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    Sticky: Shouldnt be missing reps till 11-12 rep weeks. ...

    Shouldnt be missing reps till 11-12 rep weeks. If you are failing at 10 reps, you are cutting too deep, and long term that will lead to muscle loss. In that situation its better to up the nutrition...
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    Sticky: The joke is, if you can do 3 heavies a week, you...

    The joke is, if you can do 3 heavies a week, you are not going heavy enough.

    Instead of doing it 3 days a week with 1 weight, do 2 heavies a week with the correct weight. HEAVY HEAVY is doing 2...
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    Sticky: https://www.bodybuilding.com/fun/lbm_calculator.ht...

    https://www.bodybuilding.com/fun/lbm_calculator.htm

    167 sounds right, and 15% will put you several pounds off. So again you still only have 2 choices. Get to 12-13% and lean bulk up to bmi 24,...
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    Sticky: This is a fatigue based training style. If you...

    This is a fatigue based training style. If you take a week off, you strip away all fatigue, if you skip week 11 and just do a test day, you will not have built up enough fatigue, both will give a...
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    Sticky: "full knee flexion". You can tune your depth by...

    "full knee flexion". You can tune your depth by widening or narrowing your stance. Your goal is "just below parallel", any thing lower is all arse and wont help much for leg growth because it will...
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    Sticky: https://forum.bodybuilding.com/attachment.php?atta...

    https://forum.bodybuilding.com/attachment.php?attachmentid=5921933&d=1372532130
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    Sticky: A general deload week would be 2-3 sets of 50%ish...

    A general deload week would be 2-3 sets of 50%ish of your heavy day, with an unlimited rest time. You could do an unloaded warmup, or just do 3 sets instead of 2. Do this 3 times per week, dont...
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    Sticky: If you are trying to lose weight, the 3 heavy...

    If you are trying to lose weight, the 3 heavy reps are optional. They shouldnt hinder the main program even on a cut, but they are not magic and going to allow to you pass test days on a cut either....
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    Sticky: You are on a cut, so unless you fail a test day...

    You are on a cut, so unless you fail a test day twice in a row i wouldnt worry about it. Again if you pass every 3rd try you are still progressing at twice the rate of the average intermediate...
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    Sticky: No you do not drop the weight, you up the carbs...

    No you do not drop the weight, you up the carbs and the cardio. And yes you do try for 11 and 12 rep sets. There is a chance you may make it to 11/12 reps on the first set, then odds are several...
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    Neither is going to help with the weight loss,...

    Neither is going to help with the weight loss, But i certainly would feel like killing myself if i was doing 20 rep squats on a cut...
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    The treadmill on its best day will burn 500...

    The treadmill on its best day will burn 500 calories an hour, so your 15min isnt even burning a can of pepsi.
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    why would 15min of cardio affect hypertrophy?????...

    why would 15min of cardio affect hypertrophy?????

    It does nothing. If you want to "warmup" go for it, if you want to "cool down" go for it. Its not going to affect muscle growth if you do it...
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    Sticky: Reduce weight 5-7.5% on the lifts you are...

    Reduce weight 5-7.5% on the lifts you are struggling with. This will make a guaranteed pass and "some" progression for next cycle when you will be in the groove. Dont expect to pass every lift...
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    Sticky: This program is fatigue based, so you cant really...

    This program is fatigue based, so you cant really compare "heavy" day to say a 3x5 program heavy day.

    Heavy day prefatigues you for medium day. The joke is if you can do 3 heavies a week you are...
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    You are only allowed to decrease weight your...

    You are only allowed to decrease weight your first cycle. Drop the weight 5-10% for a guaranteed pass, best case is you learn the lift and can bump 15% next cycle.

    But im not going to monitor...
  • "Is that normal to hit failure sooner when going...

    "Is that normal to hit failure sooner when going up in weight"

    yes, even if you can "handle it". Your cns is not used to the new weight yet.

    As for when to bump, that depends on how much you...
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    Sticky: So you ran allpro 1.0 and did warmups for every...

    So you ran allpro 1.0 and did warmups for every set, and found that was too taxing. So now you want to run up to date allpro, that originally you thought didnt have enough volume :)

    But yes we...
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    Sticky: You only redo the curl weight, any lifts you pass...

    You only redo the curl weight, any lifts you pass on you bump the 10+ %. And if you pass rows and fail curls, bicep volume will still increase next cycle. You may find next cycle you fail rows but...
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    Sticky: That is the point. You dont add 10% and assume...

    That is the point. You dont add 10% and assume in 5 weeks you will be 10% stronger again. You add 10% because you can now handle the existing weight. If you add 10% you will have about 3 weeks at...
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