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Squats are good for certain people. Dorian Yates didnt do squats that often if ever, i dont believe. He had a long torso and said squats didnt work him because of his long torso so he did leg press...

You want to get a mixture of casein and whey and you want something that is going to be low in fat because the fat slows the digestion. I would reccomend syntha 6 or mixing a whey protein with a...