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Building Muscle Without Weights – It’s Not As Hard As They Make Out

February 6, 2010 – 2:41 pm

Building Muscle Without Weights

Are you seem to be to build muscle without weights? A lot of households say overly it can’t be done, but it’s definitely accomplishable yet you get to grips amongst a few easy techniques and exercises. Stay tuned to obtain out how to generate muscle without weights, appearing today.

1-Basics The easiest way to build muscle without weights is with what some people think of as the classics – simple exercises just about anyone can perform anywhere, such as sit ups, press ups etc. You won’t end up looking like Arnold Schwarzenegger, but it’s a great place to start if you are unaccustomed to exercise. All you need is a regular regime, and to work hard to see some results.

2-Arms Once you start to get accustomed to the activity and get ready for more strenuous stuff you can look to start focussing on certain muscle groups in your quest to build muscle without weights. The first thing almost anyone wants to develop is their biceps muscle in their arms, which is a little tricky without weights. The easiest thing to do is substitute something else in place of the weights – why not put some canned food in a polythene bag and then use it to curl with? Building Muscle Without Weights

3-Chest The next thing people like to build is usually their shoulders or chest, as these are some of the best muscles to build to give you a bulked up appearance. To build muscle without weights in your chest, or your pectoral muscles as they are known, it can be as simple as making your regular press ups a little harder. You can do this by putting your feet up on a chair or something, shifting all your weight to your arms. These are much tougher than regular press ups, so make sure you are ready.

4-Shoulders You should find that normal and inclined press ups will build your shoulders nicely, but to really ramp it up you could try some pull ups. These are one of the hardest exercises to do for many people, so can really help build muscle without weights.

Regular pull ups don’t do much for shoulders, so you are going to want to adopt a wider than normal grip, which will really emphasize the shoulders and put all the work on them. Be warned though, it’s not easy! Start taking action to gain your muscles by Getting Your Building Muscle Without Weights eBook now!



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How To Build Muscle Mass – Gain 10 Pounds of Lean Mass in 4 Weeks

February 6, 2010 – 8:28 am

How To Build Muscle Mass

How To Gain Muscle Mass Fast | Protein | Calories Protein Gaining muscle mass fast is in effect not that hard. But people make it more complicated as opposed to it is or clearly give up after a few goes at it. Don’t be such a guy. It’s all about eating adequate protein and calories, training briefly and intensely, and resting properly. So, here’s my recommendation on protein, eat 1.0 to 1.5 grams per pound of body weight per day.

Yeah, it is a lot. But, you’re going to desire it. Building muscle doesn’t work without protein. Eat a lot of lean meat, eggs, fish, beans, and possibly dairy. And, go out and get a 5 pound tub of whey protein powder. All people who weight train use it, you’re no different. Calories To put on weight and muscle we have to take in more calories than we burn during out workouts and everyday life. But, it can’t be too much more otherwise we’re going to get a buddha belly and/or thunder thighs. How To Build Muscle Mass

This part is easy, monitor everything you eat for a few days. Now, get the average calorie amount, there are online calorie sites everywhere, and bump up your calories about 200 – 300 per day. Measure weight gain after a week. If you’re gaining 2 -3 pounds it’s enough calories, if less, up your calories another 200 or so. It’s that easy. How To Gain Muscle Mass Fast | Intensity | Rest Intensity Unless you’re a steroid freak, the routines in the big muscle magazines aren’t for you. I hope you’re not even considering going down that road.

So, for us honest athletes its short, intense sessions lasting 45 minutes and that’s it. Train each body part about once every 5 days. Less is more. Go heavy. Think 2 – 4 sets of multiple joint exercises like squats, bench presses, and deadlift. These skyrocket testosterone and cause massive muscle gains. Every muscle on our body grows when our back, legs, and chests grow…even our biceps.

Rest On a non training day, sit back, relaxation, get a good amount of sleep, eat a good clean diet and recover. You don’t need any crazy supplements just good old fashioned rest. Rest is the critical factor that many people miss out on. We only need to be lifting 2 – 3 days per week. That’s it. You are going to be wiped because you’re going heavy and intense. Then rest. Start taking action to gain your muscles by Getting Your How To Build Muscle Mass eBook now!



