Reverse the movement. More From Fitness.
Since you have just started, you will notice large strength gains before you gain any mass.
If you need a routine, I would do some research and actually look at the muscle building routines on this site..
Fats Protien is worth 4cals and so are carbs, Fats are worth 9cals, all of which per gram.
But benching with a bar generally hurts my shoulders whatever I do.
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