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A new study suggests that only an hour of strength training a week can build muscle. Here's what to know—and how to craft your own muscle-boosting routine.

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Drive your shoulders into the bench, then squeeze your glutes and abs to lift your torso up. Your body should form a straight line from shoulders to knees with your feet flat on the ground. Press the ...

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3. Eat a balanced diet: You likely need to eat more calories than you're used to in order to support new muscle growth and energize your workouts. Eating more protein, especially, will help grow and ...

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