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- How to Gain weight for skinny guys
- What Food Should I Eat to Bulk Up?
- Skinny Guy Workout Plans for Bulking Up
People spend their entire adult life trying to pack on muscle, and after years and years of trial and error, they finally crack the code. And this website is going to share the same code with you.
I am Gurcharan Singh, an active and passionate man. I had a major injury in the left hand and the wrist was broken.
Though the injury was healed and my wrist was again in shape after 6 months of treatment but still, I was not able to work out properly.
At gym lifting weights was a big problem for me.
Here in this free guide, I am willing to share my own experience and journey from skinny to bulking up in a healthy way.
This topic can be near and dear one for you all, because you might have spent your entire life devoted to this stuff.
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How Fast can it take to grow muscle?
Here are some of the tactics you can use. Learn how. This free guide is going to get you started off on the right foot!
How to bulk up after several sufferings as a skinny guy?
It is one of the most important things for putting on muscle (your diet). Common queries are like:
- What foods should you eat to bulk up?
- What is the best bulk up strategies?
- What supplements should you take to bulk up and build muscle?
- How to grow bigger muscles (get stronger).
- Skinny Guy Workout Plans for bulking up.
- Can bodyweight training help you bulk up?
- One is skinny fat: whether he should gain weight or lose weight first?
RECOVERY, TIPS AND TRICKS, NEXT STEP:
Till now, it’s still a big challenge for us to gain weight or build muscle.
This article outlines all mistakes, successes, failures, and adventures related to the journey of building your muscle.
The Most Important Thing for Putting on Muscle: Eat More Food. This plate of food will help you get bigger. As they say, muscle isn’t made in the gym, but in the kitchen:
If you want to bulk up, you’d be better off working out twice a week for 30 minutes and eating right, than working out 6 days a week and not eating properly.
Some people learned this the hard way though. Some spend four years of college working out five days a week for 90 minutes a day trying to get bigger.
Some even drink protein shakes as if they are supposed to. Though they get a little stronger but never bigger. Why?
BECAUSE THEY DIDN’T EAT ENOUGH CALORIES
More often than not, that person thinks they are eating enough, but are definitely not. Here’s the truth:
If you want to bulk up, then you need to focus more on your food intake.
Your body can burn 2000+ calories every day just existing (and then factor in exercise and, gulp, cardio), and you need to overload with calories in order for it to have enough fuel for the muscle-building process.
For every person, the number of required calories for bulking up daily is different, especially when you work out, and how much weight you need to gain:
- For some people, it might be 2,500 calories a day.
- For others, it might be 3,500 calories a day.
- For others, it might be 5,000 calories a day.
Don’t do Calorie count though the focus should be on a “healthy plate” approach just think for a beginner starting out, counting calories for a few days is a great place to start.
So, track your calories using various mobile applications present, count these over a few days and get an average. Certainly, you’ll discover you’re eating significantly less than you thought you were.
And then eat MORE! If you’re not bulking up, eat more.
Spend the next two weeks eating an additional 300-500 calories per day above your TDEE (which you calculated above) and see how your weight adjusts (and how you look in-progress photos!).
If you are not getting bigger, add an additional 300-500 calories per day and repeat the process.
Depending on your training, genetics, how skinny you are, and how much muscle you need to gain, you can decide how much weight you want to gain each week.
Everybody’s results will vary, and thoughts are mixed on how quickly we can build muscle:
Under optimal conditions, some say you can expect to gain 1 pound (.5 kg) of muscle per week, some results have shown that 2 lbs (1kg) per month is more realistic.
A 2016 study revealed that strength training produced a 2.2 lb. increase (1kg) increase in lean mass in 8 weeks.
Regardless of how fast you bulk up; it might be helpful for you to gain weight by putting on some fat with your muscle!
Here are a few things to keep in mind you overeat WHILE strength training: extra glycogen, some fat, and water stored in your body can be a good thing for your confidence and get you headed down the right path.
So, don’t listen to the sites or programs that say “gain 40 pounds of muscle in two months!” Unless you’re on the juice, it’s going to be a slow, long process.
Yes, it is possible to have incredible transformations in a short amount of time, as Gurcharan Singh addressed “when I gained 18 pounds (8.1kg) in 30 days.
This was due to strength training, overeating, protein, and extra water weight (from supplementing with creatine).”
