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    Best 3 day workout routine?

    Hello experts

    I've been working out hard for about 5 years and currently at 190 (6ft tall) and weighed 140 first starting out. I feel like I've really hit a plateau but am so used to my go to...
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    lol touche

    lol touche
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    What's their secret?

    Hi all,

    First off a little background information on me before my question...

    I've been working out regularly for 4 - 5 years now...started at 150 lbs (I'm 6ft) and got up to 205 lbs. I do the...
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    Thank you Behemoth and mchicia1 Chris, good...

    Thank you Behemoth and mchicia1

    Chris, good point about the back getting hit too much.

    What exactly do you mean will quickly stagnate? And by it needing more variety?
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    Thanks I'm definitely always trying to hit my...

    Thanks I'm definitely always trying to hit my target calories.

    Anyone have any comments/criticisms/advise on the actual volume of the workouts?
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    Is this enough volume?

    Enough volume here for maximum hypertrophy?


    Mon (Heavy):

    Squat (6 reps/4 sets)
    Bench (6 - 8 reps/3 sets)
    Rows (6 - 8 reps/3 sets)
    Tricep pulldown
    BB or DB shrugs
  7. Poll: I thought this ranking was pretty close to what I...

    I thought this ranking was pretty close to what I think...though I would put MMA fighters closer to the top if not at the top of the list.

    http://sports.espn.go.com/espn/page2/sportSkills
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    Deadlift 5 x 5...too much?

    Came across this site claiming deadlifting for 5 x 5 can be detrimental. I'm interested if any of you agree or disagree with said article?

    ...
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    Does tucking the elbows in emphasize the pecs...

    Does tucking the elbows in emphasize the pecs more or recruit more shoulders?
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    Thanks for the replies guys appreciate it. Can...

    Thanks for the replies guys appreciate it.

    Can you guys give more examples of foods good for pre-work out:

    So far you've listed:

    Oats
    Whey
    Peanut butter
    Rice Krispies
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    Best pre-work out foods time wise?

    Are there certain foods that would be more advantageous than others to consume a few hours 1 - 3 hours PRE work out and foods that would be good maybe 30 minutes before?
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    Degree of incline for bench?

    30 degrees? 45 degrees?

    Which incline degree puts the most emphasis on the pecs and less on stabilizers?

    Does it even matter? Am I nitpicking?
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    Strengthening the lower back

    What are considered the best exercises to strengthen the lower back? Or exercises to prevent future lower back problems?

    My job enables me to see medical files of patients (older and younger)...
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    Posterior Delts?

    Are there any exercises that would be ideal for the posterior delts?

    I've been doing military press, side laterals and front raises and can see my posterior delts are really lagging behind.
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    INCLINE bench...

    Hi guys,

    I'm wondering if incline is any "better" than decline bench or vice versa? (Already doing flat bench)

    Also does incline really even hit the upper portion of the pecs? Or has this...
  16. Thread: Enough volume?

    by scumbag
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    Enough volume?

    Mon (8 reps/4 sets):

    BB Bench
    Squat (6 reps/4 sets)
    Bent over DB rows
    Tricep pulldown
    BB Shrugs


    Wed:
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    I guess this would be the easiest.......yet the...

    I guess this would be the easiest.......yet the hardest lol
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    Can you explain what you mean?

    Can you explain what you mean?
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    Thanks for the replies guys...any other thoughts?

    Thanks for the replies guys...any other thoughts?
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    I was open to his suggestion/advice but then I...

    I was open to his suggestion/advice but then I saw he barely went half way down...not even close to ATG :-|
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