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Step 5 Eat five to six small meals each day. Sleep debt can hinder protein synthesis, which is the process of building lean mass. Tip Keep a log for both your diet and training. If possible, find a workout partner to train with -- not only will this help keep your workouts fun, but it can also provide motivation and make the gym environment seem less intimidating. Seek the assistance of a trainer if you're not sure how to perform a movement or use a machine.

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Kamila. Age: 28.
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However, it's a good idea to vary reps and sets to keep your muscles guessing and speed up your gains.

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Finley. Age: 28.
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Girl's Biceps

When possible, include challenging compound movements such as squats, lunges and bench press. For example, a three-day training split may look something like this: legs and arms one day, back and abs the next, and chest and shoulders on the third day. Step 5 Eat five to six small meals each day.

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