Put together with input from MatTheCur and all pro himself. Hopefully effective enough to reduce even 50% of the redundant questions that plague each and every page of the main thread.
Q: Is this routine more for cutting or bulking?
A: Both. Weight gain or weight loss is diet. The routine is very forgiving on reduced calories. If you eat enough to gain weight you will gain size (all diet info:*http://forum.bodybuilding.com/showth...hp?t=121703981).
Q: Is this routine for size or strength?
A: Both. It will split the gains pretty evenly for most people.
Q: Why is it considered a “beginner” routine?
A: Because the weight/reps increase too quickly for someone who has trained CORRECTLY for an extended period of time.
Q: How do I select my starting weights for this routine?
A: You will use your 10 rep max for each exercise. To determine your 10 rep maxes, go to the gym one day (at least 2 days BEFORE starting the routine), and perform one set of each exercise until failure (as many reps as you can do with good form). Try and pick a weight that will bring you to failure at around 10 reps (for a more accurate calculation). Take note of the weight you used and how many reps took you to failure and then plug them in to this calculator (http://www.naturalphysiques.com/18/o...max-calculator), this will give you your 10 rep max (your weights cycle 1).
Q: How many of the exercises require warm up sets?
A: Only the first 3 (Squats, Bench Press, Bent Over Rows) require the 2 warm up sets. Perform only the 2 work sets for the remaining 4 exercises (OHP, SLDL, Curls, Calf Raises).
Q: I don’t understand how much weight I should be using on the warm up sets, please give an example.
A: If your work set weight is 200 lb. for squats then you will do one set at 50 lb. (25%), one set at 100lb. (50%), and then two work sets at 200 lb. (100%).
Q: What if 25% or 50% of my work set weight is less than the 45 lb. barbell?
A: You have two options: you can just use the barbell if the weight you need to use is close enough to the weight of the barbell (ie. 35-40 lb.) OR you may use dumbells if the weight is significantly less (ie. 20 lb. in which case you would use two 10 lb. dumbells).
Q: What about cardio and abs?
A: If you want to do cardio, 20 minutes of HIIT is recommended on off days (2-3x a week). As far as abs go, you may either do them on off days with cardio or on workout days AFTER the routine. Weighted decline situps, weighted knee raises, and plate twist are recommended. Personally I do weighed decline situps after my heavy workout, knee raises after my medium, and plate twist after my light (2 sets of each, incrementing reps with the program except from 12-16 instead of 8-12; add weight if you get 2x16 on week 5).
Q: I only have time for 2 workouts a week, what do I do?
A: If your schedule only allows you to get to the gym twice a week, then you should do 2 heavy days a week (separated by at least 2 rest days). However, doing this will impede recovery while also reducing overall volume, so it is not IDEAL.
Q: I don’t have access to a barbell, can I use dumbells for this routine?
A: Yes you can, although it is far from ideal. This routine was designed to use barbells for a reason. It will be hard to perform heavier weights with dumbells and/or even find heavy enough dumbells for some of the exercises.*
Q: Can I add/replace/modify any of the exercises in this routine OR can I change it to a lower/higher rep range or fukc with anything else?
A: NOPE. This routine was built as is for a reason, all body parts will be worked sufficiently. Of course, no one is stopping you, but don’t expect ANY help/advice.
Q: What do I do at the end of the cycle?
A: If you completed all 12 reps with good form on week 5 heavy day, then you get to add 10% for the next cycle (where you start over with this new weight, on week 1 with 8 reps). If you fail anything, then you repeat the weight for that exercise next cycle.
Q: What if I fail the reps before week 5?
A: If you fail the reps on any other workout you still continue the routine without changing ANYTHING, week 5 heavy day is the only day that matters when it comes to increasing the weights you’re using.
Q: When I am ready to progress onto a different routine/when am I no longer a ‘beginner’?
A: When your progress has stalled or you are bored of this one (generally 6 months-1 year+).