there are many ways to shock your muscles into growth, and different things work for different people. if that works, great. remember to keep you diet in check.
GI rates how fast carbs break down glucose and increase blood sugar levels. a higher GI means faster processing. higher GI carbs throughout the day create those peaks and valleys you want to avoid. also, different foods have different GI's.
i do my warm-up set with my feet on the bench; helps me concentrate on form, but that is it. after that i keep my feet on the ground for balance and stability. not sure about flexibility, but plyometrics might be good for the speed you're looking for.
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