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My main aim was to build muscle mass naturally without using muscle building steroids. Your elbows should be pointing down, a few centimetres below the plane of your back. Consider them as important as any other appointment or event you have marked on your calendar. Beginner's tip: To protect your knees, make sure they're pointing in the same direction as your toes. Technically, this exercise after-burn, is called excess post-exercise oxygen consumption (EPOC), and represents the number of calories expended (above resting values) after an exercise bout.

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