I am planning on going into the U.S. Marines in a couple of years. I am looking for a good workout routine to somewhat prepare me for the United States Marines physically. Please only respond if you know what your talking about or have been or currently are Marine. Thanks


Firstly congratulations on the choice to join the marines, I always think it is an honorable thing to serve your country in the military.

Down to business. There are 2 types of exercises out there, compound and isolation exercises, isolation exercises target one muscle at a time, conversely compound exercises target multiple muscle groups at a single time. The single biggest way to put on mass and a LOT of strength is to perform compound exercises.

You can bet your life that the kind of training you’ll get in the marines will be 90% compound exercises, because these build strength and mass the quickest, so the sooner you get used to them the better.

Step 1: Buy a good supply of high quality whey proteins, this is all you’ll need in terms of supplements. You’ll need a protein boost to accomplish this workout to the best quality. Make sure you eat a lot of calories and drink a protein shake BEFORE and AFTER working out, this aids in muscle building greatly.

What weight should you lift on upper body? simple. If you can only lift 4-5 reps, its way too heavy and you’ll snap a tendon down the line, if you can lift 15+ it’s too light, if you can ONLY lift 8 – 12 reps the weight is perfect. Depending on your current strength and size you may need to work your way up with lighter weight though. But certainly when you kick start your proper workout, use a weight you can rep 8 – 12 times MAX with proper form.

Below are two workout routines, alternate between each on, and make sure you rest 2 days between each weight session:

Workout Type #1
-Flat Bench Press, 10 reps (3x set)
-Incline Bench Press, 10 reps (3x set)
-Dips (body weight), 8 – 10 reps (3x set)
-Pull ups, as many as you can (3x set)

Workout Type #2
-Flat Dumbbell Bench Press, 10 reps (3x set)
-Incline Dumbbell Bench Press, 10 reps (3x set)
-Bicep curls/Hammer curls (isolation), 10 reps, (2x set)
-Barbell or Dumbbell squats, 15 – 20 reps (3x sets) — With any leg exercise, reduce the weight so you can do 15 – 20 reps per set. This is important.

These compound training will add great mass to your chest, triceps, quads, abs, lats, shoulders. e.t.c essentially you’ll put on muscle everywhere and build massive strength, and you’ll need that in the marines.

As I said, after every workout day, make sure you have 2 rest days in between, you need really strong and healthy muscles when you join the marines so you need to rest to make sure you grow. However on your rest days cardio is very key.

-20 min moderately intense cardio run in the morning on an empty stomach will burn fat without losing muscle, if you want to be certain calculate your max heart rate and run to 75% of that. This calculation 220 – ‘your age’ = your max heart rate. If you are 18 for example, your max HR is likely 202. Run to 75% of this, or 151 beats per minute (bpm) on a treadmill, for 20 mins and you’ll burn fat without losing muscle gains. Do this in the morning on an empty stomach and I guarantee you’ll burn just fat.

-High intensity interval training (HIIT) should also be done, but limit this to once a week. You don’t want to tire yourself out too much, to do HIIT, run as fast as you can for 10 – 30 seconds, rest however long you need to recover, then sprint again, repeat 10 times. You’ll burn fat throughout the day.

Here’s my routine for you in a nutshell:

Monday: 1 protein shake, Workout #1, 1 protein shake and food
Tuesday (rest day); morning 20min mild intensity cardio
Wednesday(rest day); morning 20min mild intensity cardio + 10-15mins HIIT
Thursday: 1 protein shake, Workout #2, 1 protein shake and food
Friday (rest day): morning 20min mild intensity cardio
Saturday(rest day): morning 20min mild intensity cardio
Sunday: Close grip push ups, spartan push ups, wide arm push ups. 10 reps each. Done.

You’ll look absolutely incredible, you’ll have built mass and strength and you’ll be ready for anything thrown at you when you sign up for the marines ;)

Is it better to have some fat rather than being very skinny when starting a workout routine? I heard that the fat can get converted into muscle when you work out, whereas if you’re very skinny your body doesn’t have anything to turn to muscle. Is that true?


it is better to have some fat when you want to start a workout routine

it is true

What is a good workout routine to help improve explosiveness, power, and strength?


workout gyms (djdomo.com)

I am going to be training in a gym so I need a workout routine. I don’t need to lose weight at all, just build muscle. If you can post links that would be okay. I would like specific instructions please, including rest time between days, target muscle groups for certain days,etc. Thank You Autosboss


Here you go :]

Lifting at least 3 times a week, preferably 5 times.

