If you're new to the gym, run FB

cromagnon

cromagnon

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1-2 sets, 0-1 rir (just go to failure and even do partials, not optimal but whatever just train hard its easier), 4-6 reps

this is the sweetspot for muscle growth

as for diet, just eat 1g per lb of bodyweight of protein. very simple

carb up before workouts, cereal or smthn

do this for a year and enjoy gains and just do it til ur satisfied
 
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