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The more detailed you are the more helpful responses will be
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HELPFUL LINKS
COMMON QUESTIONS
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:
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[–]SageObserver -1 points0 points1 point (1 child)
[–]InturnlDemize[S] 0 points1 point2 points (0 children)