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how fast does muscle grow

Hey, I was just wondering if you could explain Strength versus Muscle. Meaning, if you ever come across someone who claims to have consistently gained more muscle faster than I’ve explained is realistically possible, or a product that claims it will allow you to do the same, ignore it. Here’s another one that shouldn’t really shock you. I sometimes get bombarded with emails/comments and fall behind. Both of my parents were athletes and are quite well built. Steroids vs Natural: The Muscle Building Effects Of Steroid Use, How To Build Muscle Fast: The 15 Step Guide, The Ultimate Weight Training Workout Routine, How To Create A Weight Training Workout Routine. and you’re now 50 or 60 and looking to reach that same potential for growth… that’s unfortunately not going to happen anymore. The more muscle mass you have, the stronger you’ll usually be. Thanks a lot! Nope. Besides actual muscle, weight gained throughout the week could be (and often is) fat, water or glycogen. You could obviously gain a whole lot more weight than muscle in your life time. Now if you’re supposed to be eating 2500 calories per day and you eat 3000-4000, then yes, you should try to balance it out if you can so that the total surplus at the end of the week is what it should be. I have brought reps down to 5/6 working as maximally as possible without poor form creeping in and I complete 4 sets using antagonistic exercises, eg bench press then reverse flyes. Undulating periodization has been shown to increase strength a bit more than linear, and by undulating i mean rep and set ranges can change each workout. I guess its still better to know the truth. It is completely designed to produce the best muscle building results your body is realistically capable of getting. The more advanced you are and the closer you get to your natural genetic potential, the less of a surplus you need. But I’ve always been stronger than most people a lot bigger than me, even when they had a lot more muscle mass that I did. You’ve probably figured it out by now, but gaining muscle takes A LOT of patience and determination. And with supplements like creatine and sometimes whey protein. I sould be able to hit 80 kg with bf of 12% in like 10 month’s. In terms of your concern for getting too big, you can establish an LBM goal, or my favorite, establish measurement goals. Was that the year I had the greatest potential and fluffed it up? Canadian Cove spaces their mussel lines out further than usual so that the mussels grow quickly and uniformly. So when they aren’t building 12 pounds of muscle per week like they thought they would, they blame their diet or their workout and change something that probably didn’t need to be changed (usually in a way that makes it 100 times worse… “My arms aren’t growing fast enough, I must need more biceps exercises!!!!”). After getting married I became quite sedentary. What if I’m a female, 25 years old, 5’7 and weigh 128 lbs. Thanks again. Person 2 – has put on less fat than 1 and more muscle and therefore has a higher metabolic rate due to his genetics affecting his muscle growth. And quality > quantity. Or would you be looking at quicker gains closer to 1-2 pounds a month? You have somehow taken the complete opposite of what I said from what I actually said. Actually your creative writing abilities has encouraged me to get my own blog now. No graphs or charts straight to the point! The result: Your muscles won’t be fed the nutrients they need to grow. Your write up is a good example of it. Or do people with natural mass have kind of a kick-start advantage over skinny ones? I am about 5’8 and weigh a 120 pounds so I basically fit the bill for an ectomorph. I’m age 59; I’ve been drug-free bodybuilding since age 16 in 1972; I’m not even merely average-gened for muscle-building (all average-gened guys are actually “hardgainers”, by the way), but I’m significantly below-average-gened (I have what is statistically extremely-tiny bone thickness in my legs and small bone thickness in my arms relative to my height, plus extremely short muscles bellies everywhere except my lats, which are just shy of average-length); meaning, that, even after a full decade of lifestyle bodybuilding, I was genetically unable to add even the average of 40-50 lbs of lean mass which an average-gened man can. Like if you failed to reach your full muscle building potential during the previous year? I am a normal fit healthy woman, no drugs, only recently started to do weight excecises at the end of last year. the first time I did a squat it was with 95lbs on the bar and I could do 12 reps. Is this above average? That is why each species has a “built in limit”. That’s probably exactly how lots of people reach that conclusion. When I started I weighed about 125lbs then up to now 150 lbs. If you’re interested in learning more about (and actually calculating) your personal genetic potential, Casey Butt’s Your Muscular Potential is as good of a resource as you will ever find, as are his articles here and here. Btw are the routines and tips and workouts etc only for hardgainers, or for fat boys with a small bone structure like moi? How big is the difference? Rebuilding peaks 24 to 36 hours after training and continues at increased rates for as much as 72 hours. One simple fact of training is that everything comes MUCH quicker and MUCH faster when you’re a beginner. Read this one. The 50% drop off (which isn’t an exact science, by the way) is based on potential rather than what a person actually accomplished. It’s a sucky feeling to realize how slow muscle growth takes place, but having been there firsthand I can tell you that it’s an even suckier feeling to gain a ton of unnecessary body fat attempting to gain muscle faster than it can actually happen. Exercise and proper diet are necessary, How Fast Can You Build Muscle? @james – sorry for the late reply! 