Extreme getting back slowly

So still the transport issue hopefully I will get the car and will be able to have a more normal day, lets see I have done a killer bicep session and My planning is coming together better each time I will upload a cool full schedule for you shortly but now let me discuss how I train for the next three months to see if I can increase my muscle size a bit

How I train for size

My first thing and everyone else’s first thing is train right. Use good range of motion no jerking or swinging, always stay controlled even if you have to take a weight decrease (And that is hard) but what I do is I warm up 15 – 20 reps {per muscle] no weight then I set myself a goal of 8 sets per body part. For my unfitness I do two muscles per session so I would do 2 exercises of 4 sets or one of 8 sets depends on one muscle. So my first counted set I do lightweight 30-40 reps (I get the pump in the muscle going good) then on my second set I do for warming and blowing the pump up even more I do slightly heavier but ranging here 12 – 15 -20 reps then I start working 80 – 90% of my 1 rep max (will discuss later) doing +/- between 6-12 reps and on my final set I push the peddle to the meddle I use 95% -100% of my 1 rep max and do 1-6 reps pushing for more than less . I concentrate on feeling the muscle all through the reps except the last one (then I have to concentrate on not killing myself of getting injured) If I do 8 reps per muscle I just increase the weight increments from sets 3-4 to make up 70%,80%, 85%,90%, 95 and 100 so it is relatively easy.

I make sure to push myself more and more every training session and I eat like a pig really two plates at two meals and then snacks and stuff in between (I can’t afford all the proteins and supplements) so I do best with what I have. loads of water and trying at least to get a decent nights sleep in no exessive alcohol or smoking.