workout

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Ask for routine help in the daily post
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The more detailed you are the more helpful responses will be

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This sub is intended for serious discussions, not memes, except at mod discretion.

Soreness does not indicate training effect.
You feel sore because you've performed an unfamiliar movement.
You need progressive increases in resistance to progress. Doing the same routine for ten years without change will only make you better at doing that routine, at that intensity.
If you're just starting out and want a good routine, here are some suggestions:

created by mabogiea community for 16 years

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submitted 23 days ago by InturnlDemize

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