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Eat soon after your workout. Eat a meal that is elevated in protein, with low-Glycemic carbs as great. This meal should be eaten after just one hour of finishing your workout. After that time, you lose your window of opportunity to help muscle tissues grow substantially. Not only does this help your muscles to grow bigger, faster, it also helps them to heal additional.
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The key's to pre-exhaust your chest muscles to be able to do the bench press. This will know that when you stop towards the bench this is due to your chest is at its limit, not your triceps.
