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These exercises use various muscles at once. For instance, a bench press uses your shoulders, triceps, and chest at the same time. Train by completing as many reps and exercises as possible during each session. Commit to lifting at least fifteen times while resting for about a minute before the next lift. When you do this your lactic acids keep flowing and help stimulate muscle growth. By consistently focusing your routine this way, you maximize the effects of your muscle building. Try to workout for an hour, or less. 

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