well, Yes. the biceps with sit-UPS, of course, do not pump, but there are numerous details that pumping one muscle in some extent increases all other muscles in the body. and the more we use a muscle, the greater the effect. squats will involve a huge number of muscles, including the large, massive muscles. so it is better to swing and the biceps, and squat. it's faster.
50 times on one foot? hardy you have a friend, che.
mаrkell
Thank you very much, of course, just like master of sport of all described. Just now I tried on one leg to poprisedat - get tired quickly, and propped up by the wall...
How to pump your chest muscle?
The breast pump twice a week, other two days are just a warm-up (light weight).
1. Bench press - 1x20, 1x10, 1x5 (with a gradual increase in weight, of course) is exercise.
2. The same bench but with heavy weight - 5x2 (since I work on strength)
3. Bench press narrow grip - 3х8 (study for internal bundles of muscles in the chest)
4. The layout of dumbbell - 2x12 (actually stretching)
This is a classic exercise that, in my opinion, should be required. You can also change the angle of the bench, wide grip, etc., but this is not so important.
Selection of weight - a thing individual, so my weight is not oriented with.
1. 20х1х20, 50х1х10, 65х1х5
2. 90Х4х2, 100х1х2
3. 65х3х8
4. 12.5х2х12
personally, I always did pushups and wide grip pull-UPS also , all this on the bar if you pull up wide grip, and swing back for another