensify the task of 9 to 15 sets of curling movements for arms. It's no wonder so many bodybuilders are overtrained!

Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). While you are hungry again, eat a tiny "regular" 40/30/30 meal (protein/carbs/fat) to completely fill muscle tissues with glycogen. After this meal, you are back to zero carbs until safeguarding workout.