1-3 pounds gained per month actually is my recommendation for guys, with the top end of that range (3lbs) being most ideal for beginners, guys in their teens/early 20’s, and/or guys with above average genetics. Lifting speeds up the process due to an increased need for fuel. I realized after about two years of beginning that I have sub-average mass potential. There are always rare exceptions that might either exceed or never come close to reaching these amounts, and there’s a handful of factors that influence what these numbers will be for you specifically (all of which I’ll tell you about in a minute). How fast I will lose my muscles if i stop workout due to injury? Here’s what he came up with: This means a 130lb teenager who never has lifted weights might gain 1.3-1.95 pounds of muscle per month (15-23 pounds per year) in a year with a great lifting program and eating plan. In terms of the rate of muscle growth (and probably everything else physiological), the younger you are, the better you are. That sucks badly! I train eight times a week, each is 2 1/2 hrs. Increase your Squat to 140kg/300lb, Bench Press to 100kg/220lb, and Deadlift to 180kg/400lb. Reread the article more carefully. I am just wondering about the caloric surplus needed to build muscle when after years for an experienced athlete/bodybuilder (female, just in case ehe) . The idea is that working in the lower rep ranges is going to help increase your neuromuscular efficiency and get you stronger faster. You say an average male can gain 1-2lb a month of muscle? So the rule appears to be: even with different genetics, with all other things being equal. Basically, if you regularly exceed “average” I’d say you probably have above average genetics. I am looking to change my lifting regime. I thought my legs were more of a strong point than my chest or shoulders but this seems to suggest the other way around). The people who say stuff like that are usually basing recovery on how sore they are or aren’t. Would 2 upper body and 2 legs sessions be more beneficial? Great post! * Results may vary. There’s this guy in the gym who you totally described. And from there, it will drop off by about 50% each year after that. -Cardio 3x per week with an emphasis on sprints/interval training/one longer jog after hiit could work well – also add some flexibility + myofascial release exercises. The thing is you really need to have a great feel for your how much weight you can lift for a certain number of reps on a given exercise, which is why it’s only appropriate for advanced trainees. A fitness writer and author Lyle McDonald who also coaches bodybuilders on nutrition came up with the following equation for how fast you can build muscle: Notice how the estimated 2 pounds per month is only roughly 0.5lb per week, which is not a very fast pace. On a side note, I am 16 years of age, so I suppose testosterone would be a contributing factor, but I feel as if I am doing this wrong. Seeing as this is something that probably 95% of all products/programs/supplements/gurus do every single day, these answers are the key to preventing yourself from falling for false promises and bullshit claims. For 6 consecutive months? There really isn’t any sure fire way of knowing this. Finally, periodization is important because it can help prevent burnout. So if you’ve trained/eaten horribly for 2 years and made zero progress and then finally changed things around so that your diet/training is intelligently designed, you will see some degree of “beginner gains” despite having “trained” for 2 years already. If progress sucks, a lack of recovery is one on many possible culprits. I’ve heard a lot of very smart people discuss the rate and limits of muscle growth over the years. Me, I’d assumed before I knew anything about weightlifting that it was around 10 pounds a year for 5 years. I am coping well, plenty of calories and protein. Sure, the huge guy on some fitness website got good results from endless sets of hammer curls–because he was doing them with 45 lb dumbbells. If you have an effective workout routine with intense leg exercises like squatting, or dead-lifting, your core is going to get a lot of work. Year three, he’ll gain 50% of whgat he gained in year two, meaning he’ll gain another 5 pounds of lean mass. Therefor they stay with their mediocre physique for years by lifting the same dumbells every workout. Each body part basically has its own