No such thing!: You need a structured weight lifting program,you should work on all muscles upper and lower extremities. This will give you a well rounded increase in muscle mass. It takes times,dedication, persistent work,as well as proper diet and hydration. Join a reputable health club, hook up with an AT-C and get a program set up to meet your needs and abilities. You are not 18 anymore.
Answered 10/18/2015
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