For the first 3-to-5 weeks - Do this exercise twice a week (taking at least 2 days rest between workouts) and... When doing this arm & chest exercise for the first 3-to-5 weeks do 4-to-6 sets of 8-to-12 reps - (You should notice some mass gain in your pecs, triceps, shoulders, and mid-back after your 2nd-to-3rd week) and... After 3-to-5 weeks... You re going to use 80-to-95% of your 1-rep max and do 8-to-10 sets of 3 reps. Your 1-rep max is the most you can lift or do on this chest & arm exercise and when you do these high number of sets and low reps like this.... You ll really start to pack on some serious arm and chest size If you have any questions or comments -Please leave them up under the video or go to NowLoss.com to ask me a question and to also see more stuff to help you get bigger all for FREE!