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The people who build these habits into their routine are the ones who sustain the treatment successfully for months and years

"Its not a reason to panic," Piccolantonio said

Protocol : 3-5 days/week compound movements (squat, deadlift, bench, rows) 8-12 reps per set (hypertrophy range) Progressive overload (add weight weekly) 48 hours rest between muscle groups Volume : 12-16 sets per muscle group per week 3

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