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Thank you for your explanation and suggestions. I want to avoid excessive fluid in my muscles (sarcoplasmic hypertrophy) so I will follow Kratos advise on 5 sets of 5 with a day of break in between sessions. What exercises should I start with to build up the muscles along the spinal cord ? Thanks

I know that excessive weight is usually more common but being 6'3'' at 160Lb does not give me any back or shoulder support. I can use some good expertise as on how to gain weight which seems impossible with my my ultra-fast metabolism. I am scheduled for BMQ next summer, so I want to build good...