I am 17 years old and I want to develop strenght/size for my muscles. I weight about 135. I have simple questions.
For Biceps, if I want to develop strenght. how many sets and reps and the % of my 1RM would I need to lift? And if I wanna develop big muscles?
For the bench press if I want to develop a nice chest fast how much sets and reps and % of my 1RM would I have to lift? Or is the formula the same as biceps?