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Eat Before Bed for Quick Muscle Gains

February 6, 2010 – 7:05 am

You need to base your muscle building strategy on science instead of relying on myths and hearsay if you want to achieve quick muscle gains.

For example, hitting the sack on an empty stomach is one of the worst things that you can do when you are looking for quick muscle gains.

While you are asleep, your body and muscles are busy recovering from your workout and the day’s activities, so it is critical that you supply your body with nutrition to aid this process.

By going to bed without supplying your body with these nutrients, you are not allowing your muscles to recover, and this will hinder your ability to achieve quick muscle gains.

Mull on this.

You should sleep for at least eight hours, and when you do so, on an empty stomach, you force your body to starve for this entire period.

You will not see quick muscle gains unless you can do something to end this forced period of starvation.

I’m not saying that you should feast on a five-course meal just before you go to bed.

That will only cause indigestion and poor sleep. You just need to eat a small snack half an hour before you hit the sack; this snack will provide your muscles with all the nutrition that they need.

Basically, you should aim to keep your body in an anabolic state for as long as possible so that you can experience quick muscle gains even while you are sleeping.

With pre-bedtime nutrition, your goal is to provide your body with all the necessary nutrients that can be released gradually while you are asleep to promote quick muscle gains.

Keeping your body in this anabolic state for a couple of hours every night helps to ensure that less muscle is broken down, promoting quick muscle gains.

This meal should contain carbohydrates, fats, and amino acids and also be “timed-released.”.

To achieve this, the meal should consist of slow release carbs, unsaturated fats, and a slow release protein.

Whey protein is an excellent source of protein—consume about 25-35 grams of this mixed with about 400-500 ml of milk.

Casein, present in the milk, will slow down the release of all the nutrients, including whey protein.

The protein will take about four hours to get digested by your body, and during this period, you will experience anabolic growth that will result in quick muscle gains.

You can also consume a solid protein such as cottage cheese, which is high in glutamine and casein.

Consuming a small portion of a slow release complex sugar before you go to bed is also a good idea.

This could be in the form of a small container of yogurt, a small bowl of oatmeal, or a slice of whole grain bread.

As these nutrients enter your body, they will regulate your blood sugar levels and help to ensure that your glycogen stores are maintained for as long as possible.

The addition of a small quantity of fat to your pre-bedtime meal helps to slow down the process of digestion.

This is just what you want your digestive system to do while you are asleep.

Consume some flaxseed oil and olive oil (tablespoon amounts) to slow down the digestive process and promote quick muscle gains by keeping your body in an anabolic state.

Consuming all natural peanut butter is another good option for obtaining a dose of healthy fat before you hit the sack.

If you use glutamine supplements for quick muscle gains, this is a good time to take them.

Just mix one or two teaspoons into your protein shake.

To find out more about how you can achieve quick muscle gains by proper bedtime nutrition, visit the following website….

www.Muscle-Gainer.com



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Gaining Muscle Mass Quickly – Tips For Building Muscle Fast

February 5, 2010 – 8:30 pm

Gaining Muscle Mass Quickly

As today’s trend is to lose weight, there are many of us who are keen to learn how to build muscle fast because you are thin and don’t have an attractive body. Having a perfect body makes us look attractive and popular. A person who is skinny is always bullied by others, unnoticed by girls and made fun of. Due to all this reasons we go for a fast method of building muscle.

There are many questions that occupy our mind like what type of food should we eat? How much time should we spend in gym? What should we do to gain weight? The list just goes on. Today many supplements are available for building muscle and the most popular and result giving supplement is steroid. Steroid can give you instant results but now it is reveled that use of steroids causes bone cancer, heart problem and many more. So it’s better to avoid steroids and go for other ways of building muscle fast. Gaining Muscle Mass Quickly

Following are some tips to build muscle fast:

• Food has major role in building your muscle. So it is necessary to know what type of food is to be included in your meal with proper amount. The body builders consume more than 10,000 calories in a day. We cannot take this much of calories but you can consume 3 to 4 calories or more at starting point. The food that is necessary is milk, eggs, meat and specially the liver lots of fruits. Instead of eating three meals in day what you can do is have 4 to 5 small meals in which all the important factors are included. Good food and good health is the starting point for building muscle.

