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  1. #1
    GOON SQUAD CREW N4J4R's Avatar
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    Basic Advice and Information for New Posters and Lifters

    INTRODUCTION

    This thread will attempt to cover a broad spectrum of different, yet equally important, topics. Information ITT will be as succinct as possible to both minimize clutter and hit on what I personally consider to be some of the main points. The main target audience of this thread is new lifters/forum members. Others may find some useful sources scattered throughout. If it seems a little too simple or brief, this is for a reason. Most new members/current members dislike long walls of text....


    DISCLAIMER: Any information contained in this thread by me is either supported by studies or my personal opinion. I will not be using a Harvard reference system as I have in my e-book as it’s a little too complex.



    TABLE OF CONTENTS

    Training and Routines
    Nutrition – Bulking/Cutting/Basics
    Supplements – Basic Supplements
    MISC






    Training and Routines:

    Welcome to the first section of this thread. Here, we will attempt to go over some of the very basics of training for new lifters and a few points for intermediates.
    First and foremost, here are some key points to take on board:
    For new and most intermediate natty lifters, a higher training frequency is preferable compared to a higher volume approach. What this means essentially is that (for example) squatting 3x per week is better than squatting once per week. As you get more advanced with training, a lower frequency approach is generally recommended. If you’re NEW to lifting (low strength*, minimal lean tissue, haven’t been training for long etc.) then you’re better off jumping onto a premade routine like Babylover’s modified SS. Adding in some WELL PLACED accessory work WILL make this program even better, IMO.
    * Low strength is a somewhat subjective term in some cases. However, IMO, you should at least have a 2 plate bench, 3 plate squat and 4 plate deadlift under your belt. This is achievable in a shorter period of time than you may think IF you run a strength routine effectively AND keep diet and rest in check over an extended period of time.


    FOR BEGINNERS:

    Rippetoes SS:
    http://forum.bodybuilding.com/showth...1379243&page=1


    This is the original routine commonly referred to as ‘SS’. It is effective and is tried and tested. A good option for new lifters.

    Babylover’s Modified SS:
    http://forum.bodybuilding.com/showth...hp?t=135564721

    This would be my pick for new lifters over the original SS. Babylover KNOWS what he is doing and if you run his mod, then you can definitely make some fantastic gains in both size and strength. With far more aggressive strength progression and the suggestion to add in some well-placed accessory work, this program is fantastic for new lifters.

    All Pros Beginner Routine:
    http://forum.bodybuilding.com/showth...4195843&page=1

    A simple yet very effective routine for those wanting something a little different to the regular strength routines. You CAN gain strength and size on this program, though strength gains will generally be a lot slower than on Babylover’s, for example.

    West Side for Skinny Bastards (WS4SBs):
    http://www.defrancostraining.com/art...rds-part1.html


    AND

    West Side for Skinny Bastards 3:
    http://www.defrancostraining.com/art...rds-part3.html

    A great program for aspiring athletes. This program comes highly recommended by both myself and many others.


    There are other options out there, however IMO, any of the above are very good starting places if you’re new to lifting. WS4SB is great if you're an aspiring athlete and would be a better option for you in lieu of rippetoes SS, IMO.


    Before anyone starts a flame war regarding ‘bodybuilding’ vs ‘powerlifting’, please note that I couldn’t give a damn. As a new lifter, you should be focusing on (a) higher training frequency and (b) learning the big 3 lifts. On a traditional ‘bro split’ i.e. Monday chest/bis, Tuesday Back/bis etc., you’re simply NOT getting enough frequency. Furthermore, a solid strength foundation is IMO, indispensible. Sure you don’t have to lift ‘heavy’ to get big but it isn’t going to mean NO lean tissue growth, either. Adding in a small amount of well-placed accessory work to something like babylover’s SS should assist with bringing up lagging body parts and can assist with the core lifts of the program.
    If you’re hell bent on NOT doing any sort of strength training like babylover’s or rippetoes, then see the first two options under intermediate routines.


    If you require some tips on how to perform squats, bench or deadlifts (pulls), then please refer to the following thread:
    http://forum.bodybuilding.com/showth...24&pagenumber=

    This thread is mainly targeted to those running SS, however it can still be extremely useful for many others. A small bit of the information may be slightly outdated/broken links, however overall, it is rather useful.


