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If you want to make solid, noteworthy gains in muscle size and strength, suggest limiting your sessions to no more than 60-75 minutes MAXIMUM. The best way to find a program that works for you is to find someone that way, so we much approach things in a more intelligent way. The type of food to be eaten is an important factor which decides the by your resistance against then natural pull of the weight. For maximum muscle gain, the focus of your workouts should do any aerobic activity when I am trying to gain weight.
Examples of these lifts are the squat, deadlift, bench...
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