Developing speed is directly correlated with lifting speed. You seem to be lifting like a bodybuilder....is that what you want to become??? If not you'd better stop immediatly! Bodybuilder training will ruin an athlete. If your an athlete it doesn't matter how big your triceps are.....but it does matter if they're explosive, powerful, have strength endurance, etc.
Sit down and try again. Tell me what you want to do and be specific. Please don't say you want to add 20lbs of mass and become a marathon runner.
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