    In addition to this, please refer to the following videos and links:

    SO YOU THINK YOU CAN BENCH


    SO YOU THINK YOU CAN SQUAT


    Mark Rippetoe: Deadlift Set-up


    Mark Rippetoe: Press review



    Now, a lot of the time, you may be wondering whether or not what you're practicing in the gym is even correct. Sometimes you need to make some minor tweaks but can't see exactly where. Luckily there is a great thread to help you out! Simply take some footage and upload the video in this thread. Chances are, you'll get some friendly, helpful and quick advice:

    ***Official Form Check Thread***
    http://forum.bodybuilding.com/showth...4503601&page=1






    FOR INTERMEDIATES:

    Push/Pull/Legs:


    Legs

    Squats
    Leg Press
    SLDL
    Leg Curls
    Calf raises

    Push

    Bench press
    cable crossovers
    OHP
    side laterals
    dips
    tricep extensions

    Pull

    Wide pullups
    t bar rows
    deadlifts
    barbell curls
    db curls
    rear delt work

    Using a set up like:

    Monday: Push
    Tuesday: off
    Wednesday: Pull
    Thursday: off
    Friday: Legs
    Saturday: off
    Sunday: off

    ^(Not enough frequency for my liking)

    OR

    Week 1

    Monday: Push
    Tuesday: Pull
    Wednesday: off
    Thursday: Legs
    Friday: off
    Saturday: Push
    Sunday: Pull

    Week 2

    Monday: off
    Tuesday: Legs
    Wednesday: off
    Thursday: Push
    Friday: Pull
    Saturday: off
    Sunday: Legs

    Upper/Lower:
    http://www.jcdfitness.com/2009/01/ly...lking-routine/


    There is also this decent 3on/1off routine you can look into:
    http://forum.bodybuilding.com/showth...0096473&page=1


    Madcows 5x5:
    http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm


    Wendlers 5/3/1:
    (Progression MAY be a bit too slow for some) - http://forum.bodybuilding.com/showth...2382761&page=1


    PHAT (NOT a program, per se. More of a template) -
    http://www.simplyshredded.com/mega-f...ated-2011.html

    AND

    http://forum.bodybuilding.com/showth...hlight=cutting


    Again, there are other options out there, however IMO, any of the above are very good starting places if you’re and ‘intermediate’ lifter.

    As an intermediate lifter, you should have a better understanding of how to perform the standard big 3 movements. If you're an intermediate lifter and you are creating your own routine and would like others to critique it for you, then please look into the following link:

    THE OFFICIAL *YOU POST YOUR ROUTINE FOR CRITIQUES* THREAD(srs):
    http://forum.bodybuilding.com/showth...9875493&page=1




    CARDIO – Non-weightlifting specific issues

    Cardio is very important whether you’re cutting or bulking. One of the best forms of cardio for cutting, IMO, is High Intensity Interval Training (HIIT). This seems to give people really good bang for their buck in terms of improving cardio vascular health etc. When bulking, I highly recommend that you do some form of cardio. Improving cardiovascular health during a bulk isn’t going to hinder progress, so you may as well do some! 2-3 sessions per week on off days or some light cardio performed a few hours after lifting should be fine. Just make sure you consume a few extra calories if bulking. Low impact cardio such as a walk or light jog would be fine as examples, IMO.


    If you’re looking to improve sporting performance, then please refer to the following links:

    Ask me anything about Speed Training
    http://forum.bodybuilding.com/showth...aining+program


    Speed training 101
    http://forum.bodybuilding.com/showth...aining+program


    Sports guide for strength, speed, and conditioning
    http://forum.bodybuilding.com/showth...hp?t=150186273

    Last edited by N4J4R; 12-10-2012 at 05:11 PM.
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  2. #2
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    Nutrition – Bulking/Cutting/Basics

    We’ll begin nutrition with some of the absolute basics.

    What are ‘macros?’

    Macros is a shortened version of macronutrients. Macronutrients are as follows:

    Carbohydrates – 4 calories per gram

    Protein – 4 calories per gram

    Fats – 9 calories per gram

    Meal timing:
    Meal timing is essentially irrelevant in terms of its affects upon body composition. As such, you DO NOT have to eat every 2-3 hours or 6+ meals per day if you don’t want to or if it doesn’t fit your schedule, IMO. Eating more frequently is NOT going to boost your metabolism to soaring heights and thus increase ‘fat burning’. More info on meal timing can be found here:
    http://forum.bodybuilding.com/showth...hp?t=119024341
    and here:
    http://forum.bodybuilding.com/showth...#post678321011

    Pairing up foods:

    What this means is pairing up different food sources to increase/improve the absorption of other micronutrients (Micronutrients are things such as vitamin A, B and C etc.). An example would be consuming vitamin C foods with your steak at dinner. Vitamin C will help with the absorption of iron. This is important for females, for example, who may be deficient in iron.

