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Exercise selection (joint-friendly for women 40+): Cable squats or leg press (instead of heavy back squats) Romanian deadlifts or hip thrusts Dumbbell chest press (incline or flat) Cable or dumbbell rows Lat pulldowns or assisted pull-ups Overhead press Planks and dead bugs for core Volume: 10-15 hard sets per muscle group per week

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Stay well-hydrated throughout the week leading up to your shot, and plan to continue drinking water consistently after injection daydehydration amplifies gastrointestinal symptoms and slows your adaptation

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Science 351 , 5358 (2016)