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I know this can be a heated topic especially when trying to gain...but a good crossfit or hiit routine....either with weights or body weight will guarantee strength gains. Start with a tabata routine...20 seconds of exercise...10 seconds rest...8 exercises...8 rounds...push-ups, squats, pull-ups, crunches, single arm clean…
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Try jim stoppani's (might be spelled wrong) Shortcut to size program on bodybuilding.com...great program with a diet to follow along...also has an excellent Shortcut to shred program