Begin each session with a 5 minute jog (6-7 mph).

Make sure to stretch lightly and flex hard during rest time.

For size: 1 minute rest
For strength: 3 minutes rest

Make sure to measure your arms, chest, calves, and thighs, and to weigh yourself.

Eat at least 1 g of protein per lb. of bodyweight.t. consume at least 3000 claories, eating every 3 hours

Keep good form! Do not rock, do not cheat, go all the way down to your chest on bench. Bring someone along that has worked out for a long time, or ask someone at the gym to watch and critique your form.

How do you know you’re doing enough weight? Your muscle should go to failure every set. So what that means is you need to be doing enough weight where you need help to do the last to repetitions of the set. For the 1st month though, do weight where you can barely finish the last repetition. This way, you will get your form down correctly. I REPEAT, MAKE SURE YOU CAN DO EVERY SINGLE REP FOR THE 1ST MONTH. After this, you can start increasing your weight to get big!

Week 1:

For each exercise:

Set 1: 10 reps
Set 2: 8
Set 3: 8
Set 4: 6

Day 1: Chest and Back

1) Bench Press
2) Incline Press
3) Pullovers

1) Chinups (do as many as possible until you reach 50 total)
2) Bent over rows

5 sets of 25 crunches

Day 2: Shoulders and Arms

1) Clean and Press with barbell
2) Dumbbell Lateral Raises
3) Upright Row (Ignore 10, 8, 8, 6 sets…do this instead: Set 1: 10 reps, Set 2: 6 reps, Set 3: 4 reps)
4) Push Press (Ignore 10, 8, 8, 6 sets…do this instead: Set 1: 6 reps, Set 2: 4 reps, Set 3: 2 reps)

1) Standing Barbell Curls
2) Seated Dumbbell Curls
3) Close Grip Bench Press
4) Triceps Pushdown (with Rope)
5) Wrist Curls
6) Reverse Wrist Curls

Reverse crunches 5 sets of 25 reps

Day 3: Legs and Lower Back

1) Squat
2) Lunges
3) Leg Curls
4) Calf Raises (5 sets of 15 reps)

Lower Back:
1) Straight-Leg Deadlifts (Set 1: 10 reps, Set 2: 6 reps, Set 3: 4 reps)
2) Good mornings (set 1: 10, Set 2: 6, Set 3:4)

Abs: Crunches 5 sets of 25 reps

Day 4: Same as Day 1

Day 5: Same as Day 2

Week 2:

For all exercises: 4 sets of 8 reps (unless otherwise specified in week 1 basic workout plan)

change the muscle group order (so do back before chest this time, etc.)

Day 1: Same exercises for Legs and Lower back, but do lower back 1st

Day 2: Same exercises for Chest and Back, but do back 1st

Day 3: Same exercises for shoulders and arms, but do arms 1st

Day 4: Lower back and Legs

Day 5: Chest and Back

Week 3:

For all exercises (unless otherwise specified in week 1):

Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 6 reps

Reverse the order of the exercises for every muscle group (So for example, on chest day, do Pullovers, then incline, then bench)

Day 1: Arms and Shoulders

Day 2: Lower Back and Legs

Day 3: Back and Chest

Day 4: Arms and shoulders

Day 5: Lower Back and Legs

Week 4:

For all exercises (unless otherwise specified in week 1)

Set 1: 8 reps
Set 2: 6 reps
Set 3: 4 reps
Set 4: 2 reps

Return the muscle groups back to Week 1′s setup, but keep the reversed exercise order (doing Pullovers 1st instead of bench, etc.)

Day 1: Chest and Back

Day 2: Shoulders and Arms

Day 3: Legs and Lower Back

Day 4: Chest and Back

Day 5: Shoulders and Arms

If you make it through this, and are still motivated, still want to workout, etc. after the 1st month, talk to me again. Also, you must be lifting 5 times a week by the end. If you are not, continue to use this basic plan until you’re lifting 5-6 times per week.

An access-control system is a technology which helps in controlling the entry to an unique building, facility, or some protected area. Industries and businesses of sorts have incorporated access control to be sure that simply authorized individuals can access restricted areas. It is really a great way of raising not just the protection of an area but also also its secrecy.

Unlike physical locks, computerized access control technology is more sophisticated and hence is less inclined to be duplicated. Users not got to create a key together and it eliminates the issue of having lost keys.

