An upper-body dumbbell workout is the fail-safe way to boost strength and muscle definition in the arms, shoulders, chest, ...

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3. Eat a balanced diet: You likely need to eat more calories than you're used to in order to support new muscle growth and energize your workouts. Eating more protein, especially, will help grow and ...

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Raise your arms in front of you as you go ... The focus is on performance, not muscle size. And the risk of injury is significantly lower, which makes it suitable for people of all ages and ...