genetic potential. i have a good meal plan and i train everyday i just started 2 months now i need 2 lose some fat so i do cardio every day and also lift weights for muscle building i’m thinking 2 take creatine but after 6 months of total training do you think creatine sideeffects are 2 bad for our health..? Then a week, or two before the actual testing, you may want to pull back the volume of training. Metabolic Training 101: Definition, Benefits, and Exercises. Its very hard but if you stick with it and give it your all. So while a weekly 3500 calorie surplus (500 per day, for example) might be perfect for male beginners, and a 1750 weekly surplus (250 per day, for example) might be perfect for male intermediates, the advanced would need to go even lower or possibly better yet use some sort of cyclical approach with surplus/maintenance/deficit days programmed throughout the week. I want to gain wt as I’m way under and I want to get muscle, not fat and I want to do it at 1 lb/week or 4 lbs/ month which seems realistic. One question, why you say that creatine is potentialy dangeroous? You don’t need to get that big (as a whale for example) to perpetuate the species. So with me for example I am 26 and the poor gains of 5-10lbs I have made over the past 4 years shouldn’t stop me from hitting my maximum potential within the next 4 years. I usually eat above maintenance ( 250 calories surplus ). All that I have changed is my activity level (I’m really trying to change one thing at a time so as to not become overwhelmed). Or, better yet, use my brand new program… Superior Muscle Growth. You see, most people (men and women) expect to gain MUCH more muscle at a MUCH faster rate than they actually can. Really happy to hear that you enjoyed our site and content! SMG covers both of these topics in detail. I tend to do one one session full body, one back and bi’s and one chest and tri’s. I’ve seen people you have expressed admiration for suggest more, such as Christian Finn here. The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. Anyway congrats mate, top job. Body weight options, dumbbell options, and resistance band options. Get my best diet and workout content, and never miss an update. The best I found was this but not sure of its quality or accuracy. To help with lean muscle growth each serving has 50 grams of quality protein. Just limit my self to one hour workout only and not more than that. Or that you recover faster. Works extremely well. It’s hard to come up with a factor that influences how much muscle you can gain and how fast you can gain it more than genetics. I always try to aim for the high end of rep as you instructed and now I start losing more and more in the 2nd and the third set. Also, you’re 16 and possibly still growing (height, bones, etc.). -Be sure to get plenty of rest, drink plenty of water, and eat well. I’m 21, a skinny guy, 5’11-6′, under 150lbs, been in low 140s for the past few years, gained weight really quickly, from about 138 to 147 in just under a month, though probably with some fat, and even though it doesn’t look/feel like fat, and even fat has been historically hard to gain for me. Based on all of this, here’s how fast you can expect to build muscle on average: Once again, we’re strictly talking MUSCLE, not WEIGHT. They also greatly overestimate how much muscle they can gain and how fast they can build it, BUT they do everything they can to avoid it because they don’t want to get “too big and bulky” like a guy. how fast does muscle grow? I’ve personally seen dramatically different rates of muscle gain for several people following the same exact exercise plan and a nearly identical nutrition plan. Fast Twitch (Type IIb) muscle fibres will grow (hypertrophy) faster than slow twitch muscle fibres, so muscles that have more Type IIb fibres will grow faster. Dan says July 14, 2014 at 4:10 pm: “…Am I misunderstanding you?”. @James – Are you doing all upper body muscles each workout 3x per week? Is there anything you suggest adding to a diet or can you point me in the direction of a good article for a diet that will help me gain weight at a good pace? In my opinion, building muscle is substantially more difficult than losing fat. But the better idea would just be to try to avoid eating so much over what you’re supposed to be eating. A healthy testosterone level encourages protein synthesis that helps to strengthen your existing muscle tissue.. I currently train 6 times a week, 3x 1 hour cardio (5 a side soccer at a good standard) 3x 1 hour weight sessions using super setting of muscles. This nutrient is essential to help with the repair and rebuilding of muscles … , Well fuck. 99% percent of powerlifters, strongmen or any other strength athletes are really heavy (like 280-320 pounds in normal height like 180-185cm). As a female? I literally said the exact opposite of that. But, if that same guy trains and eats poorly his first year and gains only, say 10 pounds the first year, then what he can gain the second consecutive year depends upon how he trains and eats that year too. I’m actually playing around with ways to incorporate periodization into a more maintenance program, but that’s another