I am 21, and have been working out for a few years now, on and off. Within the past month, I have done some reading about bodybuilding and supplements, and this has helped me TREMENDOUSLY. One VERY important aspect of my workout I have changed that has given me great gains is VARIATION. For example, 1 week I'll do flat bar on chest, incline and flat. Then, next week I'll do dumbbells. The next week I'll do machines only. This, I have learned, helps work different parts of the muscle leading to better workout on the ENTIRE muscle. It also does not let your body adapt to a particular workout, so that you don't get stuck on a plateau! Also, I've noticed positive effects by taking one week of 1 set only on each exercise....of course, YOU MUST STRETCH AND WARM-UP first! Try this and see if it works for you.
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