A more sophisticated access control system makes use of biometrics, in which a specific part of a person has been used as verification whether access will probably be granted or not. Once identity has been verified, the access terminal will subsequently launch the electronic locks in the door or gate.

An access control system also helps minimize using additional manpower for guarding entrance and exit points in buildings or facilities. In addition, it can be utilized to monitor the work hours and activities of workers more correctly. The chance of fraud can substantially be minimized this way because there is not as manual work required.

An access control method is mainly made up with three main parts along with they are the actual barrier, the access control / reader, and also the credentials. It’s the real barrier that truly prevents access to a special place or entry/exit point.

An access control may be considered a standalone system in which all the important info and credentials are saved inside the machine itself. Networked access controllers make use of a database system to verify the credentials of a person requesting access.

In addition, there are some possible security hazards that the office access control system can experience and one of those is tailgating. This is once an intruder follows authorized personnel in entering a restricted region. It is necessary to have these risks into consideration and guarantee they are correctly and timely addressed.

In addition it’s possible to link an access-control system using a surveillance system in order that they can come together in strengthening the security of your own building or facility. This is an essential portion of internal control so that your procedures run smoothly and run into as few problems as potential. It helps to make sure that your personnel do their work properly and are not involved in almost any fraudulent activities.

There are pointers as well as recommendations all over the web regarding when the time may be right. All of us recognize that to potty train; your youngster needs to prepare. They must have the ability to hold their waste, recognize what it implies to dirty a baby diaper, recognize fundamental instructions, remain on the commode, and so on. Admittedly, these points are crucial to effective toilet training journeys for you both. However, there are likewise times when you might intend to place it off and enable things to calm down before you start.

Stay Clear Of Training Throughout Times of Change

Many kids do not deal with modifications well. For that reason, you should hold back on potty training if there are changes taking place right now. These large modifications might consist of obtaining a brand-new brother or sibling, transferring to a brand-new home, or perhaps transforming from a bed to a crib.

If you attempt to potty train during these modifications and your kid after that has a setback with regular crashes, it might be harder to obtain them to try once again. It comes to be irritating and also they might get upset with themselves. A better option is to place it off to make sure that you and your youngster only have to go via it once. After that, provide a bit after the modification has occurred to ensure that they can adjust to the new situation.

Go Back from Potty Training for Other Factors

Let’s claim that you are trying to potty train, yet your kid has not fully grasped it all right to avoid all mishaps. Now, you are taking place a journey to see family numerous hours away. It is an excellent idea to permit them to utilize pull-up pants on these lengthy trips. If they have a mishap in the car or on the airplane, it will not be a big deal for either of you.

You must likewise consider utilizing pull-ups if your child is not feeling well. Diarrhea and also other ailments that make them have a tough time getting to the bathroom are also excellent reasons. Perhaps they have a fever and also intend to sleep more than typical. They might not really feel need to go potty or simply might not feel like doing it at the time. In both scenarios your kid, and you will certainly have a lot less tension if you hit the time out button on toilet training.

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The major reason you might want a more extensive history check is the various areas of our country that have laws that are various from your very own. They may have various opinions of what is acceptable and what is not. They may not watch it as a poor thing to have a cross country truck vehicle driver be a recouping alcoholic whereas you really feel that it is not a good suitable for your company’s photo. In some locations there are compounds that are thought about illegal, that are not unlawful. You have to make sure that you feel comfy with the individual that you are employing. To do this, you may feel that you need to know even more concerning their background.

Most everybody can use help when it comes to their mental health. Mental wellness therapy Singapore services are great at helping those who need help to get back on their feet in a happier, more stable manner. However, how do you know if you could use that help? There is a multitude of reasons one may and should go find a therapist to help them recover.
Should You Consider Therapy?
Sometimes you may need mental health therapy due to the things that have happened around you. You may be moving homes and unsure about the location you’re moving to. You may be having difficultly in a relationship, whether it’s a significant other or your children. A life transition such as a change in career can also mean you might need help. The death of a family member or friend is almost surely going to hurt someone’s mental health, so it’s advised anyone who experienced loss at least go once or twice.

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We Are Here for You
Mental wellness therapy Singapore services can do a lot to drastically change how confidently and happily you can live your life. You’re sure to see a difference in how your day to day goes once you add proven tools to improve yourself and your mental state. These companies can help almost anyone get through anything, no matter how difficult.

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