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    DUP Training or Not?

    Figured I would reach out to any of the more experienced members of the forum and get some advice for the next training cycle. So far i have been running a DUP program (daily undulating...
  2. Thread: Want Great Abs?

    by JonA
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    Sticky: Have been doing knee tucks for my last training...

    Have been doing knee tucks for my last training cycle and really got a lot out of them. Will try cable crunches this time around. Thanks
  3. Thread: Weight Loss

    by JonA
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    Beyond the numerous, well-documented health...

    Beyond the numerous, well-documented health benefits--you feel better about yourself! Having more confidence is never a bad thing and probably carries over positively to other areas of your life in...
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    Why ask this on a forum? Speak with your doctor..

    Why ask this on a forum? Speak with your doctor..
  5. Thread: Is my max good.

    by JonA
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    I would say that is definitely impressive just...

    I would say that is definitely impressive just make sure your form is on point--getting injured in a HS weight room due to ego is all too common (myself included back in those days).
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    There are a lot of videos/resources online about...

    There are a lot of videos/resources online about cheap calories. You are correct in your assumption if you are eating out with every meal. Otherwise you can eat very reasonably even on a bulking diet...
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    Eat more and lift more.

    Eat more and lift more.
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    Poll: Voted in case it helps out. Best of luck

    Voted in case it helps out. Best of luck
  9. Thread: Supplement

    by JonA
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    The only "supplement" you need is a barbell and...

    The only "supplement" you need is a barbell and heavy compound movements if you want to build strength and muscle. Unless you mean PEDs...and that is a different discussion for another forum.
  10. Thread: Strength and pain

    by JonA
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    As others have said, see a doctor. I would also...

    As others have said, see a doctor. I would also check out Jonnie Candito's videos on youtube--he just posted a serious on how he rehabed back from back pain, could help out.
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    I think i found my next cheat meal..those...

    I think i found my next cheat meal..those pancakes look amazing
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    Like was answered in the other thread, write down...

    Like was answered in the other thread, write down what you eat and swap out that chicken breast and lean beef for high-fat red meats if you aren't gaining weight/building muscle and that is your goal.
  13. Thread: Strength and pain

    by JonA
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    Yeah you should probably see a medical...

    Yeah you should probably see a medical professional.
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    It just depends on your schedule, certain days...

    It just depends on your schedule, certain days aren't necessarily better than the others.
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    Sticky: Looks great thanks for sharing!

    Looks great thanks for sharing!
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    Sticky: Poll: Ever since i got my home gym setup it's been 6...

    Ever since i got my home gym setup it's been 6 times a week :)
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    Only thing I would add to the above program is...

    Only thing I would add to the above program is that dumbbell rows are great as well alongside the barbell version, otherwise looks solid.
  18. Thread: Back workouts

    by JonA
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    Here are two of my favorite exercises from what...

    Here are two of my favorite exercises from what you listed:

    DB Rows
    DB Pullovers

    I'm not sure what you mean by z-bar but if it's like a barbell then you can do rows that way as well--all great...
  19. Thread: Bench tips

    by JonA
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    I have had the same issue in the past and it came...

    I have had the same issue in the past and it came down to me heavily prioritizing squats, especially at the beginning of the weak which meant my bench sessions always suffered. I would try johnie...
  20. Thread: Toning troubles

    by JonA
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    ManFactory nailed it, there is no such thing as...

    ManFactory nailed it, there is no such thing as toning. You just have to build muscle and lose fat over time in a caloric deficit (eat less than you burn).
  21. Thread: Weight Loss

    by JonA
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    Coronary heart disease like Scarlet mentioned...

    Coronary heart disease like Scarlet mentioned probably followed closely by diabetes I would guess.
  22. Thread: Need advice

    by JonA
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    I recommend you check out either starting...

    I recommend you check out either starting strength or stronglifts 5x5--those are both great starting points.
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    You say you don't have a large butt, and then you...

    You say you don't have a large butt, and then you list arm raises. Add in squats and deadlifts and your butt will explode.
  24. Check out joe defranco's upper body version of...

    Check out joe defranco's upper body version of limber 11--it has a great routine for this. For lower body his limber 11 is really popular as well.
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    Do abdominal vacuums--they are amazing for this...

    Do abdominal vacuums--they are amazing for this specifically.
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    If you are struggling with building...

    If you are struggling with building muscle/putting on weight it is just physics--mass and energy. AKA you need to eat more. Write everything down on a notepad.

    Also, it looks like you are eating...
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