SUGGESTIONS: How to Build Muscle Quickly For Skinny Guys
Rather than massive weight gain over a month, you’d be much better off gaining .5-1.5 lbs. (.25-.75 kg) a week, every week, for six months…and keeping the weight on! Now, since this stuff isn’t easy.
There’s nothing worse than spending 6+ months in a gym and doing what you think you SHOULD be doing, only to step on the scale and realize that you haven’t made any progress!
Learn to bulk up correctly with our Coaching Program!
If you’re somebody that’s worried about wasting time, or you want to have an expert guide your nutrition based on your current situation, consider checking out our Online Training Program! Your Coach can help you build muscle quickly.
What Food Should I Eat to Bulk Up?
What should one at to grow big? Let’s go through how you should be prioritizing your nutrition, nutrient by nutrient:
- Protein: rebuilds muscle after you break it down.
- Carbohydrates: provides your muscle with fuel and body weight with energy
- Fat: helps your bodily functions and can also be burned as fuel in the absence of carbs.
Let’s look at each of these individually:
PRIORITY #1: PROTEIN
Protein can come from any number of sources, including:
- Meat (steak, bison, pork).
- Fowl (chicken, turkey, duck).
- Eggs! 
- Cheese and dairy.
- Fish and shellfish (salmon, tuna, shrimp).
- Legumes (black beans, chickpeas).
- Other vegetarian protein sources here.
Here is our recommendation that how much protein should you take:
- If you’re of healthy weight, active, and wish to build muscle, aim for 1 g/lb (2.2 g/kg).
- If you’re an experienced lifter on a bulk, intakes up to 1.50 g/lb (3.3 g/kg) may help you minimize fat gain. Target at least 1 gram of protein per pound of body weight (2.2 grams per kg).
If you’re curious, from our healthy eating article, this is what a portion of protein looks like:
A serving of protein should be about the size of your palm, like so.
Also, here’s how much protein is in a serving of food:
- 4 Oz (113 g) of chicken has around 30 g of protein.
- 4 Oz (113 g) of salmon has 23 g of protein
- 4 Oz (113 g) of steak has 28 g of protein.
Want to get more protein? Consider protein shakes.
PRIORITY #2: CARBS
After protein, in order for you to get bigger, you need to eat enough calories, and those calories should come from sources composed of carbs and/or fats.
Here are foods full of carbohydrates you can prioritize for bulking up:
- Legumes and lentils
- Sweet potatoes
- Regular potatoes
- Whole grain pasta
- Whole grain bread
- To help you get better at eyeballing serving sizes: Showing you a serving of carbs
- 1 serving of a starchy carbohydrate is 1 cupped hand (uncooked), or your two hands forming a cup (cooked).
In addition to consuming carbohydrates from these sources, it’s okay to consume plenty of fruit while trying to bulk up!
PRIORITY #3: FAT!
Fat is a macronutrient that you can eat that can help you reach your goals in the right quantity, as fat can be higher calorie and you can eat lots of it without feeling full. Healthy fat can be found in foods like:
- Macadamia nuts
- Olive oil
- Almond butter
- Peanut butter
Science has recently come around on saturated fat too. Once completely vilified, but now considered okay for moderate consumption.
Saturated fats can come from things like:
- Whole milk
- Full fat dairy
- Coconut oil
- Grass-fed butter
- Fatty cuts of meat
For reference, a single serving of almonds contains around 162 calories. Knowing the correct amount of almonds to eat can help you with your calorie goals.
A single serving of olive oil can gain you 19 calories. This shows the serving size of olive oil, which is very dense calorie wise.
As you can see, you can eat an extra 500 calories of “healthy fats” by eating lots of “heart-healthy” fats like nuts or adding more olive oil to your meals.
PRIORITY #4: VEGETABLES!
Last but not least, you need vegetables in your diet. If you start to eat a lot more food, your “indoor plumbing” is going to really benefit from eating some high-fiber veggies with each meal: A serving of veggies is about the size of your fist. A serving of veggies should be the size of your first (or greater).
Here’s a quick, non-complete list of veggies that can fill your plate:
- Spaghetti squash
- Brussels sprouts
BRINGING IT ALL TOGETHER:
If your meal plate looks like this, you’re doing a lot of the heavy lifting for weight loss.
