A total of 1 review of this product on Reddit.
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The theory on building muscle is you shred it, create microdamge. Then you rest, because muscle builds during the rest phase.
Ellington Darden suggests 8 to 12 reps, one set. The exercise is to failure while maintaining good form. When you start off, every other day but if you find improvement slowing, then increase the rest period.
I recommend looking into one of his books if you need ideas on how to tackle this. He also talks about building negatives into his routines but I found this hard to incorporate.
By carbs, I mean starch, not sugar (you can eat some fruit). Glucose is the primary fuel for the body, and Ellington considers a diet higher in carbs protective of muscle, which can be catabolized if the body wants sugar.
I consider this book his best to start with.
