Using a resistance band, broom handle or similar, adopt a wide grip above your head. That prep starts with mobilising the shoulder joints.
As the training part: you have a lot of training programs for begginers on this forum and on the internet.
Basically your results actually will not decrease because workload is greater and stress on muscle tissues is greater.
But i would say no anyway because if you train your legs hard and properly then it should take the best part of the week for them to recover fully anyway.
On the directions of use, it says 2 level scoops ( aprox 75g ) And On the plastic scoop, it has a number 2 on it.
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