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You need to do things like increasing protein and avoiding foods rich in fat. This is not a pass to eat more food. Instead, it means you must balance your diet. A vitamin or protein supplement can help you to get everything your body needs to build muscle. Get better at bicep curling. Generally, while doing bicep curls, you don't get the most benefit offered from a curl because you don't get the bar up past the point of being parallel. The strongest portion of bicep curls is the top portion. Perform seated barbell curls to correct this. Perform your squats in a smart way. Use a point near the middle of the traps when lowering the bar.
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