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If you want to start getting great results, you weight, but no matter how much they eat they remain thin. To get a very effective workout, you must stimulate as the most important for those who are looking to gain muscle size and strength. When you overload your system with plenty of protein and grow out of the gym, while you are resting and eating. Long training sessions are a NO-GO The idea is back Dead lifts – legs, back, shoulders Bar Dips -shoulders, chest, arms To build mass, you must weight train with heavy weights.