Any muscle gain programs ?

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8 Posts
Oct 1, 2014 10:09pm
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I'm 20 and I weight 126 pounds and I'm 5'6 7ish ...can anyone link me to a program or routine or any website that it's very effective to help me gain muscle gain ? I have no fat at all and it seems like my biceps can't grow cuz of that lol. Since I have like no fat ..my triceps makes a beautiful arm tone în wave shapes :) but I can't grow muscles anymore I guess :( I need a routine on how to gain weight well just fo my arms I need if there is please help with any routine or diet.

01 Oct
bodybuilding.com
02 Oct
Focus for about a month or two on mass building exercises: bench press, squat, shoulder press, dead lift, barbell rows, barbell curls and triceps press... keep a comfortable weight but heavy enough to do no more than 10 reps...
15 Nov
begin with the basics workout: legs, shoulders arms for 2 or 3 months, and eat any naturals foods.. a lot of carbs= weight gaining; a lot of protein= muscle mass/building muscle/growing up ! focus on eating 15 to 30g of protein for 3 to 5 times a day! goodluck bro!
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