This plate and serving size stuff above is just to help you get started thinking about healthy food differently and in proper portion sizes.
TO RECAP, HERE’S How to Eat to Gain Weight:
- Calculate your (Total daily energy expenditure) and add +500 cal over your number.
- Consume 1-1.5g per pound (2.2-3.3g per kg) of bodyweight in protein every day.
- Consume the rest of your calories from foods composed of carbs and fats.
- Always eat vegetables so that your body can actually PROCESS all this extra food.
- If you are not gaining weight, add more carbs and/or fats to your meal.
It really does come down to the following:
Increase your portions of carbs and fats! Whenever we work with coaching clients who struggle to bulk up, this is the area we target: adding more carbs and fats to each meal.
Need an expert to help you bulk up quickly and safely? Enroll Now Bulk Up Program
What are the Best Popular Bulk Up Eating Strategies To Gain Weight?
This LEGO is making a tasty meal of fish and veggies, so he can eat healthy.
If you read the previous section, you know that we have some pretty specific “best practices” on how to bulk up.
However, there are multiple strategies that can also work, and I’d like to cover each of those here too.
Depending on your budget, your taste in food, and your goals, these strategies will work better for some than others.
#1) The “Healthy” Bulk
This method to success multiple times (including right now).
Ultimately, follow the good food principles whenever possible (good sources of quality meat, tons of vegetables, minimal amounts of gluten and processed carbs), but mixing in some specific items that are calorie/carbohydrate dense to reach calorie goals for the day.
#2) The “See Food” Diet
This is the diet that can put you on 18 pounds in 30 days. If you are super skinny and on a tight budget, this might be your only option, and that’s okay! Foods that are high in calories include:
Whole milk, cottage cheese, cereal, pasta, rice, potatoes, fast food, ice cream, juice, peanut butter sandwiches, fast food, meatball subs from Subway, pizza, burgers, etc.
Whatever gets you to your caloric intake goal for the day. You can even use some weight gain like OOOUURRR PRODDUUCCTTT for helping you to increase a bit more of your weight.
If you are training properly, a majority of these calories will go towards building muscle instead of putting on a lot of fat.
Gurcharan’s thoughts: I’m not a big fan of this method much, as I’ve come to learn the quality of food is as important (if not more so) than quantity when it comes to your overall health, and we’re aiming for bigger AND healthier.
#3) GOMAD –
Drink a gallon of whole milk every day along with your meals.
GOMAD will for sure help you gain weight, as this kid can attest to.
Sounds crazy, yup, but it works. A gallon of whole milk is full of enough sugar, carbs, fats, and protein that when all said and done, results in 2400 calories consumed in liquid form.
Mix in vegetables and meat for healthy meals and you got yourself a simple to follow diet.
#4) Paleo Bulk or Keto Bulk
Bulking up while following the Paleo Diet, or bulking while following a Keto Diet. Yes, it’s possible to bulk while following either of these diets:
- If you are eating Paleo, you’ll want to eat LOTS of carbs and fats from calorie-dense foods like fruit, sweet potatoes, and nuts.
- If you are going Keto, you’ll want to eat a good amount of fat from cheeses, nuts, oils, and so on.
- If you have the budget and want to try it, go for it. You’ll be eating truckloads of nuts, avocados, and sweet potatoes.
Best Strategy For Skinny Guy Bulk Up Fast
The most success with Coaching Clients who adapt a “healthy bulk” strategy, #1 above. It’s a focus on real food, sustainable increase in calorie intake, and can be adjusted easily by adding or reducing total portions of carbs and fats.
What Supplements Should you take to Bulk up? How to eat more calories? If you are struggling to consume enough whole foods every day, then here are some tips to help you reach your caloric goals to bulk up:
Bulking Supplements For Skinny Guys – To Bulk up fast
Most supplements are garbage and deserve to be tossed out. Plus, you should ALWAYS prioritize consuming real food over shakes and powders.
However, if you are interested in bulking quickly, there are two I would recommend:
- Protein Powder. A great solution for getting extra protein and calories in your diet and building muscle.
- As we point out in our article on protein and protein shakes, mix and match your own ingredients and see how many calories you can get into a smoothie without breaking your blender.
- Creatine supplement. It helps your muscles retain more water, and has been shown to increase the hormone IGF-1, which is needed for muscle growth.
