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Type: Posts; User: nightanole

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    Sticky: One shouldnt affect the other. Its all based on...

    One shouldnt affect the other. Its all based on fatigue buildup and recovery. If you have recovery issues, you wont be able to add more volume, else it will cause a stall. But if you are feeling...
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    Sticky: Split squats is a quad exercise, most dont need...

    Split squats is a quad exercise, most dont need it for squatting. You program them in if you start getting "squat goodmornings". I need to do them, but thats just because i have a semi permanent...
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    Sticky: Notice where the free hand is(back supporting),...

    Notice where the free hand is(back supporting), and the feets, along with the massive shoulder drop, and the traditional kroc has the DB dead stop on the ground each rep
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    Sticky: The row is kinda low to be running pullups if you...

    The row is kinda low to be running pullups if you are just passing. Id throw in some high rep kroc rows. 1 set of around 20-24.

    Else you can do pullups, but they would have to be...
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    Sticky: Yup. Ive seen people naturally a foot away from...

    Yup. Ive seen people naturally a foot away from their shins when back is parallel with the floor in some cases. The heavy weight gives people the ability to "sit back" or lean back, but you...
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    Sticky: You know you are at the right working weight when...

    You know you are at the right working weight when the opposite happens, and monday is 9 sets of 3, weds is 7 sets of 3, and friday is 5 sets of 3. Then after the weekend monday gets the 10 sets of 3...
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    Sticky: You are not cheating. Back,legs, and knee...

    You are not cheating. Back,legs, and knee flexion look good. But the weight looks very close to your legs. Ideally it should be hovering over your toes once your have the range to get your back...
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    Sticky: Most of the time the SLDL reveals bad form in the...

    Most of the time the SLDL reveals bad form in the row/squat.

    Let says worst case scenario you are doing the old school "arnold" version of the SLDL with half your squat working weight. It...
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    Sticky: A set to failure, or past failure (a few sloppy...

    A set to failure, or past failure (a few sloppy reps past when you should have stopped) to significantly fatigue the CNS for the second set. That "shaking" is the cns extending the signal to ANY...
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    Sticky: Im running out of "tricks". One of the last few...

    Im running out of "tricks". One of the last few things i can think of is after warmups, do 1 rep of 110% of heavy day weight, to prime the cns. It should make the working weight feel lighter and...
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    Sticky: Yes. The day just cant be a 20k bike ride and...

    Yes. The day just cant be a 20k bike ride and then 20min of ab work. you can do low intensity for hours, but doing ab work in a fatigued state after cardio (even if cardio was finished a few hours...
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    Sticky: Not real good at programming in extra days. But...

    Not real good at programming in extra days. But EVERYTHING should be done before cardio. And cardio should be low intensity steady state, not HIIT.
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    Sticky: Ideally they should be done directly after the...

    Ideally they should be done directly after the workout so you have max recovery time. You can try it on off days, but if it starts robbing recovery, then what you are doing is "junk volume". But...
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    Sticky: No weight drops for any variants, ever. Weight...

    No weight drops for any variants, ever. Weight drops are only for vanilla H/M/L. Autoregulated, 10x3, H/H do not get weight drops :)
  • "What is the least amount of volume required to...

    "What is the least amount of volume required to put the most amount of weight on the bar"

    Intermediate programs are 50-100% more volume. At some point a novice program will have too fast of...
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    Iso's are normally for stablizers/secondaries...

    Iso's are normally for stablizers/secondaries etc, and smaller fast recovery muscles(when was the last time you had sore biceps?). In what compound lift is the bicep the primary? Tricep is a...
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    Ill be honest, i have not seen much luck...

    Ill be honest, i have not seen much luck "practicing" a lift once a week. Seems the min to get good at a fixed form is twice a week. You could however vary the weight/reps/sets. You could also try...
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    Sticky: The rules are medium needs to be "at least" 10%...

    The rules are medium needs to be "at least" 10% lighter than heavy, and light day needs to be "at least" 20% lighter than heavy. I tell people with odd weights to just reduce rest time between sets....
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    Sticky: Q8: Can I use dumbbells instead of a barbell to...

    Q8: Can I use dumbbells instead of a barbell to perform the exercises in this routine?
    A:db floor press
    goblet squat
    hammer grip rows
    hammer grip SLDL
    seated arnold press

    I try to make...
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    Sticky: 2 heavies at least 72 hours apart is fine. I...

    2 heavies at least 72 hours apart is fine. I call that the holiday schedule.

    For a "i think im gona fail bench" accessory i normally recommend a few VERY heavy reps at the end of each workout. ...
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