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These types of exercises utilize many different muscle groups in one lift. One popular example of a compound exercise is bench pressing. This exercise works three muscle groups at once: the triceps, shoulders, and chest. Create the illusion that your body is larger than it is. Focus on your upper chest, back and shoulders and train them specifically. When you do this, your waist will look smaller, and the rest of you will look bigger. Avoid rapidly boosting your protein intake immediately after you begin your new workout plan.

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