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  • You don't have to gain weight to gain muscle when...

    You don't have to gain weight to gain muscle when you are a novice, especially if you have fat to lose. You should be able to run a slight deficit and make progress in the gym. Just don't expect...
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    You need to give your body time to get used to...

    You need to give your body time to get used to the unusual loads that you are placing on it. I picked up a lot of injuries when I first started too because I kept wanting to jump up to maximum...
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    It's hormone emitted by plants to cause insects...

    It's hormone emitted by plants to cause insects to prematurely malt IIRC. In other words, a toxin used as a defence mechanism by the plant.
  • Volume needed is something that is individual to...

    Volume needed is something that is individual to a person. If you do volume training, I think you develop a tolerance for it and have to keep doing it. Which is fine if you have a lot of time to...
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    You don't need to "bulk" unless you are very...

    You don't need to "bulk" unless you are very underweight. Eat good protein rich wholefoods according to your appetite. You should gain weight slowly as you grow in any case.
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    Yeah, I am pretty cynical about franchises and...

    Yeah, I am pretty cynical about franchises and reboots and such but this was truly a great film. Glad I went to IMAX to see it.

    lol at F14s being seen as ancient... when I was young I thought they...
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    Yep, restricting your nutrient intake before your...

    Yep, restricting your nutrient intake before your bones have fully formed is just a bad idea.
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    I put the calorie and protein content of foods I...

    I put the calorie and protein content of foods I commonly eat on a spreadsheet. So most of the time, all I need to do is fill in the amounts and I can work out a days intake in a matter of seconds....
  • I don't think you are really reading the...

    I don't think you are really reading the responses you are getting. It doesn't have to be 8-12 reps or 8 sets (thats total for a bodypart per week by the way), these are averages from a widely...
  • Why is 6 or 8 reps "too low"? You might...

    Why is 6 or 8 reps "too low"?

    You might benefit from reading the size vs. strength sticky thread.
  • 10 months is not that long, these things take...

    10 months is not that long, these things take time. You've also run several programs in that time.

    You should be aiming to gain strength in the rep range you are using. So if you are using 10 rep...
  • Eat plenty of whole foods like meat, eggs, dairy,...

    Eat plenty of whole foods like meat, eggs, dairy, wholegrains, vegetables, fruit etc. Eat to appetite, keep regular mealtimes. That's as complicated as you need to make it at age 14 and by the way...
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    For now just stick to regular meal times and eat...

    For now just stick to regular meal times and eat mostly whole or minimally processed foods such as meat, eggs, low fat dairy, wholegrains, vegetables, fruit, beans etc. Eat to appetite - until you...
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    If you just added weight training, it can cause a...

    If you just added weight training, it can cause a slowdown in weight loss because
    1. you aren't losing muscle any more - which gives up its mass more cheaply than fat does
    2. your muscles take up...
  • I honestly believe that the stimulus you get from...

    I honestly believe that the stimulus you get from training is a moving target and that is why it's so difficult to come up with recommendations for everyone and why programs don't work forever.
    ...
  • Thread: risotto?

    by SuffolkPunch
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    2005 thread.

    2005 thread.
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    front squat with freeweight or smith machine....

    front squat with freeweight or smith machine. Hack squats (bar behind legs) is good too but be strict about not changing your torso angle relative to the floor, it's not meant to be a reverse...
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    Have a read of the "basics" sticky thread. It's...

    Have a read of the "basics" sticky thread. It's going to be all about your diet and controlling calorie intake.

    Exercise is important too. It's very limiting have fixed weight DBs but you could...
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    We don't know what was said via PM and I don't...

    We don't know what was said via PM and I don't personally have experience with eating disorders but I will say that mental health is worth about 1000x more than your appearance so you should be most...
  • As many as it takes to come close to the point of...

    As many as it takes to come close to the point of failure. In fact first time you do a set, do it to complete failure so you know where that is because many people stop too soon.

    You can use the...
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