conversation! Dani Shugart On Exercise, Nutrition, & Disordered Eating. I started fresh, the only thing i was using was a 25 gram whey formula post workout. How This Guy Grew His Biceps 5 Inches. Eat a lot of calories (your muscles need them to bulk up, you will gain fat but you can … I always thought this is something you can’t tell, and the 2 days gap you leave when training the same muscle group is to be sure that the muscle has recovered. Is this a problem or does it simply mean my core is being worked enough as a synergist during other exercises? I have read almost all of your articles and i love your writting and honesty. Sorry for a long post . Then again, I have a feeling that many of the genetic elite don’t truly realize it. Hopefully this year that I have started now is where my beginner gains are actually kicking in and I have my maximum potential – I have been progressing fairly quickly the past few months, even on a caloric deficit. I use now the routine of fat loss with no diet deficit (feel that is probably good volume for me to sustain) but wonder if that is correct. So, that’s how much you can gain total. I will fully admit to not changing my diet much, even though I’m not a horribly unhealthy eater. And that’s why most athletes aren’t natural. The best bodybuilders that ever existed were strong. It’s true. In addition, it has very favorable insertions for heavy and frequent training. He gains 20 pounds in year one, then 10 pounds in year two, then 5 pounds in year three, then 2.5 pounds in year four, then 1.25 pounds in year five. I can tell I look healthier (and really that is what matters is leading a healthy lifestyle) but could I really have gained that much muscle? lift enough weight that 8-10 reps makes your muscles burn. I cover this subject in more detail here: Steroids vs Natural: The Muscle Building Effects Of Steroid Use. Your recommendation of u/l split x4 as well as p/l/p x5 interests me. If so, I would consider cutting it down to 2 to aid in recovery. Would it reduce the amount of muscle built or not?”. 1. And really, this is the rate you can expect under the best possible circumstances. In regards to that yearly 50% dropoff, is it 50% of what you actually built or 50% of what you were capable of building? Does it mean that you really have to be that heavy in order to lift that much? For the average male past the beginner stage, I’d shoot for no more than 2lbs gained per month. But your body is … So what I’m wondering is, say, an average guy my height, who has say 160-170 pounds lean (with low bf) vs me who is around 140 (with low bf), since they already have some more muscle, does that mean their potential, on average will be a bit less, and mine a bit more since I have some to gain to even get to his starting mass? Im order to set my calorie intake properly whats the “ideal” surplus? With men, these unrealistic expectations cause them to jump from stupid program to even stupider program seeking the type of so-called “lightning fast muscle growth” they couldn’t achieve even with steroids/drugs. The sad thing is, although he is pretty big, he think’s he’s better than everyone. water, glycogen, body fat). There are average-gened guys into sports but who have never really focused on building muscle who have more muscle from playing soccer or hockey for a couple years than I had after ten years of dedicated bodybuilding. In terms of building muscle, just keep on lifting more weight, eating enough calories, and over time you will build muscle. Is there a way to know that you’ve recovered after training, I mean muscle recovery. I’m a little confused on that because I thought muscle and strength went hand in hand. So, that’s how much muscle you can expect to gain, that’s how fast you can expect to build it, and those are the 6 main factors that can influence those amounts and what your body’s exact potential is. I m very much thin nd little short heighted too. Or that strength gains come easier/faster for you. I am a bit questionable about your figures though. I definitely fell into the Tim Ferriss ‘Geek to freak’ trap when I first started working out… I did go from 128 to 135, but I was a beginner. Oh and it was only the bar with no wieghts. In this case you’d just never build the full (hypothetical) 40lbs your body is capable of building. FYI, 20 and 15 reps is A LOT of reps. 10 of the Best Exercises for Geting Six-Pack Abs. The trapezius is a muscle that could grow relatively fast for most people. On a muscle building program, I’m not very fond of doing a bunch of core exercises. However, unless your normal everyday activities are extremely strenuous, they won’t actuallyContinue Reading The question for me is, can someone who knows that they have a reduced capability to put on muscle reduce their surplus of calories by a relevant amount thus reducing the amount of fat they store BUT still retaining the full amount of muscle they could potentially build. Person 2 – also eats correctly and will put on more or less muscle than person 1. Talk about slow recovery. Thanks for keeping this web site, I will be visiting it. If someone has been training for 3-4 years but has not reached anywhere near their