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Learn to listen to your body’s reactions to specific workouts and exercises, try reducing carbohydrate intake, take BCAA and creatine. After the first month is over, repeat the program again, trying to find the moments that work best for you.

References The Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals (link to full study) The Preliminary Comparison of Front and Back Squat Exercises (link to full of study) Upright flexion: correct execution guide and benefits Head flexion is an advanced exercise commonly used in gymnastics, crossfit Androgel 1.62 calisthenics, but it also be used as a great builder. It is not possible to do an elbow extension without the triceps participating. Since we need to bend our elbows throughout the movement, the triceps will always be very involved.

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