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Alpha X Booster An ideal amount of protein is 15 grams 30 minutes before your workout, then the same amount after your workout. To get an idea of how much 15 grams is, think a couple of glasses of milk. It is very important that prior to working out, stretches are done. If you don't stretch prior to, and after, a workout, your muscles do not get a chance to become flexible and pliable, and this can cause injury. It can also be helpful to get massages to relax your muscles. One effective strategy is to mix up the kind of grip in the back. Use a mixed or staggered grip for doing deadlifts and rack pulls, to achieve more strength. A staggered grip will help you twist the bar in one direction while the underhand drip will twist the bar in the opposite direction. http://nitroshredadvice.com/alpha-x-booster/