re: BRos. How long does it take you to get Moderately Swole?

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so mostly/all compounds?

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Absolutely. I know we have had this discussion here before but I will make the point again. The split routine that most people get from bodybuilding magazines is horrible for the average person. A simple 5x5 that employs bench, squat, deadlift, rows, and pushpress is all most people ever need to do. Do it two or three days a week, while eating, and you will be much stronger and much more "ripped" thn your buddies that have an "arm day" and a "back day".