- It’s one of the only two supplements (along with protein) that I take regularly.
Here are two more big suggestions on how to bulk up in this section:
- #1) Liquid calories are your friend. Liquid calories can give us lots of calories without ‘filling us up,’ which is an easier way to consume enough calories every day without feeling overly full.
You can even get a huge chunk of my calories every day from making my own ‘Powerbomb Shake – from our Protein Guide
- Water: 16 oz.
- Quaker Oats: 3 servings (120g)
- Frozen spinach: 1.5 servings (120g)
- Frozen mixed berries: 1.5 servings (120g)
- Protein powder: 2 scoops of Optimum Nutrition Vanilla Whey
And here is the macronutrient breakdown:
- Calories: 815 cal.
- Protein: 70g
- Carbs: 107g
- Fats: 12g
Put all of this into a Blender, it is worth the investment. If you need even more calories consider adding whole milk, coconut milk, or almond milk instead of water.
You can also add a shot of olive oil to add calories/fats to a shake.
#2) Train your Body to Eat More:
If you are cooking rice, each week try adding in an extra quarter cup when you cook it. And yeah, you have to FORCE your stomach to accept more food, even when you’re not hungry.
This is not enjoyable, as you often feel like you’re going to explode. You’ll often feel like you ate too much when trying to bulk. Hang in there!
However, just like it’s necessary to force your muscles outside of your comfort zone to get bigger, you need to force your stomach outside of its comfort zone until it adapts to accepting more calories.
So, start by adding a little bit more food each day and soon enough your stomach will expand.
How to Grow Bigger Muscles: Get Stronger
Front squats will help you grow big and strong. When your strength train, your muscles are broken down and then get rebuilt stronger to adapt to the stress you have applied to it.
So every time you pick up a slightly heavier weight, you are increasing the challenge and forcing your muscles to adapt and get more resilient.
If you want to get bigger, focus on getting stronger. As long as you are continually increasing the weights or increase the sets and reps you are lifting, your muscles will continually adapt to get stronger.
This is called “progressive overload” and it. is. everything. If you are doing this while eating enough calories, you will get bigger.
You have two approaches to consider while bulking up:
PATH A: BODYBUILDER BULK.
Follow a bodybuilder type routine that focuses on isolation exercises that chops your body into different segments and works each of them out once a week.
You may have seen something like this:
- Monday: Chest
- Tuesday: Legs
- Wednesday: Shoulders
- Thursday: Back
- Friday: Arms and Abs
These routines are fine, and you might even enjoy them. However, they do require a fairly large time commitment at the gym, and you’ll be training 5-6 days per week.
Also Read – gym workout plan for beginners
PATH B: STRENGTH AND MUSCLE.
Focus on full-body routines that contain compound exercises like squats and deadlifts that give us the most bang for our buck.
Every time you train, most of the muscles in your body are getting worked out.
Specifically, this path has you focusing on getting really strong at these movements:
- Overhead Presses
- Bench presses
- Body rows
If you can focus on getting really strong with the above exercises, and eat enough calories, you will also get bigger in all of the right places.
Path B is something we’re bigger fans of compared to Path A, and it’s what we recommend to our Coaching Clients.
Specially, we find it to be safer and also more time-efficient: you’ll be training just 2-3 days per week on this path (instead of 5-6 days per week with Path A).
Mark Rippetoe (author of Starting Strength, a must-read for anybody interested in the above exercises) lives for old school barbell training (path B):
Why? Because it works. Just. Keep. Eating. And. Lifting.
Skinny Guy Workout Plans for Bulking Up
As we cover in our “How to build muscle” article, here’s a sample routine you can follow NOW to start bulking up. After you do your dynamic warm-up, do the following workout:
MONDAY BULK UP WORKOUT:
- Squats: 4 sets of 5 reps
- Bench press 4 sets of 5 reps
- Wide Grip Pull-Ups: 3 sets of 10 reps
- Planks 3 sets of 60 seconds
WEDNESDAY BULK UP WORKOUT:
- Deadlift: 3 sets of 5 reps
- Overhead Press: 3 sets of 5 reps
- Inverted Bodyweight Rows: 3 sets of 10 reps
- Hanging Knee Raises: 3 sets of 10 reps
FRIDAY BULK UP WORKOUT:
- Front Squats: 3 sets of 5 reps
- Weighted Dips: 3 sets of 10 reps
- Weighted Chin-Ups: 3 sets of 10 reps
- Reverse Crunches: 3 sets of 15 reps
- Get stronger and the rest will take care of itself.
