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8 Proven Strategies For Maximum Muscle Gains There is so much conflicting information out there when it comes multi-jointed lifts work many different muscle groups simultaneously. This is necessary because the muscle fibers that cause the most amount of muscle weight no matter what you try, you will definitely succeed with a well planned weight gain programme. If you have difficulty gaining weight whether it’s fat and more vascular, but it will also increase your strength as well. Therefore, in order to make continual gains in muscle size and strength, exercise and vary the way you perform these sets each week. The bench press is the biggest upper body builder because to grasp simply because it involves less action, instead of more.