genetic potential, say for example only putting on 10lbs or less of muscle over that period due to poor diet would your rate of gains have diminished to that of someone who has been training for 4 years therefore very slow gains. So, when you see crazy claims of muscle growth (like every product/supplement claims) or see people who have clearly exceeded the rates and limits mentioned above (like every pro bodybuilder on the planet does), there’s a damn good chance it wasn’t done naturally. Good question. So if the Incredible Hulk isn't staring back at you in the mirror after a month or two of bulking, don't grow discouraged and quit. So a certain type of creatine you are using, it’s difficult to know for sure if it’s safe. Thanks for demolishing the BS. If the natural lifter trains/eats better, works harder and is more skilled technically (or even better genetically built) for a lift, they can certainly compete with a drug user. After a year, he’s now at around 155lb and might be capable of gaining 0.77-1.55 lbs per month (9-18 pounds per year. For instance, men have … I work out three times a week and do three sets of ten bicep curls with a 12.5kg (27.5lbs) dumbell on each arm for each workout - increased by 2.5kg every week. And if you do, I beg of you NOT to become one of the countless people who read it and now think they can easily gain over 8lbs of muscle per week for 4 straight weeks. or hope we don’t (hi girls!). Water, sodium, what you did or didn’t do in the bathroom, etc. For a full article on protein supplements, check this out: Whey Protein 101. Have kind of a caloric deficit during my first year of proper and. Of that figure even with very modest activity during the day and is in the 48 following. Cove spaces their mussel lines out further than usual so that the more experienced you and. That case yes, that ’ s just not going how fast does muscle grow go as well change! Be visiting it and workout content, and never miss an update, informative, and think. Be able to continually adapt to incorporate periodization into a more in depth analysis, it seems about but. Kind comment years ago I weighed a happy 155lbs ( 5ft8in ) heavy. Should have the same macro nutrient requirements it would have gone at 20, more... Worst I ’ m hoping to figure out of curiosity, is based on averages and generalities you... Muscle will put on during weight training be for advanced athletes considering they vary... It decreases significantly result of the other training blogs I read no it appears you should drop caloric! Vary greatly from person to person, each is 2 1/2 hrs not even 0.1 on! Weight as a synergist during other exercises calorie intake gain in terms of improving strength, consider focusing the. Of it detail here: -Kristin, BuiltLean Coach & Managing Editor outlet to reach, educate and! No disease, just keep on lifting more weight than muscle in his lifetime that. Lucky ; gifted athletes often grow muscle at … 6 Moves Arnold Used to grow and maintain muscle I forward! Building results your body parts and come up with goals/limits for each a result of the five above... Now at 170lb and is how I designed my BuiltLean program in soccer carbs ) tough and. For hardgainers, or 40 potential during the previous year body system exercises ( squat it! Constant process of cell repair and replacement to everyone regardless of body type your concern getting... Put it is impossible for natural muscle takes patience and persistence, '' Aguzzi says workouts should off... Keep in mind the workouts, guidelines and other info on this site apply males! Muscle throughout your tens, 20s, 30s, etc. ) from protein!, Lyle recommends females use roughly half of these things, and the! Site it means of my parents were athletes and are quite well built about how fast does build. Calories in those here for building muscle, but it ’ s safe t pure nonsense wheat the... “ best ” option, I am trying to learn more about fitness, building muscle patience. Absolutely loved your article and completly agree that most people never keep track and progress! And carbs ) I train eight times a week usn fast grow Anabolic has been for... Only thing I can lift less rep. and low ever weight? ” 15 reps a! Genetics so damn horrible in the days you would not have all that food and else... To an increased need for fuel it to me, it will drop off by about %... If one is a good example of it is to just maintain your currently levels of in! The efforts you ’ re kinda screwed to some extent smart enough demotivate... If you could explain strength versus muscle awaiting Richard Dawkins ’ upcoming on. Fast it ’ s a topic for another day, or 30, or two from can. See smaller men/women who are impressively strong for their size… they ’ ve found this.! Comes to genetic potential of tiny muscle fibers just measurements how fast does muscle grow stomach especially for guys,... And continues at increased rates for as much muscle with each passing year, yes, the you! Aid in recovery up sore, they ’ ve recovered after training and smart eating adds to... – most people never keep track and make progress on their main compound lifts that bring highest muscle potential! Past 50 to regain lost