    Carbs are night:
    This is fine so long as it fits your macros….

    IIFYM – If It Fits Your Macros:

    Direct quote from my e-book:


    What IIFYM essentially puts forth, is that it’s o.k. to ‘eat like a normal human being’ every once in a while. You can have a chocolate bar each day; no worries. You want some icecream in your home made weight gainer today? No worries, mate. Go for it. Here’s the first clincher. You MUST ensure that what you’re consuming FITS YOUR MACRONUTRIENT REQUIREMENTS for that day. If you don’t do this, you’re not following IIFYM. Here’s the second clincher that most people overlook or simply fail to understand: IIFYM DOES NOT, I repeat, DOES NOT give you the green light to chow down on chocolate bars and ice-cream every single day as a MAIN SOURCE of carbs and fats.


    Bulking and Cutting

    To begin with, it is essential that you first calculate your daily macronutrient and caloric needs whether you’re cutting, bulking or eating at maintenance levels. In order to do this, please refer to the following link: http://forum.bodybuilding.com/showth...hp?t=121703981
    A lot of people seem to complicate bulking and cutting. It’s not as difficult as some people may initially believe.

    Bulking:
    In order to gain lean tissue and therefore bodyweight, a caloric SURPLUS over an extended period of time is a must. A surplus of around 200-400 calories will generally suffice. Lean tissue AND strength gains WILL be better when a caloric surplus is utilized. When bulking, I suggest that you aim for roughly 0.5-1 pound per week. A clean or dirty bulk refers to THE AMOUNT of calories consumed above maintenance needs, NOT the food sources themselves. For illustrative purposes, a clean bulk would be a surplus of 300 calories whilst a dirty bulk would be a surplus of 800 calories.

    Cutting:
    In order to cut, a caloric DEFICIT over an extended period of time is needed. A deficit of around 200-400 calories will generally suffice. Whilst remaining in a slight deficit, ensure that protein consumption is slightly boosted. This should assist with satiety (feeling fuller for longer) and may help with minimizing lean tissue loss. Furthermore, protein has a higher thermic effect compared to carbs or fats which essentially means it requires more calories to be digested. Cutting is a SLOW process. Do not rush it. Crash cuts generally DO NOT end well, especially if you lack experience in cutting. There are numerous options for cutting including keto diets and the like. Extremely low carb cuts are not IMO, the ‘best’ option. For those that are interested, here’s a link to the Keto section of this forum: http://forum.bodybuilding.com/forumdisplay.php?f=61

    In order to keep track of your caloric and macronutrient consumption, please refer to the following site:
    http://www.myfitnesspal.com/
    This is free and easy to use. I highly recommend it.


    New lifters read this thread before asking about weight gain:
    http://forum.bodybuilding.com/showth...hp?t=145723081

    The Beginner Workout Guide: Answers to Commonly Asked Weightlifting Questions
    http://forum.bodybuilding.com/showth...hp?t=135706021
    This thread provides some pretty good reading material and can help to answer many small questions. If you require additional assistance, please do not hesitate to post in the Official Stupid Question Thread. Chances are, I’ll be able to get back to you pretty quickly with an on point response

    Last edited by N4J4R; 12-10-2012 at 05:49 AM.
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    GOON SQUAD CREW N4J4R's Avatar
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    Supplements

    There are three main supplements that new lifters/athletes should be concerned with, IMO. These are protein supplements, Creatine monohydrate and multivitamins.

    Protein Supplements:
    The main types are whey and casein. Whey generally comes in two main variations: Whey Protein Concentrate (WPC) and Whey protein Isolate (WPI). WPI is generally more expensive than WPC. It has less fat and carbs and more protein per serve. It is usually better for those with lactose issues. Casein protein is a good option as well but is not really needed in addition to whey, IMO. It is not a ‘must have’. You also do not have to take casein before bed for fear of ‘going catabolic when you sleep’. You also do not have to take a protein shake immediately post workout provided you haven’t been training in a pre-fasted state.

    Creatine:
    Please note I said creatine MONOHYDRATE and not any other form of creatine. This form has THE MOST research supporting it. It IS safe for usage by normal, healthy individuals. Creatine timing DOES NOT MATTER. What matters is hitting and maintaining the saturation point. Yes, you can load creatine. Yes it will help you reach the saturation point faster. Yes creatine mono is cheap. Yes I would recommend loading. No it is not 100% essential though you may as well, IMO.
    Check out this thread for some basic information on creatine: http://forum.bodybuilding.com/showth...hp?t=141357761

    Multivitamins:
    Multivitamins are simply included above as a safety net, of sorts. Chances are, your diet is NOT on point every single day. A multivitamin may assist with filling in any gaps in your diet. It should NOT be relied upon as a sole source of nutrition. The same can be said for ANY SUPPLEMENT.

