^^well said.

To keep that protein usage at it's peak, it's suggested that you eat meals high in protien AFTER you work out. Your muscles become the #1 priority on the "protien request list" so it gets used to its fullest. Consuming the same amount of protien before working out results in less muscle absorbption.

oh yeah also, your muscles eract at their peak when you're using weights heavy enough to ONLY do a max of 10 to 12 reps the first set, then 8, then 6, then 4. if you can do more than 12 reps with that weight, you're not working the muscle.

word to the muscles.

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