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These moves incorporate many muscle groups at once, so they are efficient and effective. A great example of a compound move is a shoulder press from a squat position, which works the legs and shoulders simultaneously. 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. This technique will produce lactic acid, which helps to stimulate muscle growth. By consistently focusing your routine this way, you maximize the effects of your muscle building. One of the most important things you can do to aid in muscle building is to stretch after working out. If you are under the age of 40, every stretch should be held for a minimum of 30 seconds. If you are over 40, hold the stretch for a minimum of 60 seconds. Post-workout stretching improves the effectiveness of muscle-building exercises and reduces the risk of injury. You can cheat a little bit when lifting. You can utilize a small bit of body weight if you need to squeeze out a few extra repetitions so that your workout is maximized. Remember, though, that this tactic should only be used when there is no alternative. Always make sure your rep speed remains the same.

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