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Test X 360 A good muscle building program should prioritize strength above all else. Being stronger means that you should slowly be able to increase the amount of weight you are lifting in each exercise. When you first embrace weight training, you should expect your lifting capacity to increase by roughly five percent after two workout sessions. Think about what you may be doing wrong if you aren't having the progress you want. If you feel like you are weaker than when you last worked out, it is