Gonzo knows he has to eat protein to match his strength training goals, but he doesn’t eat chicken, for obvious reasons.
Stay Super Fit Recommendation Fitness Tips:
Feel free to pick WHATEVER workout program you want from wherever. If you don’t want to follow the workout above, consider these sources:
- 5 Beginner Strength Training Routines you can follow.
- Follow our 6 level gym workout routine.
- You can build your own workout routine.
You can follow any workout from any muscle magazine. If you’re curious, here are some commonly accepted strategies based on your goals for how many sets and reps you should do:
- Strength and power: 1-5 reps
- Strength and some size: 5-8 reps
- Size and some strength: 8-12 reps
- Muscular endurance: 12+ reps
Now, don’t worry too much about which path is best. Nutrition plays the most important role in bulking up, and any strength training plan will help you get bigger.
There are 3 studies we want to point out:
- A recent study showed that a higher intensity workout (heavier weight for low reps) created more muscle mass than a higher volume (lower weight for more reps).
- Getting more volume (more sets of exercises) per week resulted in more mass compared to less volume (fewer sets of exercises), in this study.
- Studies show that weight training creates superior “bulk up” results compared to bodyweight training, but that doesn’t mean bodyweight training isn’t beneficial. Studies show that bodyweight training exercises can build muscle, but require a LARGE number of sets per rep, and pushing oneself to absolute failure.
What this means: Don’t overthink it.
- Pick up heavy stuff for 3-4 sets of 5 reps. Pick up a weight that is heavy enough that you can only complete your specified number of reps.
- Challenge yourself on bodyweight exercises, either by making them more difficult, adding weight, or doing high reps to failure.
- And then do more next time.
What’s important is that you pick a plan and follow through with it while focusing on eating enough. After a few months, you can reevaluate and then adjust based on how your body has changed.
On any of these days, feel free mix in bicep curls or triceps extensions or calf-raises at the END of your workouts.
- Focus on the big lifts first and get stronger with them.
- How much weight should you lift? For every one of the barbell movements above, I start with just the bar, and then add weight in 5lb increments each week.
- It’s important to get form right and get your body used to the movement for when you start to lift heavyweight.
- How long should you wait between sets? Again, don’t overthink it. Waiting 2-3 minutes allows you lift heavier weight, and thus makes you stronger.
- Stay consistent like a mouse and you’ll bulk up. Maybe eat a little cheese too.
- Waiting 60-90 seconds puts more of an emphasis on muscular size and endurance (as you’re resting for a shorter period) …but don’t overthink it.
- Do the next set when you’re ready?
- A piece of advice from 8-time Mr. Olympia, Lee Haney: “stimulate, don’t annihilate.”
Don’t destroy yourself for the sake of destroying yourself; stopping one or two reps short of maximum effort can save you from overtraining and potential injury – remember that muscles are built in the kitchen!
If you’re already overwhelmed and just want somebody to tell you what to do, you’re not alone.
Can Bodyweight Training Help Me Bulk Up?
Yes, you can get bigger and stronger doing exclusively bodyweight exercises. Take a look at any Olympic gymnast: He is jacked, with giant muscles, all built with bodyweight exercises:
Proof that you can get big and bulky with just lifting yourself up. HOWEVER, it requires a very specific type of training regimen to see those results.
Studies show that weight training creates superior “bulk up” results compared to bodyweight training, but that doesn’t mean bodyweight training isn’t beneficial.
Studies show that bodyweight training exercises can build muscle, but require a LARGE number of sets per rep.
In other words, you’ll need to push yourself to absolute failure. So,
Here’s where the challenges arise:
- Like with weight training above, you need to increase the difficulty in order for your muscles to adapt.
- Because it’s often more challenging to add a few pounds to a bodyweight exercise to make it tougher – compared to putting a weight on a bar, you need to increase the difficulty of the bodyweight movement itself.
- If you are trying to build size, you can also do sets where your rep ranges are in the 25-35 reps per set, and you are pushing your muscles to failure (woof).
