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Starting 4HB Workout

Loved that I found you guys. I loved the book and reading your posts are great. I am in week one of the Occam’s Protocal.

Few Questions for those with experience:

  1. Are there any workouts I can do to add mass to my arms and also for hamstrings/lower back. I don’t want to screw up the basic work out.
  2. Is cardio and swimming okay?

Thank you everyone.

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