• You should understand your body and how the body reacts. It helps in achieving your goal to build muscle fast. The connection of your mind and body is very important.

• By joining a gym you will find a flawless workout program which helps in muscle building. Put all your laziness behind and start working out in gym for at least 2 to 4 hours per day. The routine that is most preferred is separate body workout. Taking two body parts in a day is best option for example taking chest and abs, biceps and forearms, thighs and shoulders with breaks. You should also include one power exercise that is bench, press, squat, rows and many more.

• There are many supplements available in market like andro, creatine and many more which helps you in gaining muscles quickly but a question arises that are supplement really necessary? The answer is yes. As body differs from person to person. It happens that you are working out for 6-7 hours a day but you don’t notice any change hence the need for supplement arises.

At the end of day, you are the maker of your body by understanding the simple science and art that helps to build muscle fast. Start taking action to gain your muscles by Getting Your Gaining Muscle Mass Quickly eBook now!



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Gaining Muscle Mass – Training For Muscle Tone Instead of Muscle Mass

February 2, 2010 – 8:00 am

Gaining Muscle Mass

The key to muscle mass is a high an adequate amount of volume of lifts to induce a bit of damage to the muscles. After the muscle is damaged it is essential to rest the present muscle enough for a full recovery. Ideally when who muscle is recovered, it is able to be somewhat bigger. Over time the builds a larger muscle. The key to muscle tone is to do moderated volume of sets, but job out more frequently.

How Many Sets Do You Need to Do For Muscle Tone?

Remember, your goal for muscle tone is to avoid damaging the muscles. If you get sore the following day, back off a bit the next time that you work those same muscles. I like to do 3-4 sets of anywhere between 3-10 reps for muscle tone. I chose 2 exercises per body part. How Many Reps in Each Set? Very few people understand how effective low reps are for muscle tone. Low reps create harder contractions and over time, your muscle will display better tone.

Feel free to include medium to high reps, but make sure you don’t neglect heavier low rep training as well. Gaining strength at a low body fat level is a great way to look ripped! Make Sure and Work the Muscles Often When Going for Tone! This is an overlooked tip that will quickly accelerate your ability to increase tone in a worked muscle. Muscle tone is basically the partial contraction of a muscle in a relaxed state, so your muscles are contacting a bit on their own even when you are completely relaxed.

The way to increase this is to contract you muscles hard (workout) on a frequent basis. Again…you want to avoid muscle damage, otherwise you will over-train the muscle if you work it soon. Another problem with working a damaged muscle it that it won’t contract as hard, so the workout will have less toning benefits. Do NOT Train to Failure or Use Forced Reps When Going for Muscle Tone If you do a set to failure you are essentially “training your muscle to fail”. This induces a large amount of damage, which is great for muscle mass but bad for muscle tone. Training for tone is similar to training for strength.

Elite power-lifters rarely train to failure for the reason stated above. The problem is that your muscle will not contract as hard the following set. You want hard contractions when going for tone, so don’t train to failure and don’t even think of doing forced reps. Here is Common Mass Building Split Routine The “3 day split” is a common routine for muscle mass because it works well.

A 3 day split simply means that all the muscles in your body are worked in 3 different workouts. So what a lot of people do is work chest, shoulders, and triceps on one day…back and biceps on another day…and legs and abs on the third day. The great thing here is that since you are working only a few body parts in each workout, you can focus on blitzing each muscle group. You can really do a high volume of lifts for each muscle group which is the key to mass.

The 2 Day Split Muscle Tone Workout Routine Since you want to work each muscle group more often when going for tone, you should try to split you workout over two days instead of three. The great thing here is that you don’t need much recovery time when you don’t damage the muscles. Start taking action to gain your muscles by Getting Your Gaining Muscle Mass eBook now!



