how can i increase lean muscle mass and size?

Safest way = hard work, determination, sweat and pain. It's very simple, just stay active, eat healthy and keep exercising as you are and you will get bigger. I was just like you and all my friends were taking all that extra stuff they have on the market today, and sure they got big but as I worked at it I quickly caught up with them and even passed some without taking anything. Once your friends quit taking that stuff, their muscle mass and strength quickly deteriorates. If you do not take anything your size will stay with you for longer even if you go through breaks without working out.

I will admit I did take some extra supplemental protein to help with muscle recovery during and after workout. If you are looking for the safest way to take something else and help with results I would recommend either a generic brand Whey Protein which can be mixed with either water or milk or taking Muscle Milk, which is basically the exact same stuff (only name brand).

If you want one of these products I suggest looking up the closest GNC store to you as they have by far the best selection. To take this stuff you have about an hour window before and after workout to see the best results. During this time you are either prepping your body with the needed fuel for workout or getting the extra supplements to your muscles when they first go into recovery mode.

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creatine is safe and has no negative effects, you just have to drink more water on it. and bench is stupid to go on about nobody cares what whoever can bench. whey protein is the best protein. and i doubt this is what you're doing, but you can't bench and expect big arms it's more of a chest exercise than triceps. skull crushers are the best tricep exercise. and for biceps do curls, forearms--reverse curls.

i might definitely elevate heavier weights / decrease reps of path . Upping your protein slightly is a sturdy concept to boot yet does not flow with supplementations until it extremely is a protein shake . genuine meals is often the suited :)

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