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If muscle-building is your goal, a good diet is required. Your body needs certain nutrients in order to be able to properly rebuild muscle fibers. Studies have shown that drinking protein shakes after a workout will aid in rebuilding muscle fibers. While it can be tempting to power your way through your workouts and to use maximum speed to do your repetitions, don't do it! You will get better results if you do your reps slowly, even if you need to use lighter weights to be able to complete the exercise slowly. Each repetition should be done for at least 20 seconds in order to fully use each set of muscles.

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