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Knowing this, one can understand why twisting, which is an isolated exercise, does not produce the desired effect.
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The most common approach is the principle of TLS: T – hard days. High-intensity training; Your task is to work to the limit, using mainly squats, bench presses and traction. L – easy days.
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Hubal MJ, Gordish-Dressman H, Thompson PD, Price TB, Hoffman EP, Angelopoulos TJ, Gordon PM, Moyna NM, Pescatello LS, Visich PS, Zoeller RF, Seip RL, Clarkson PM. Variability in Androgel size and strength gain after unilateral resistance training. Med Sci Sports Exerc 37: 964972, 2005.
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