The beauty of imperfection - Imperfection training in an imperfect world
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“Making muscles pop” is answered succinctly with managing tension, peak contraction and concern for tempo.
RED2 , as part of a full program to accelerate muscular recovery http://usplabsdirect.com/blog/modern-monday-managing-recovery-and-regeneration-for-athletes.html
No exercise plan can overcome a poor diet and meals must be based upon wholesome food choices. The adage of “eating big to get big” is true but it needs to be said that diets need to be compromised of wholesome ingredients.