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Asked by
Dec 13, 2017

Sir i am beginner and i want big bicep my weight is 70 kg and height is 5'7" and i am 23 8years old which protein should i take

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Posted by
Dec 22, 2017

Hi,

You seem quite okay but in order gain your biceps size, you can use whey protein concentrate in the combination of BCAA and creatine monohydrate,

Try to put your best effort every time you workout lift heavy for 8-12 reps for  3- 4 sets of any given exercise. For major muscles pick 4-5 exercises and for smaller muscle groups even 3 exercises are enough in most of the cases.
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