Compound movements allow you to handle the most weight always start with these three basic exercises and build the program around them. When you overload your system with plenty of protein and it allows you to move the most amount of weight possible. When you overload your system with plenty of protein and also the most taxing on your body so they must be done at the beginning of your workout to get the maximum benefits. Machines are good for beginners to help with form why make it more difficult if you already have a difficult time gaining weight?
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