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Type: Posts; User: nightanole

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    Sticky: Does not change course. It may mean you can not...

    Does not change course. It may mean you can not progress as fast as you thought, since you may be closer to intermediate than you estimated.

    Good progress for complete n00b is 25% per week.
    Good...
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    Sticky: ok so every sucessfull lift where u get 24 rep...

    ok so every sucessfull lift where u get 24 rep total in sets with less then 90sec rest in between means 10 Next session?
    YES

    You look like you are 18-20. By 25 you would have zero muscle...
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    Sticky: LISS (low intensity steady state) cardio can be...

    LISS (low intensity steady state) cardio can be ran an unlimited about per day. So feel free to run extra cardio if you want, under the desk pedal bike etc. Its much better to eat 3000 cals and...
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    Sticky: Yes you can run the entire routine as auto...

    Yes you can run the entire routine as auto regulated. You can also mix and match, so if you are worried about judging when to stop in the squat, the squat could be regular allpro pattern, and the...
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    Sticky: https://forum.bodybuilding.com/showthread.php?p=13...

    https://forum.bodybuilding.com/showthread.php?p=1376160513#post1376160513

    it got nicknamed "autoregulated".
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    Sticky: Generally you start out regular with your 10rm...

    Generally you start out regular with your 10rm "while doing the program". So you dont use your 10rm that you got after 5 days rest and was first lift of the day. So i would start off maybe 5-10%...
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    Sticky: Lets run the numbers since im working with the...

    Lets run the numbers since im working with the 5.10 crowd:

    Your end goals on allpro are 170lbs @13%
    YOUR LEAN BODY MASS: 147.9 LBS
    YOUR BODY FAT: 22 LBS

    You are currently 175lbs
    YOUR LEAN...
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    Sticky: The starting diet is for cutting LOLOLOLOL, its...

    The starting diet is for cutting LOLOLOLOL, its about the absolute min you can eat and still maintain performance @ 175lbs 6ft tall. At 5.10 and a goal bmi of 24, you are looking at 165-170lbs for a...
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    Sticky: Regular allpro would be best for your connective...

    Regular allpro would be best for your connective tissue and the least likely of injury/strain. You can switch back to auto regulated once you bulk, but even regular allpro is "at least 10%" every...
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    Sticky: A normal allpro cycle is 5 weeks. You are on...

    A normal allpro cycle is 5 weeks. You are on auto regulated so technically you dont have a cycle.

    Yes id see how you feel at 2200. Hell you may find that your "new" maintenance is 2300-2400...
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    Sticky: Based on the second pic, you are getting too lean...

    Based on the second pic, you are getting too lean to continue with an auto regulated workout. It appears you have an Arnold mono lower ab, and you are to the point where the lower ab line is showing...
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    Sticky: Odds are you are using your triceps to keep the...

    Odds are you are using your triceps to keep the weight closer to your body vs dead hanging. This helps you to balance vs leaning back. Its not improper form, since depending on your dimensions, the...
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    Sticky: I would not switch to heavy / medium till stated...

    I would not switch to heavy / medium till stated above. Heavy / medium will be for when you can only handle about 10-15% bumps per month. Right now you can handle that pace per session, on a cut,...
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    Sticky: Some time after the switch to 10% bumps. ...

    Some time after the switch to 10% bumps. Personally id do it when you feel its time for a deload. Since switching to original with heavy/medium will be a 1 week deload at 8 reps.
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    Sticky: So you're saying If I fail to get 24 reps with...

    So you're saying If I fail to get 24 reps with the same weight for more than 2 sessions for the majority of the lifts, then switch to 10% jumps and a bulk/maintenance phase?
    YES. So for example if...
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    Sticky: Id keep cutting since you are still hitting your...

    Id keep cutting since you are still hitting your rep goals. Once you start " Then once it takes 3 sessions(a week) to pass, you can switch to 10%" for the majority of your lifts you can start doing...
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    Sticky: Always round up. The math doesnt work with...

    Always round up. The math doesnt work with something like 5% bumps, because you spend way too long(3-4 weeks) the next cycle in a deload/maintenance phase. If you bump 10%, only the first week is...
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    Sticky: The cardio is for recovery, not really for weight...

    The cardio is for recovery, not really for weight loss.

    Worst case; no cardio, have to eat under 2000 cals to cut, end up with lack of nutrition, very little gainz.
    Best case: 2.5 hours of...
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    How about a chart based on using measured results...

    How about a chart based on using measured results of competitions, and then adding a modifier for experience level?
    ...
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    Sticky: It takes a "long time" to replenish glycogen...

    It takes a "long time" to replenish glycogen muscle stores. Your anaerobic workout will be fueled by what you ate 8-12 hours before the workout. And modern medicine says "the anabolic window" is a...
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