Keep it simple

There's allot of people spending too much time stuffing around with the little details. "You must do 6-8 reps or you wont get bigger" or "you cant have milk in your coffee" or "you must take protein within 24.76 minutes of your last rep".....


Take a step back and look at the big picture, as long as your putting in maximum effort in the gym the rest is trivial! (granted your diet is in order). Sure different reps work muscles differently, but don't over think anything, it's more about applied effort.

Cover all your basses by throwing in different rep ranges every now and again. If you throw in some high rep stuff every now and again you wont be missing out on those slow twitch muscle fibres. don't just go through the paces, Push yourself past your physical limitations.

As for nutrition, as long as your eating enough healthy foods that are high in protein your body composition will get better. SIMPLE. Weather you get bigger or smaller depends on how much fuel (carbs/fat) you consume.

Keep it simple.