GL We have got South Africa
GL We have got South Africa and they are probably slightly different to the other two, who play a bit more rugby. You know what is coming with South Africa. They will climb all over you, so you need to muscle up in games like that. To break down your muscles the most, you should be doing 3 4 sets of 10 12 reps of an exercise. This puts the most strain on your muscles and causes the most microscopic tears in your muscle cells. Your healthy, protein dense diet will then rebuild these cells bigger than they were before (process called hypertrophy).
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