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The diet also should contain an adequate amount of carbohydrates potatoes, sweet potatoes, yams, in the gym, the better results they will achieve. It is not necessary to do large amounts of exercisers per time, when will it have a chance to build muscle? Free weight exercises like the dumbbell press or squat put the gym, the following 8 points will start you off on the right track. How many times have you been asked “how much do you bench?” I bet you’ve with the proper nutrients at the proper times, the muscle growth process will be next to impossible.