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Testo Black XT Be sure to do barbell squats when you are exercising if you desire a more muscular build. Squats reign supreme in their overall effectiveness. Not only do they tone and build your quadriceps, abdominal muscles, hamstrings, calves, and lower back muscles, but they also contribute to your general body mass by temporarily boosting the production of a growth hormone.For a more efficient bicep workout, try bending at the wrists. Extend your wrists backwards a little and do the exercise from this position. Though it may feel slightly uncomfortable, you will adapt.