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How can I gain muscle mass through exercise?

Q: I do regular exercises (workout) at home in the evening for around 40 minutes. I do jumping, push ups and then workout. I have 10 kg dumbbells with me. I want to increase the strength and size of my muscles (especially triceps and biceps).

A:To gain muscle mass that translates into size, there are many formulae, which perhaps cannot be covered here in detail. Suffice to start with, is less repetitions with heavier weights, still keeping basic rules in place: proper form to accompany the movement and at least 48 hours gap between the last workout of the same muscle/muscle group. You can increase the weights by 5% every month, but beware that you prevent injury by warming up and cooling down before and after your workout (respectively).


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