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Weight Training Exercises Back – The Right Way to Chest Muscle Building

February 1, 2010 – 11:47 am

Weight Training Exercises Back

Some people who are working at muscle building are ignoring such a upper pectoral regions. And some people may get confused about how to swell a thorough and balanced chest. It is important who the upper pectoral regions are ideally grown due to the fact that the current brings out the entire chest. If you would like to develop impressive chest, you might need to ask if you are working the ideal muscles. Some people, who are working at weight training, might be doing it the wrong way.

This can be a instigate for frustration with your chest and shoulders. But sometimes people moreover should wish to mull over genetics. Everyone has stubborn cities that take more effort to develop. But sometimes it is moreover the workout. For example, some people might think that heavy benching is the only way to build a chiseled chest. And developing a lean and muscular chest is an essential part to build muscles.

If you want to develop your chest muscles, you might want to try the seated chest presses. This employs a similar range of motion to the standard bench presses. The advantage of using this type of exercise machine is that the weight is not bobbling around during the motion. This machine is more stabilized. This allows it to focus more on the pectoral muscles. Weight Training Exercises Back

High cable crossovers also help for chest muscle bodybuilding. This is the excellent to develop to hit the lower pectorals as well as the difficult to develop inner pectorals. Good development of the inner pectorals will give your body the appearance of a first rate physique. The lower cable crossovers are also excellent for developing the inner pectorals. And the advantage of this machine is the continuous tension that it provides which is essential for developing pectoral muscles.

Wide grip bench press and low grip bench press are also good exercises for chest muscle building. The wide grip type will allow you to extend your grip out on the flat bench press to shift the emphasis to the lower pectorals. And the close grip type targets the inner chest with the mid-range section of this movement. There is also another kind of bench press that will help build chest muscles. This is the decline bench press.

This type of bench press primarily hit the lower pectoral muscles hard. And if you move your grip in a bit and really emphasizes the top movement, you’ll get good stress on the inner pectoral muscles as well. Another recommended exercise is the dumbbell flyes. Exercising using this can hit the inner chest muscles. But when doing this exercise, you really need to squeeze your pectoral muscles hard together to get the full effect.

It is also better if you do an alternate of dumbbell flyes on the flat bench, incline bench and decline bench. And lastly, you might also want to consider the dips. This exercise has two variations. One is the elbows-in variation, which place emphasis on the lower chest. And the other one is the elbows-out variation, which pulls the inner pectoral muscles more into the exercise. Start taking action to gain your muscles by Getting Your Weight Training Exercises Back eBook now!



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Build Muscle Mass – Gain Muscle Mass With Compound Exercises

February 1, 2010 – 4:36 am

Build Muscle Mass

I was talking to your median hard gainer yesterday in the gym. This guy had kept on working his butt off for months without anything and everything to show for it, I informed him he needed to tedious work his big muscles and swell muscle mass instead of focusing on the lowered muscle. He did not understand what I was talking about. So when we completed we sat downhill and spoke about how he could gain muscle mass with simple exercises he needed to can identify right about and use.

As weight lifting and workout programs have developed over the years they have become more focused on functional exercises that mimic real life activities and use a wide range of movements. These functional exercises are made up from a wide range of compound exercises. Compound exercises are exercises that use multiple joint movements that will use several muscle groups at the same time and are great if you want to gain muscle mass.

Squats are the best example of a compound exercise. When doing squats you will use your glutes, quadriceps, hamstrings and calves. Your lower back and core are also used in the movement, so in one motion you are working over half of your body. Build Muscle Mass

What are the benefits of compound exercises? The first is the ability to gain muscle mass quickly. These exercises use the larger muscle groups; it is these muscles that give the impression of a large muscular frame, so if you are a hard gainer or you want to bulk up quickly compound exercises are perfect for you. However gaining muscle mass is not the only benefit. By using the bigger muscles you will burn more calories during the exercise and you can work out longer with less muscle fatigue. You will improve joint stability and decrease the risk of injury. You will get a full body workout faster and you will be able to gain more strength and lift heavier loads.

Compound exercises include Dead lift Pull Ups Press Ups Dips Chest Press Shoulder Press Squats Lunges Rows As you begin to gain muscle mass you will be able to start targeting specific muscle groups with isolation exercises to quickly bulk up. So if you want to build up your biceps you will be able to target them but remember they will be working indirectly when you do compound exercises.

