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      05-27-2013, 08:34 PM   #5
lastMleft
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It takes a long time to gain Muscle mass, but for your chest try close grip barbell presses, a little wider then your shoulders, start with the incline 6 to 8 reps for 4 sets, and afterwards flat bench same grip same reps, try to lift 85% of your max 1 rep, cap that off with some dumbell flys 4 sets 10 to 12 reps.

Do the 6 to 8 reps for one month, two times a week, and 8 to 10 reps on month two, month three 10 to 12 reps, and then start over again.

Work on tricep strength, because that's where most of your bench press power comes from, deadlift will help too.

I can go on, and on, and on but I won't bore you....lol...lol....
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