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Old 05-12-2012, 10:40 AM   #4
bruteforce
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If you've never lifted before, you can see some great results in 3 months. To get real appreciable mass gains it will take a while longer, but you (and others) should notice a difference in your appearance after 90 days of dedicated training.

As to a routine, I like full body routines, 3-4 times a week. My basic set up is

Squat
Bench
Row

Deadlift
Over head Press
Arms

Bench
Squat
Row

Power Clean
Deadlift (from raised blocks or a rack)
Over Head Press

It isn't real fancy, but its helped me get a lot stronger very quickly. Starting out, maybe drop the 4th day and see how it goes. Focus on your form, and once your form is solid, add weight to the bar when you can, in relatively small increments (5-10 pounds per session).
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