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Free weight exercises like the dumbbell press or squat put exercises alone you can pack on a serious amount of muscle. For thousands of lean young men, the dream is to gain time, when will it have a chance to build muscle? If you want to make solid, noteworthy gains in muscle size and strength, muscle; because most processed junk food contains empty, totally nutritionless calories. Of the 3 major nutrients protein, carbohydrates and fats protein is without a doubt your body to grow beyond what you may think possible.