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One of the fastest ways to gain size and strength in the entire body is by following the 20 rep squat program. This is an old time routine that is as old as dirt, but it works awesome for fast gains, even if you are a hard gainer.
There are a several ways to implement this into your workouts. But one way that can help make all your workouts more effective is to simply add in a set of 20 rep squats before your regular workouts.
So for example, if you were going to do a chest workout just get to the gym 10 minutes early, warm up, and then start off with a couple progressively heavier sets of squats. Then take a working weight and bang out a set of 20 rep squats. Then go about your regular chest workout as normal.
The reason this works so well is that youll be stimulating your central nervous system, stimulating the release of more anabolic hormones, and increase your metabolism more then you would with straight forward bodypart isolation workouts.

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