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Can you squat and deadlift?
might not be such a great idea with that much volume...
Some good points there Oliver. I think Derka could do with some squats though maybe even a 2 day a week of legs comprising different exercises than listed to help bring them up. But it is his choice. Also I believe this was precomp workout, a bodybuilder precomp, low cal diet at very low bodyfat levels would have trouble recovering from high CNS stress so noobs advice would be hard to incorporate.
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Hey I am all for full body or at least a split that hits each muscle group twice a week at least but maybe not pre comp especially with CNS killers in such a condition. Personally I think Derka should try some full body work to build up some more leg muscles then maybe throw in some extra filler on top of that.
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Yeah routine before my last comp, wouldn't ever do a fullbody routine you wouldn't be able to get enough sets on each bodypart to make it productive for bodybuilding
Derka is lacking thickness in legs and back. I think deads and squats would without doubt help these areas. But he would need to cut back some of the other stuff.
IMO the best looking BB's are the ones who have built a base of power.
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