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    Sticky: If you do 2 heavies for an extended period, you...

    If you do 2 heavies for an extended period, you should add a set to the bench/row/squat to make up for the lost volume. "test day" will still be 2 sets.

    The pattern is always heavy medium light. ...
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    Sticky: Dont skip days because you are sore, that will...

    Dont skip days because you are sore, that will make you more sore believe it or not.

    Some exercises do better with higher reps, such as calf raises. You could even go 2x allpro and start with 16...
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    Sticky: https://www.youtube.com/watch?v=FwwM6FXPkgM ...

    https://www.youtube.com/watch?v=FwwM6FXPkgM

    https://www.youtube.com/watch?v=ep30avTSMB0

    If you can do the deep knee bend of the first video, with the slow lower of the second video, you will be...
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    Sticky: Honestly that guys form would work fine, if he...

    Honestly that guys form would work fine, if he didnt "rerack" each rep. WIth a 45/60 degree bent over row, it makes more torso "meat" than doing that guys bent over rack row, or a pendlay row. You...
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    Sticky: Ideally you would get in at least heavy day on 10...

    Ideally you would get in at least heavy day on 10 rep week before you started failing. There is not much you can do to improve the OHP. It is very tricky to program. On allpro 1.0, even the 2...
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    Sticky: Easiest way is to the heavy heavy pattern. ...

    Easiest way is to the heavy heavy pattern. Basically you do 1 heavy every 72-96 hours, for life. Every 2 heavies you add a rep to the sets. The only mod you do is the first 3 lifts...
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    Sticky: Correct

    Correct
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    Sticky: The more you struggle with allpro, the closer to...

    The more you struggle with allpro, the closer to the allpro workout you should climb. You can pretty much go nuts after the workout and still recover for the next workout.

    Other wise you could...
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    Sticky: No clue on warmups But as far as recovery, if...

    No clue on warmups But as far as recovery, if you want rock climbing to affect you the least, do it as close to the end of the workout as possible. But this will affect your rock climbing...
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    Sticky: Curls should have been reduced a bit. I thought...

    Curls should have been reduced a bit. I thought i had you doing heavy medium light 16-24 adding 2 reps a week, aka 2x allpro. So you should have started with your 18-20 rep max. The reason for...
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    Sticky: Id give a slight decline a shot. It should allow...

    Id give a slight decline a shot. It should allow you to use more weight (5-15%) which should promote more growth.

    Going wide or narrow really isnt going to help. The wider you go, the more you...
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    Sticky: Two things. 1) You can not reverse grip bench...

    Two things.

    1) You can not reverse grip bench out of a power rack, i dont care if its even the bar. One slip and you are eating the bar or having it land on your throat. It is a very strong...
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    Sticky: You can swap flat for slight decline (15-25...

    You can swap flat for slight decline (15-25 degrees, not the full 45) since you are doing OHP as well. If you are not planing on competing or anything, you can even completely swap it for weighted...
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    Sticky: "Or better to stick with 16-24 and reduce the...

    "Or better to stick with 16-24 and reduce the weight by 10% for medium/light to have the same reps?"

    Id do that, and remember you are trying to add 2 reps a week. Smaller muscles seem to like...
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    Sticky: Auto regulated would be 5x a week 100% every...

    Auto regulated would be 5x a week 100% every time. Daily rep totals will drop naturally as the week progresses and your fatigue builds up.

    vanilla can not be ran 5 days a week, to complete the...
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    Sticky: I do not understand the question. you are...

    I do not understand the question.

    you are doing couch to 5k. But you should be walking/jogging 30k per week.

    and i have no clue what you are talking about after that. If you are asking if you...
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    Sticky: Nope, just now that you can really stress...

    Nope, just now that you can really stress yourself, you need a bit more rest between sets. You will not be going much heavier, if at all, vs the 8-12.
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    Sticky: warmup warmup workset workset workset For...

    warmup
    warmup
    workset
    workset
    workset

    For "the big 3" which on allpro is squat/bench/row
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    Sticky: "novice" is 4-8 reps 3 sets (so still 24 reps...

    "novice" is 4-8 reps 3 sets (so still 24 reps total) for bench/row/squat, the rest are still 8-12. if you want to go heavy on accessories, god speed to your connective tissue, since allpro does not...
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    Sticky: "novice" is 4-8 reps 3 sets (so still 24 reps...

    "novice" is 4-8 reps 3 sets (so still 24 reps total) for bench/row/squat, the rest are still 8-12.
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