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    Sticky: I would try a low bar box squat. That is the...

    I would try a low bar box squat. That is the least hip/knee stressing version. It is also the most posterior targeted version. Have her start off with 1" above parallel, put full weight on box...
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    I wouldnt box squat or deadlift with a raised...

    I wouldnt box squat or deadlift with a raised heel...

    If you can do elevated or negative calf raises with a smooth rigid sole go for it, but id slip and break something.


    but i just have some...
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    Sticky: SLDL is great for the glutes. For squats, the...

    SLDL is great for the glutes. For squats, the best glute is the high bar and go as deep as you can. Any range/movement below parallel is going to be 100% glute.

    A sumo squat(or any high squat or...
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    Sticky: A cut is going to severely impact your recovery. ...

    A cut is going to severely impact your recovery. Since you are not recovering as quickly, that means your working out in a more fatigued state. So thats going to make DOMS just due to the change.
    ...
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    Sticky: I would never recommend a program that you will...

    I would never recommend a program that you will only use for a couple of months. If you dont think you will get at least six months out of a program, i would not run it.

    Ending stats for allpro...
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    Sticky: Q7: What type of ab workouts should I do? A:...

    Q7: What type of ab workouts should I do?
    A: Your midsection is getting tons of workout in this routine since it acts as a stabilizer in basically every single exercise. So up to you to decide,...
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    Sticky: The alternative is the seated arnold press,...

    The alternative is the seated arnold press, plenty of folk have had success with this, due to low ceilings :)

    But i would still "learn" the OHP so when you are an intermediate you can rotate...
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    Sticky: Yes you can add weight if you want. The curl is...

    Yes you can add weight if you want. The curl is the accessory to the row. So your only real goal is to increase the row. So your chinup could be 15 reps, or 5 reps with a 45lb plate around your...
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    Sticky: I normally drop the curls when i do chinups, due...

    I normally drop the curls when i do chinups, due to bicep tendon flare up. I also dont do chinups during the workout, i do them at home, grease the groove style. If you want to do them during the...
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    Sticky: I tell people they need to be going up or down at...

    I tell people they need to be going up or down at least 1kg per cycle on this program.

    I tell people the canary in the coal mine is week 3 (10 rep week). Folks cutting i tell them to only under...
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    Sticky: It is my opinion that anyone who wants to...

    It is my opinion that anyone who wants to "recomp" is doomed to failure. They dont want to lose the "weight" because they think they will look small. They are not going to gain any muscle, they are...
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    Sticky: The IT band is a steel cable. You can not...

    The IT band is a steel cable. You can not "stretch it" when you are stretching your IT band, you are just stretching your arse.

    back of knee pain is normally from locking knees at the top...
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    Sticky: We are getting way off the auto regulated...

    We are getting way off the auto regulated plantation, which is why i kinda wanted to avoid even the first reply....

    But 2 days 4 sets should be good till around 10 reps of 1.0-1.25x bw @ 13%. By...
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    Sticky: Doesnt really matter. Id say you need to...

    Doesnt really matter. Id say you need to practice a lift at least once every 10 days just to maintain it. Plus greyskull has you squatting twice a week away :)

    Just remember now you are only...
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    Sticky: No rules, you might get 14-15 the first set, and...

    No rules, you might get 14-15 the first set, and only 10 the second set, when you "pass".

    And yes its still "hypertrophy work". A strength program would be 90-120 minutes and have multiple...
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    Sticky: If you keep reading, it says your rep totals will...

    If you keep reading, it says your rep totals will drop during the week as the fatigue builds up. So yes if you can do 3 heavies a week with the same rep totals, you are short setting or not going...
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    Sticky: light day try 110% for 1 set of ten for OHP, if...

    light day try 110% for 1 set of ten for OHP, if you pass you are gold, else repeat the weight.

    Self regulated can be just about any time. The link to self regulated has my min recommendations. ...
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    Sticky: Sounds like your best bet is still this program. ...

    Sounds like your best bet is still this program. I have a list of programs after you hit body weight bench etc, in the FAQ.
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    Sticky: The warmups are just for the first 3 exercises. ...

    The warmups are just for the first 3 exercises. They are pretty generic just to keep the n00b from spending 20min warming up and 40min working out. 2 sets of 10, every workout, with the same...
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    Sticky: If you can not do a test day within 10 days of...

    If you can not do a test day within 10 days of your last heavy, technically you should reset to 9 rep week. You could try it on day 11-12 but it better be a dam easy pass.
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