- If you can do 4 sets of 15 push-ups, consider making them harder to progress. Do 4 sets of 15 pushups with your feet on a bench.
- Decline push-ups like this are a great way to progress your bodyweight exercises.
- Bodyweight squats too easy? Work your way up to pistol squats (one-legged squats).
- 4 sets of 12 pull-ups not a challenge anymore? Great. Make them tougher. Go for a wider grip, an uneven grip, or weighted pull-ups.
- Maintaining a wide grip is a great advanced pull-up.
We highly recommend beginners start to take a serious look at strength training with free weights; it’s much easier to record one’s progress, easy to add more difficulty (just add more weight!), and very structured.
You can also mix in bodyweight training, which is what we prefer to do! In fact, we personally believe the best routine mixes both weights and bodyweight training.
Weight training for my lower body, advanced bodyweight movements for my upper body.
Every day starts with either a squat, front squat or deadlift. Also, it contains a lot of Olympic/gymnastic style movements and holds to build upper body strength.
What it really comes down to is this: no matter what you have access to (a gym, barbell, dumbbells, or just a pull-up bar) you can find a way to build strength and muscle if you follow a plan and eat enough calories.
If you’re trying to bulk with just bodyweight, it might be worth enlisting the help of a coach to help you scale your bodyweight exercises correctly and in the proper sequence!
What if you need to lose weight?
If you are skinny fat (you have skinny arms and legs but have a gut), there are three paths available to you:
- Bulk up and build muscle, then lean out.
- Lean out, then build muscle.
- Build muscle and lean out at the same time.
We all want Door #3, right?
Here how to do accomplish both goals at the same:
- Heavy strength training…
- While following a healthy diet and slight calorie restriction…
- To decrease your body fat percentage.
If you follow a program with the right calories and strength training, you can both lose weight and build muscle at the same time.
Get yourself down to roughly 12% body fat (~20% for women), and then start to increase the size. By slimming down first, while building muscle, you don’t have to worry about buying BIGGER clothes first, only to then need smaller clothes once you start cutting the fat.
Then, once you decide to eat more and get bigger, if you notice your body fat percentage start to creep up, you can simply adjust until your body fat gets back in the acceptable range. Then keep building!
To recap, here’s what to do if you are skinny-fat:
- Eat a caloric deficit while heavy strength training to build muscle while leaning out.
- Prioritize protein intake: 1.5g per pound (.75g per kg) of body weight.
- Get strong as hell with big lifts and low reps (this will build muscle even in a deficit).
Once you reach a certain body fat percentage you’re happy with (probably 10-12%), then you can increase your caloric intake to build more muscle without putting on too much fat.
A proper coaching program can help you rebuild your physique. Learn how:
- Proper Sleep and Rest for Putting on Muscle
- This pup sleeps so he can grow big and strong.
- Last but not least, the other important piece to this TRIFORCE of muscle building:
- Strength training, eating enough, and recovery.
Your body builds and rebuilds its muscles during recovery. Our muscles generally need 48 hours or so to recover from its previous workout, so I do not recommend you do any serious strength training of the same muscle group on back to back days.
Feel free to do dynamic warm-ups or fun exercise if you feel like it doing some active recovery on off days, but I tend to take my off days OFF.
A word about cardio: if you are serious about getting bigger and stronger, lots of long-distance cardio will work against you.
Your body has to burn so many calories for your runs that it doesn’t get to use any of these calories in the muscle-building process.
If you do long-distance cardio, it might be stalling your progress on bulking up. If you love to run/bike, that’s cool, as long as you know it’s slowing (or halting) your progress.
So, cut back on the running or cut it out completely.
Try mixing in sprints and interval training if you want to keep the cardio up without having to do all of the crazy distance.
You can always add it back in once you accomplish your weight gain goals.
A few words on SLEEP: You need more of it when you are building muscle. It’s that simple.
Make sure you prioritize rest if you’re trying to bulk up and grow muscle.
Don’t be surprised if, after a heavy deadlift day, you find yourself wanting to sleep for 10 hours. It might mean less TV or less video games.
Again, if you are serious about getting bigger and stronger, don’t neglect sleep and check out our exclusive product range.
- BEGINNERS STEP BY STEP EXERCISES TIPS FOR FITNESS
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- Best Back Exercises – Complete Guide for Building Bigger Back
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