    For supplement safety advice, please see the following link:
    http://forum.bodybuilding.com/showth...#post813528191



    A few other supplement options that have scientific support backing their usage include:

    Beta Alanine

    Fish oil/Krill oil

    L-Citrulline Malate

    ALCAR

    IMO, stick with the basics FIRST. Worry about other supplements later if you’re looking to buy some. BCAAs are a popular choice but are generally not 100% essential, especially during bulking. You should be getting an adequate amount of BCAAs from other foods sources when bulking. During a cut, they may prove useful. Additionally, if you tend to train in a pre-fasted state, they may also prove to be useful.

    Please also note: Supplements ARE NOT 100% essential. They also WILL NOT do all the work for you, despite what you may be (falsely) led to believe by fancy packaging and bros at the gym. They SHOULD NOT replace a balanced diet.

    Last edited by N4J4R; 12-10-2012 at 06:06 AM.
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    GOON SQUAD CREW N4J4R's Avatar
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    MISC

    Just a few other links I think are worth looking at:

    The Official Stupid Question Thread: PART 2
    http://forum.bodybuilding.com/showth...hp?t=149842473

    Bodybuilding Mythbusters
    http://forum.bodybuilding.com/showth...1171153&page=1

    Alan Aragon’s personal website. It has a few very interesting articles up for readers. Check it out.
    http://alanaragon.com/

    EXRX has some great starting information in regards to exercises and what they target. Give it a look over.
    http://www.exrx.net/Lists/Directory.html

    Post Your favourite Recipes here
    http://forum.bodybuilding.com/showthread.php?t=26231

    Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures
    http://forum.bodybuilding.com/showth...hp?t=146313983

    This thread has some cool little tips (as the title suggests) for newer lifters. Maybe check it out if you're keen, guys and girls! Only thing I will say is in regards to testosterone due to training legs; this is negligible in the grand scheme of things and is not why you should be hitting your legs. There are a few other things that I personally think could be altered to bring them up to date with scientific literature etc. but that's a little out of the scope of this thread...any questions, post in the official stupid question thread or PM me at the GSF (I don't check PMs here) and I'll help you out

    Last edited by N4J4R; 12-10-2012 at 05:27 PM.
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    First


    Strong consolidated thread m8, great effort.
    "Do not subordinate fundamental principles to minor details."

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    N4 da gawd

    will read it all later



    in4sticky
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    GOON SQUAD CREW N4J4R's Avatar
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    Originally Posted by Xuaxace View Post
    First


    Strong consolidated thread m8, great effort.
    Thanks man.

    Originally Posted by respare View Post
    N4 da gawd

    will read it all later



    in4sticky
    You're from GSF, IIRC. If so, you should have my e-book by now
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    Good info, thanks.
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    Excelent!, will read all l8er but nice. Thx 4 your time.
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    EXCELLENT THREAD. Boom!

    I would suggest changing the WS4SB to the third one. Much better IMO.

    Part 1:
    upper max
    off
    lower max
    off
    upper rep

    Part 3:
    upper max
    lower dynamic
    off
    upper rep
    lower max

    Just my two pennies. Best thread I've seen in a while.

    If you want to add something for sport specific training, you can link my newest thread in there. Not sure if sports training is relevant though...
    This post is Natypes approved.
    Natypes crew

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    OP delivers in record time.

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    Originally Posted by N4J4R View Post
    Thanks man.



    You're from GSF, IIRC. If so, you should have my e-book by now
    No computer till janurary as soon as i get it back i will be downloading the e-book.

    I also asked you about rear delt flys in the stupid questions thread over on GSF and have to say my rear delts are definatly improving and shoulder feel healthier. So thanks man.
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  13. #13
    GOON SQUAD CREW N4J4R's Avatar
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    Originally Posted by RollTideNation View Post
    EXCELLENT THREAD. Boom!

    I would suggest changing the WS4SB to the third one. Much better IMO.

    Part 1:
    upper max
    off
    lower max
    off
    upper rep

    Part 3:
    upper max
    lower dynamic
    off
    upper rep
    lower max

    Just my two pennies. Best thread I've seen in a while.

