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My initial rule of thumb is that just like with the ladies Black Label X slower is often better. Slow when lifting and releasing and you are maximizing your workout effectiveness by leaps Muscle Building and bounds.
These are the best mass builders for the upper body. If you do it correctly, you will be training your pecs, triceps, Black Label X and lats. When doing bench presses, keep your joints safe by not adding too much weight all at once and maintaining proper posture. This means not elevating your feet, not lifting your butt, and not squirming.
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