Is there a program for people who are already overweight?
ill have to vouch for markos to anyone on here who thinks that he is agressive or whatever. while he is not afraid to speak his mind, on my two trips to PTC he has welcomed me and many others into his home, provided food for us and allowed us to lift at his gym, all for a very low cost. ive only ever heard him say a bad word about someone when they dropped a bar off their back when they gave up on a squat, and then its well justified.
dont be misled by appearences on internet forums
Firstly, you must do 20 rep breathing squats, every session. Non negotiable. These wont kill you, you'll just wish they did. Three deep breaths at the top before each rep, should take 3 1/2 minutes to do the set.
Then do 2 sets of BP x 7, 2 sets of Romanian deadlifts x 20 and 10, 2 sets of MP x 7, row something, clean something.
Drink full cream milk.
Depends on goals Simon, but those doing the 20 rep squat program are trying to get bigger, so they need the calories
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