    If you want to add something for sport specific training, you can link my newest thread in there. Not sure if sports training is relevant though...
    Added in WS4SB 3 and already had your sports training one in there

    Sports training is worth having in there, IMO as some new posters are looking for things to improve their game more so than to just powerlift or bodybuild. A bit more choice doesn't hurt, either

    Originally Posted by Coolcicada View Post
    OP delivers in record time.

    I usually work pretty fast

    Originally Posted by respare View Post
    No computer till janurary as soon as i get it back i will be downloading the e-book.

    I also asked you about rear delt flys in the stupid questions thread over on GSF and have to say my rear delts are definitely improving and shoulder feel healthier. So thanks man.
    haha All good, brother. Hopefully you enjoy the read!!

    Oh that's great to hear! Keep hitting them, dude
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  14. #14
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    OP has delivered. Sticky imho.

    FYI, you said don't like the frequency of the intermediate legs push pull you posted, maybe you can also put the option of making it Legs/Push/Pull/Off 3on 1 off or something for higher frequency?

    Wanna put a link to my 3on/1off =p ???

    http://forum.bodybuilding.com/showth...0096473&page=1

    It allows for higher frequency and can be used as a basic 3on/1off template.

    Here's a link to another one:

    http://goldenmuscles.com/training/le...rkout-routine/

    Spidey has one as well (his Legs Push Pull).


    Also if anybody wants their workout routines looked at, here's a 20+ page thread where they can get it critiqued:

    http://forum.bodybuilding.com/showth...9875493&page=1
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  15. #15
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    Originally Posted by DerekEt View Post
    OP has delivered. Sticky imho.

    FYI, you said don't like the frequency of the intermediate legs push pull you posted, maybe you can also put the option of making it Legs/Push/Pull/Off 3on 1 off or something for higher frequency?

    Wanna put a link to my 3on/1off =p ???

    http://forum.bodybuilding.com/showth...0096473&page=1

    It allows for higher frequency and can be used as a basic 3on/1off template.

    Here's a link to another one:

    http://goldenmuscles.com/training/le...rkout-routine/

    Spidey has one as well (his Legs Push Pull).


    Also if anybody wants their workout routines looked at, here's a 20+ page thread where they can get it critiqued:

    http://forum.bodybuilding.com/showth...9875493&page=1
    Bold.




    Jokes. Will read through your links now and put them up shortly

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  16. #16
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    Damn you're good lol. This is exactly what i was looking for. This is about as informative as you can get while keeping it simplistic and easy to follow.

    Stickied and repped for your time. Thanks brah
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  17. #17
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    Originally Posted by 400Lb Gorilla View Post
    Damn you're good lol. This is exactly what i was looking for. This is about as informative as you can get while keeping it simplistic and easy to follow.

    Stickied and repped for your time. Thanks brah
    Awww yeah, N4J4R provides.


    @N4 - Sweet dude! You put up the Critique your Routine thread and the 3on/1off =D
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  18. #18
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    Came in to say inb4 sticky

    leaving saying in after sticky

    GJDM
    "Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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  19. #19
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    Originally Posted by 400Lb Gorilla View Post
    Damn you're good lol. This is exactly what i was looking for. This is about as informative as you can get while keeping it simplistic and easy to follow.

    Stickied and repped for your time. Thanks brah
    haha happy to help, mate

    Thanks for the sticky and reps!!
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  20. #20
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    Originally Posted by N4J4R View Post
    haha happy to help, mate

    Thanks for the sticky and reps!!

    dang dude you are at 10.5k now !!
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  21. #21
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    Good thread, you are good at making stickies lol
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  22. #22
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    Congrats on the mod rep and sticky!
    This post is Natypes approved.
    Natypes crew

    I'm also a gun snob.
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    Hi guys check out my page facebook.com/Voicu.Ovidiu.Online and like if you want. Thank you so much ! Bless !
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    Great thread
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    Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?

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  25. #25
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    Good selection of videos. Good thread.
    'People are gonna remember me as a god forever... Like-like-like Troy, like Chiles heel, I'm a god forever I'll be remembered for thousands of years to come' - Jason Genova


    Texas Method Mod: http://forum.bodybuilding.com/showthread.php?t=171537443&p=1444534723&viewfull=1#post1444534723
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  26. #26
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    Dont care about how much weight you do at first. Get the form down and work your way up.
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    good read
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    Loving all the info, and the set up on diet, however, i would consider myself a beginner at my weight but have been going to the gym for roughly 6 months now. I have worked out with a PT on the occasion and other builders who I consider advanced. My form is correct according to them but I find I needed to work more often like three days in a row then rest. Otherwise I feel like I'm wasting time?
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    thanks for the thread its so awesome
    mboy
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    Can doing dead lifts make you shorter?
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