Having been on the site for a while now I think it's an excellent tool to help lads prepare for life as a Royal Marine. However at the same time the massive amount of information seems to be confusing some lads. Just a few things for people to think about; Do you want to be a Royal Marine, or a bodybuilder, endurance athlete, or something else? I can understand lads using the site to glean information for all these things (and more), but if you want to be a Bootneck, doesn't it make sense to train to be one? Why do you feel the need to be squatting with heavy weights twice a week instead of running 3 or 4 times? Why are wasting energy trying to develop your rear delts?!! Is it sensible to be running 15 miles at a time when you can't do more than 25 press ups? Why do you feel the need to be as big as possible, and bench press 150kgs?! Obviously everyone responds to physical exercise differently, but one things for sure, there is no quick or easy way to get results. It seems that lots of lads are looking for the magic formula, and there isn't one. All you need is a simple effective programme. It will be different than any one else's, so there will be experimentation and tweaks along the way. But here's a fact, most people will respond with a good phys session, followed by resting and feeding the muscles used. The only time I train legs is as part of a circuit. Why do I need to squat when I run 3 times a week? I don't need to be standing up and down with 300lbs across my shoulders, when for my job I need to be running and yomp fit. In order to do those things I run, and yomp. It's simple really! I agree that chucking in some bench presses, pull downs (if you can't do pull-ups yet), deadlifts, and core work can be of benefit in building the strength you need. But to get into the Corps you need to be strong at press ups, sit ups, and pull ups. Body weight exercises. So those are the exercises you need to concentrate on. If you are at least a few kgs over 65 why worry about packing on more size and getting heavier? Concentrate on passing the criteria tests. 1.5 mile return and gym tests. Then some endurance work on top to make a good showing on the EC and bottom field. It may have been a long time since I did my PRC, but it really wasn't too much different than today's PRMC. We didn't have the Internet, we just went out and ran, and built strength related to the gym tests. Lastly, use this site as the great source of information that it is, but do not get hung up on what I, or anyone else is saying. If you push too hard you will get injured! Train smart, and the gains will come.