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Thread: Advice please?

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    Registered User KevyKevs's Avatar
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    Advice please?

    I have been weightlifting for 4 months now, but I am unsure as to whether I should change or continue the exercises I am doing. My main goal is to build as much muscle as possible at the moment. Since the beginning, I have been doing squats, deadlifts, flat bench press, chin ups, overhead shoulder press, tricep extensions, barbell curls, and barbell ab rollouts. I still make progress from these but it has started to slow down. Any advice?
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    Moderator SuffolkPunch's Avatar
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    Which routine have you been using - and what was the improvement in your working weights for each main exercise?
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    Originally Posted by KevyKevs View Post
    I have been weightlifting for 4 months now, but I am unsure as to whether I should change or continue the exercises I am doing. My main goal is to build as much muscle as possible at the moment. Since the beginning, I have been doing squats, deadlifts, flat bench press, chin ups, overhead shoulder press, tricep extensions, barbell curls, and barbell ab rollouts. I still make progress from these but it has started to slow down. Any advice?
    What program are you on?

    1) drop deadlifts, replace with some other hip hinge in the 6-12 rep range

    2) depending on how you’re built, squats might suck for building legs, me for example I feel them more in my back, yes my form is good and below parallel.

    3)Normally at the intermediate stage, some additional assistance/isolation movements become necessary.

    4) WHY ARENT YOU ROWING????

    Originally Posted by SuffolkPunch View Post
    Which routine have you been using - and what was the improvement in your working weights for each main exercise?
    Edit: wizard ^
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  4. #4
    Registered User KevyKevs's Avatar
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    Originally Posted by SuffolkPunch View Post
    Which routine have you been using - and what was the improvement in your working weights for each main exercise?
    I have been doing a full body routine 3x a week.
    Squats - 55 Lbs -> 125 Lbs
    (3 Sets, 12 Reps)
    Deadlifts - 55 Lbs -> 135 Lbs
    (3 Sets, 12 Reps)
    Bench Press - 50 Lbs -> 85 Lbs
    (3 Sets, 10 Reps)
    Chin Ups - 1 Rep -> 10 Reps (4 Sets, 10 Reps)
    Shoulder Press - 35 Lbs -> 65Lbs
    (4 Sets, 10 Reps)
    Tricep Extensions - 25 Lbs -> 60Lbs (4 Sets, 10 Reps)
    Barbell Curls - 25 Lbs -> 55 Lbs
    (3 Sets, 10 Reps)
    Barbell Ab Rollouts - 65 Lbs -> 105 Lbs (3 Sets, 12 Reps)
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    Registered User paulinkansas's Avatar
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    There is a program in the Stickies called the Fierce 5. It's pretty much the same exercises you are doing. But more importantly it has a layed out progression scheme to it. I suggest you follow the Fierce 5 and it's progression scheme in order to continue your gains.
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