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You see the signs on every wall in the gym: Rerack Your Weights After Use. Wipe Off Your Bench When Done. Observe Time Limits On Cardio When Others Are Waiting. If you don’t understand basic gym etiquette, just read and follow the posted signs, and you’ll get along just fine.

Unfortunately, there are no such visible guidelines for ensuring muscle growth—the reason you’re at the gym in the first place. You’re free to make your own decisions regarding your training and nutrition that may end up working out spectacularly—or spectacularly badly—based upon how much you know and how well you implement that knowledge.

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To increase your chances of success, I’ve provided seven rules you should never break when it comes to your training and nutrition. Learn and follow them, and you’ll make significant progress in your efforts to build both size and strength.

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