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3

The obvious answer regarding exercises: squats. Stay away from the smith machine, please. Learn how to do squats with the barbell. They are safe when proper form is used and the safety pins are correctly set in the squat/power rack. You can just set the bar down if you fail a set. If you want to focus on posterior chain, low-bar squats would benefit you ...


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The additional weight could be due to a number of factors: You have ignored the weight of the bar. A Olympic barbell is 20kg (sometimes 13.5kg). A Ez bar (cambered) is usually 7.5kg. A thicker bar means your forearms are working harder to hold the weight. Stand on a pair of scales with either weights and then work out what the difference is.


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TDEE stands for Total Daily Energy Expendature. There are 2 questions here. Why do you need to eat more than normal to pack on muscle? Why can't you use carbohydrates only? Question 1 If you eat at your TDEE level you should not put on or lose any weight provided you don't change your daily activities drastically. To efficiently gain muscle you need to ...


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So you can be strong. If you only eat enough calories to replace what you burn through exercise your body will not have the extra energy it needs to build muscle mass.


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Traditional indian diet means carb-loaded with a lack of protein, at least from what I've experienced of Indian cuisine. Your macros are likely not good with such a diet. You have to adapt. It's 90% diet and 10% what you do in the gym.


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light weightlifting This will not build muscle for you. Lift heavier weights. some cardio excerise This fights your effort to gain muscle. Consider doing less cardio if you want to grow muscle. traditional Indian diet You're not giving much detail here, but more food, particularly more protein, would almost certainly help. To recap: to grow ...


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The question is rather vague, but there are a few potential reasons you aren't gaining muscle. Remember, these are only possibilities, since it is hard to diagnose the problem off of very limited information. 1) You have not been lifting for a long enough period of time. After two months of lifting, you "might" notice changes in your body, assuming you ...



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