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  1. #1
    Eat, Sleep, Train. LiftDatUp's Avatar
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    Not a beginner is all pros good?

    Not a beginner. Can I use all pros to cut? EX. Bench is 220x1.

    Also, what does it mean by this: (between stars)

    Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. ***Do 2 work sets with the same weight.*** Choose a starting weight and start light.

    Is it saying to do 1/2 your weight for 8 reps?
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  2. #2
    Registered User GetFit10's Avatar
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    Originally Posted by LiftDatUp View Post
    Not a beginner. Can I use all pros to cut? EX. Bench is 220x1.

    Also, what does it mean by this: (between stars)

    Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. ***Do 2 work sets with the same weight.*** Choose a starting weight and start light.

    Is it saying to do 1/2 your weight for 8 reps?
    Anyone can do All Pro's. I did it on a cut, it worked well. Also what it's saying is you do 1 set of 1/4 your working weight, 1 set of 1/2 your working weight, and 2 sets of your working weight.
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  3. #3
    Eat, Sleep, Train. LiftDatUp's Avatar
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    Originally Posted by GetFit10 View Post
    Anyone can do All Pro's. I did it on a cut, it worked well. Also what it's saying is you do 1 set of 1/4 your working weight, 1 set of 1/2 your working weight, and 2 sets of your working weight.
    Aren't you suppose to do 4x8? Or is it just like singles to warm up?
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  4. #4
    LS Lacrosse_Skate's Avatar
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    Originally Posted by LiftDatUp View Post
    Not a beginner. Can I use all pros to cut? EX. Bench is 220x1.
    My bench is 235*7 and I use beginner routine principles with nice gains still.
    Gains are made in the time saved by copying other people's signatures.
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  5. #5
    Registered User MichaelCJ's Avatar
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    For the first three or so exercises, you do two warmup sets: one at 1/4, and the next at 1/2 of your working sets weight. Then you do the two working sets, also somewhere from 8-12 (depending what week you're on in the cycle).

    The rest of the exercises, you just do the two working sets: so, 2 x 8-12 (again, depending).

    You can run it on a cut, but don't expect to be able to make gains anywhere close to those you'd make on a caloric surplus... obviously. And you might stall quite early (or not).

    As for being a beginner - if you've worked a novice program for all the gains you could get out of it (i.e., linear gains), then I'd say you're likely to be intermediate. And if you've been lifting heavy and hard for at laest a year, say. Otherwise, you're probably still a novice of some variety, insofar as these terms mean all that much anyway.

    What program(s) have you done, and for how long? Also, where's your squat, deadlift and overhead press at?
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