Since you run a lot, your fat level will be OK. To get extra muscle, you have to train it until it gets really sore to stimulate muscle growth. The weight itself is not important. You need a weight that makes your muscle sore in the last reps of the last series. But above all, you also need proteins to build muscle. And since the body can only absorb a limited amount in a certain time, you have to distribute small protein portions over some 5 meals a day. And son't forget, a muscle needs at least one day to recover, so train different muscle groups every day.
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Get tonned. Lift weights that are not so heavy for u (but still gives u work to do) and do a lot of repetition.
diet and training.
you need proper diet, and I don't mean cut calories.
HIIT mixed with weight training will help achieve that body under proper diet.
This basically.
i3.cpcache.com/.../eat_clen_tren_hard_hoodie.jpg
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"What would it take to get my body to look like this?"
Penis Envyyou looks so good nothing to change
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