During the off season most athletes concentrate on compound exercises to gain muscle mass before they begin the rigours of pre season training and lose some of their lean muscle mass. Over the next few months I will be interested to see if the hard gainer has taken any of this on board. No matter what your training needs are compound exercises should be in everyone’s workout routine but if you want to gain muscle mass fast then you need to build your routine around them.

There will be times when you need to isolate certain muscle groups but compound exercises are essential. Start taking action to gain your muscles by Getting Your Build Muscle Mass eBook now!



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Drink Water to Gain Muscle Weight Fast

January 29, 2010 – 7:35 pm

Even though most people know that they should drink “plenty” of water every day, few people follow it.

In fact, most people don’t even know how much is “plenty.”.

If you want to gain muscle weight fast, it’s a priority for you to remain hydrated.

The second most important element for life is water, after oxygen.

The human body cannot survive for even a few days without water, while it can go for weeks without food.

Our bodies are 80 percent water, and our brains, 85 percent.

So, how does this help you in your endeavour to gain muscle weight fast?

Well, most (70 percent) of the lean muscle mass in your body is composed of water.

So you need to drink a lot of water if you want to maximise the potential of your workouts and gain muscle weight fast; in fact, you need to drink a lot of it.

You lose water every day without even knowing it.

For instance, sweating makes you lose 16 ounces of water, and you lose another 16 ounces when you exhale.

You need another 48 ounces of water for the proper functioning of your intestines and kidneys.

So just getting by needs 80 ounces or 10 cups of water.

When you exercise intensely, your body’s need for water goes up.

You will need to make sure that your body is fully hydrated at all times if you really want to gain muscle weight fast.

According to studies, a drop of only three to four percent of the body’s water levels leads to a 10 to 20 percent reduction in muscle contractions.

The crux of muscle building is moving the maximum weight for the most repetitions possible.

You need to drink a lot of water to gain muscle weight fast, especially before a workout, to maintain the 70 percent water content in your muscles.

Water will also help to prevent injuries during your workouts.

Your connective tissue and joints undergo a lot of stress when you train at a high intensity over long periods of time.

Your joints are cushioned and lubricated by water, and this prevents injuries. This will enable you to gain muscle weight fast, and will decrease the risk of injury in the process.

The digestive process also cannot work without water.

The mainstay of any diet designed to gain muscle weight fast is protein.

It cannot, however, be directly absorbed by the body’s cells.

To allow the cells to use it to help you gain muscle weight fast, protein needs to be broken down into its component amino acids.

To be able to do this, your body needs water.

Through perspiration, water keeps your skin moist, and helps to regulate body temperature.

When you’re performing intense exercises to gain muscle weight fast, this is especially important.

Water also helps you to cleanse your body of unwanted waste products through sweat, expired air, feces, and urine.

Here’s a little secret: you also burn fat because of water.

So when you want to gain muscle weight fast and get ripped, its paramount to ensure that you get enough water.

Everyone says that we need to drink eight to ten glasses of water every day.

Is this sufficient, especially when your goal is to gain muscle weight fast?

Visit the website below to find out exactly how much water you should drink everyday and how water can help you gain muscle weight fast….

www.Muscle-Gainer.com



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Muscle Gaining Secrets – The Most Effective Weightlifting Routines, Muscle Building Exercises, and Diets

January 29, 2010 – 3:20 pm

Muscle Gaining Secrets

Building muscle can be hard at times, but people across the world to be crazy about it. Although 90% get side tracked and not achieving this goal, which is ultimately looking attractive and invested in a good muscular body. Imagine burning fat while trying to growth muscle at the same time, never easy. Perseverance, contribution and extreme endeavors are vital by an individual, eventually to put up muscle or body shape. The rule of thumb is to execute the best muscle workouts frequently and sticking to a balanced healthy diet.

Furthermore patience is a virtue, it wont hurt being a little patient if you want to be successful reaching targets. Here is an ultimate guide to officially the best muscle building workout: Officially the Best Muscle Building Workout: There are no shortcuts or special tips when it comes to finding the best muscle workouts. Many of us try to imitate Arnold or other pro bodybuilders by copying their workout routines, but in vain. Technically as athletes the pros are gifted with naturally a good body frame, therefore can control effectively.

