Most routines I come up with are just me cherry picking certain motions from other "set" routines. However, I always make sure to keep the big complex moves worked in as a big focus. I will always have deadlift, squat, pull-ups (palms away), bench, incline, and overhead press mixed in to some degree. If you are just starting out or getting back into lifting, I would start with these and go ultra heavy in a RPT style for probably 2 months or until your large muscles are recovering in the same day. At that point, can work in more moves to isolate muscles (I do a TON of extra shoulder work myself).
If you feel pretty comfortable with your strength level and want more lean/lanky muscle build, then drop the weight down and go for 12-15 reps and maybe even toss in another set or 2 on each move.
For flexibility and agility....you just have to stretch, do some yoga and put in the time doing agility exercises. This will probably be a much time sink than the actual weight training.
1 day of missage will be fine. I just got off a 3 week hiatus myself. Switching to a new routine and gonna toss in a new supplement for a couple months to see if I can get my recovery time lower so I can push harder. Trying to make sure I don't plateau but I am also trying to quasi cut at the same time so its a fine balance.
Centi's are pretty good little mechs. I much prefer them to Treb's because they have a much smaller profile.
When are you gonna sign up and join my group!?!?!? I have another buddy I am trying to get to sign as well. With you two, we would have a full lance to roll around with.
Triple Guass is just super lol. Don't think I have ever seen it honestly.
I actuall have a couple centi's as alts for my scouting/harassing lance. YLW and the other fast one....C9 or something like that. I just wish we had 12v12 on some huge maps already. With some objectives too!!!! Conquest/Assualt get super boring after a while and I want to see some higher level strategy get pushed in.
Not sure how I would go about this, but switching the game into more of a MMO style would be huge imo.
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