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Tcore Plus In order to address certain problem groups, a great idea is to use a fill set. Target the particular muscle group with 25-30 reps of a specific exercise a few days after you last exercised that group. Have a protein-rich snack before and after muscle-building workouts. Fifteen grams of protein about an hour prior to training and after you train is recommended. You could do this by drinking one or two servings of milk. Pre-exhausting muscles is a great way to build the most stubborn groups. One example of this is when your biceps get tired before your lats when doing rows. 



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