Training your upper body twice a week is a sure-fire way to build size and strength. But you don’t want to lift as heavy as your first day. At least one day each week, I think it’s necessary to train with gut-busting, balls-to-the-wall intensity.
However, even if you train yourself to absolute fatigue on your primary upper-body days, you can still complete a huge amount of additional work in a pain-free manner during the week with trisets and giant sets. You’ll have your heart rate maxed out and you’ll be sweating bullets. And you’ll do it while pushing decent weight and strategically crushing yourself in a controlled manner.
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The New Way To Train Upper Body Twice A Week