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Well 250 it depends on how buff you want to be and what you want to train specifically. I don't know of any info on the net but when you provide a bit moreinformation I could help.
I guess I can give you a general tip or two. ALWAYS stretch before and after training, never drop your body temperature suddenly when perfoming physical activities as you will develop cramps and NEVER bench lift heavy weights without someone's assistance.
Give more info and I can tell you about a couple of techniques.
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