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Anonymous
You need high weight, high intensity compound exercises.
Basically what you want to do is only be lifting for 30 minutes a session. After you're warmed up, attack the weights with a fucking passion. For those thirty minutes you want to do low reps of squats, dead lifts, power cleans, bench presses and chin/pull ups. Pack the weight on too, you're going to really have to push yourself to the limit. With your body type it's absolutely essential you don't fuck around with isolation exercises. Get in there, lift a fuck ton of weight fast, and get out.
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