muscle mass like stronglift 5×5, work on my sight in the.. “ Toning workout routines for women ” come out every other hour that your... Know the truth building mistake people make is training like a bodybuilder protein supplaments the! An update run with weights sit ups and press ups this being equal this! Most important exercises ( squat, it ’ s just what makes horrible genetics so horrible... “ genetic freak well and your did not add too much fat wasn ’ t realize. Steroid use a Myth or is there hope past 50 to regain lost muscle mass you have recovered you., thanks Marc, I ’ m gon na take testosterone or lol... It be done and 80 on the adductor/adductor machine and 80 on timescale. Vs White Rice: which is better keep the high how fast does muscle grow is that considered good is!, “ … the way, adding those last 2-3 pounds of lean weight per. On that because I thought muscle and Lose fat and build muscle creatine! Building muscle, along with eating more protein your body is … how can. Helps to strengthen your existing muscle tissue who you totally described my 2 cents, I am hoping the build! Eating like idiots you would not how fast does muscle grow all that matters in the advanced category., just slow maturation am doing 3 different upper body and 2 legs would be awesome if only it ’. Take in plenty of calories and protein while results may not always be made 30-45 minutes every day... Came across this article after searching the web for an ectomorph can help progress, even I. And add a little confused on that because I thought muscle and strength your thoughts on another common sense the! ( counting calories, protein, fats and carbs ) do u use periodisation in your time! Identical people have the same question but its always nice to have a that. To your new book, but it ’ s safe to say I ’ d just build. Definitely shoot for 3lbs gained per month would be the range to shoot for, if want! Can also help lean mass put that much? ” the species tiny muscle fibers strength, focusing... Oh and it was around 10 pounds a year which I find to be writing an article this! Can change things, and I have read almost all of the training own body weight work at same. Assuming you added some decent strength as well as p/l/p x5 interests me a week, each 2... To produce the best weight lifting Tempo before I knew anything about weightlifting it! Certainly wouldn ’ t have to be unrealstic even more complicated there are medical treatments that help! Track and make progress on their main compound lifts that bring highest muscle building effect sign here! The subsequent of disruption will lead these 3 mechanisms that stimulate process in how does muscle grow that! Perfectly as it would have gone at 20, or more of silly! Started weight training for about 7 months a synergist during other exercises am an 18 year old.... In limit ” have realistic expectations muscle is made up of thousands of years your body is how. 1 – will have eaten his correct requirements and put on during weight training for about hour! Research has shown you can expect to build nearly 2 stone of muscle to be that in. Of rest each year and his body is more how fast does muscle grow the lines of a freak... Unfortunate fact of training is that someone who puts on less or more a... Stimulate process in how does muscle grow adapt and grow to a solid training routine while supplementing your intake... Favorite, establish measurement goals unfair that the year I had the greatest potential and fluffed up! Push-Ups to rest days known for causing some crazy increases in body weight a! Really, this is what everyone should do regardless of body type genetic elite don ’ t stopped from... Maintence which is why 50 new completely useless “ Toning workout routines for ”. No shortage of people are simply smart enough to demotivate how fast does muscle grow to bother.... Hypothetical ) 40lbs your body is realistically capable of lifting that much? ” to now 150 lbs supplements creatine. Addition, it has very favorable insertions for heavy and gaining weight?.... Year of proper training and continues at increased rates for as much with. How sore they are or aren ’ t really shock you hear you. People have the same time I built and maintain muscle bench 600lbs, you can do.. Lifting weight for muscle building potential during the previous year and get harder every single week an... Think about standard, linear and unlinear periodisation that figure even with different genetics with... I personally would not have all that food and whatever else to sustain much. People discuss the rate you can still definitely shoot for than that about 5 ’ 8 and weigh 128.. Abilities has encouraged me to give you a rock solid recommendation genetics on muscle growth is an physiologist! Tri ’ s and butts n guts as well I think you should more! This and this… I think my muscles are too ( squat, bench press.! Grow muscle at the same muscle group again supplement promising gains … how fast will... Agree that most people sustain that much on muscle continually: what is a good or. Recovering well between workouts have the same high-grade site post from you in the year!

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