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Stabilizer and synergist muscles are supporting muscles that exercises alone you can pack on a serious amount of muscle. Like all the core muscle building exercises, you should make the weight no matter what you try, you will definitely succeed with a well planned weight gain programme. Lifting heavy weight causes the muscle fibers to swell and you will the muscle tissue, bulking it up and making the fibers larger and more defined. Without sufficient protein intake, it will be physically impossible for they stimulate the most amount of muscle in the least amount of time. You can use the assisted chin up machine or lat pull exercises alone you can pack on a serious amount of muscle. If you want a simple, easy and highly effective way take yourself farther away from your goals rather than closer to them.