Different body types have varied muscle building approaches to be more effective. The following shows the most efficient tips for building muscles: Improve Workout Period: There will be a point in time when the body is used to the general workouts. For example if a workout is 30 minutes each day, lengthen the timing to around 45 minutes. Or another instance is exercising muscle building workouts 5 days a week, rather than three times, hence assisting in gaining muscles fast. Although make sure your not being overworked.

While performing officially the best muscle building workout routine, again put emphasis on a strict healthy diet plan. Lacking well balanced nutritious diets will certainly consume you. Yours efforts would have been well and truly wasted in building muscle. Try changing eating habits, follow healthy servings but in less quantities, while moderately reducing frequent eating of large quantities in one go.

Now this will support the bodies metabolic rate whilst losing excess fat. Another essential tip is to put emphasis on proper resting time to get the body to fully recover, as the workout schedules can be intense. In due course aiding room for growth and expanding of muscles. Workout to Build Different Muscles: How to improve workouts to build solitary exercises for individual muscle?

Once a week, reserve a time frame for chest muscles, leg or arm exercise and abdominal or back exercise. Although try to not make it a regular habit in performing individual solitary exercise. While mentioning depending on an athlete, some succeed with short-term gains, for instance a soccer player would give more focus on leg exercises. Start taking action to gain your muscles by Getting Your Muscle Gaining Secrets eBook now!



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Body Building Training – How to Build Lean and Ripped Muscle to Attract Your Dream Girl

January 28, 2010 – 9:14 pm

Body Building Training

Those guys willing to get lean and ripped muscles to impress this girl friend or the hottest women could concentrate on few simple matters to get this spinrt done. If you are very skinny, you might feel uncomfortable or relatively low confident to state of affairs in on girls as opposed to the ones who are having a muscular body. It is a fact of 21st century that women are impressed by the muscular body a man possess.

If you possess a perfect V-shaped body along with ripped muscles you have probably won the most of battle to attract your dream girl. Well, thin and skinny persons should take to strength training exercises to develop their muscles. Along with it a high protein diet is very essential to develop your muscles. Do not go for heavy weights in the beginning simply because you see around other bodybuilders doing so.

Remember it is not just about gaining muscles it is also about increasing your strength. If you are not used to lift such heavy weights it can lead to cramps and injuries. Strength to lift weights is developed gradually in your muscles through strength training exercises. Body Building Training

As a beginner you can start with aerobics and then proceed with free weight exercises and at a mature stage you can switch to resistance machines. Free weight exercises like dumbbell exercise, pull ups, pushups, bench press, squats, and dips will help you a lot to prepare a good muscle foundation for you. Try for compound exercises that will target multiple muscle groups in your body.

Once you have a good muscle foundation you can go further to make it ripped and develop cuts to make your body more appealing. Resistance machines can help you to achieve this goal. Limit your workout time up to max of 1 hour. If you are exceeding this limit at a time you are over stressing your body and burning off calories unnecessary. Protein diet followed by exercises is a key factor in increasing your muscle size.

Remember the fact that proteins are not stored in body as fats. Excess proteins are thrown away through urine. So if you are not exercising the excess proteins that you are consuming will not at all be utilized. The three muscle groups you need to concentrate to attract women are your chest, arm muscles- biceps and triceps and your abs. Well developed chest, huge arms and perfect 6 pack abs makes your body look perfect and more appealing. Chest can be developed by bench press, dips and chest dumbbell exercises.

Arm muscles can be developed by pull ups, bar dips, bench press and dumbbell exercises. Once you have a good muscle foundation you can go onto make your abs ripped and develop cuts. Resistance machines can be useful to develop your abs and make them ripped. Skinny individuals can also develop into perfect V-shaped muscular men.

You should concentrate on those exercises which develop you chest, biceps, triceps and your abs muscles because girls get attracted mostly to these muscles. Perfect combination of exercises along with proper diet and supplements can help you achieve your goal. Start taking action to gain your muscles by Getting Your Body Building Training eBook now!



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