In my case it was "heavy weights and lots of protein".
I wasted a year of my life doing three-reppers with maximum weight thinking that that was going to stimulate the muscle parts.
It was only until I started doing lots of reps that I started noticing huge improvements.
That's when I decided to do EXACTLY the opposite that Flex and Ironman were saying.
The high protein diet is a truism though. Unless you're a freak of nature.
