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a quick question
let's say i'm training(allpro) for some time, and now i cannot keep the training schedule as needed for the program(no matter the reason)

what is the minimum i need to do only to...

Ok thanks
medium day went pretty good, so i'll just keep going

I'm on week 4(first cycle) and i failed two exercises on heavy day
bend over row - set 2,last 1-2 reps good form and i had to use the rack to put the bar for few seconds
overhead press- on set 2 i...

ok so i understand now that warmup doesn't have to be exactly 25%, 50%
but it also doesn't matter regarding the loading and removing of plates
i will still have to change weights for each set and...

i did not totally under your explanation(sorry, not a native English speaker)

for example, for heavy days, my workout sets are( in KG):
Squat set 1 - 10kg || Set 2 -22.5kg ||...

Hi,

i'm pretty sure it was discussed earlier but i cannot find it

is it valid to do all the 6 warmup sets first and then start with the regular lifts(set 3&4)?
i have to change the weight for...

sorry, i'm a little bit confused, i do not understand what would be the best option
should i start with 2500 calories(or maybe more)? and later in the program stay with 2500 or change it to...

thanks for the detailed explanation

so if i understand correctly, going with about 2000 calories would be a better way with some lite cardio or few days of walking - will do that(starting next...

sorry forgot to mention this, yes, i'm a male
I'm really looking to lose some fat, can you please explain in more details how i can achieve this with 1950 calories? i just followed the TDEE calc

Hi nightanole,

fist of all, thanks for the quick reply and for helping out

1. sounds good. my bench press almost bw, my squat real bad, less than my bw so i'll have to work it this

2....

Hi,

new here, after reading this thread for a while i decided to start with this program, and i have some questions

i am lifting weight for few month with not so good progress
age: 30
weight...