For the best gains in chest size, you should work your pecs one other day in your training week, either with the same exercises or other chest moves of your choice. The following workout, designed by Rusin, can be done once a week in place of your existing chest workout.
EDIT: This one, however, is a very interesting study done on athletes in negative energy balance to see what is needed to counteract loss of muscle mass!
Notice you are working largest to smallest bodyparts and avoid training more than 5 days per week.
When you are almost worn out from doing shrugs, Take and shrug up to the highest point that you can.
The intensity of squats not only produces testosterone but also helps to release HGH throughout your entire body.
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