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  1. #3271
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    O thanks again nightanole for all the help. I'm already working on decreasing rest intervals.

    On light day I superset each pair of exercises with no rest between sets

    On medium day I decrease rest between sets to around 1min instead of 90secs.

    Ok, another question...

    My question is, I have a lot of free time on light day (saturday) so sometimes I've been randomly doing heavy singles of different exercises at the end of light day. THis has not impacted the next week heavy day so far (maybe b/c I have 2 full days rest between). I might work up to a 1RM in deadlift, squat, bench, power clean, etc (just one of those each week). Farmer carries also sometimes. Is this a bad idea? Are there any other useful things I could do on light day after everything else?
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  2. #3272
    Registered User nightanole's Avatar
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    Originally Posted by OryxOryx View Post
    O thanks again nightanole for all the help. I'm already working on decreasing rest intervals.

    On light day I superset each pair of exercises with no rest between sets

    On medium day I decrease rest between sets to around 1min instead of 90secs.

    Ok, another question...

    My question is, I have a lot of free time on light day (saturday) so sometimes I've been randomly doing heavy singles of different exercises at the end of light day. THis has not impacted the next week heavy day so far (maybe b/c I have 2 full days rest between). I might work up to a 1RM in deadlift, squat, bench, power clean, etc (just one of those each week). Farmer carries also sometimes. Is this a bad idea? Are there any other useful things I could do on light day after everything else?
    As long as its done directly after allpro it shouldnt affect recovery.

    Something more useful would be just general GPP work. You could do something like a farmer carries and burpees superset at a pace you can sustain for 20min without resting, directly after the workout. Heavy bag work and slow pace jump rope is also a good one. Or just good old fashion road work that boxers and MMA fighters do.
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  3. #3273
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    Hi nightanole,

    Currently on C2W2 and just wanting to know if you have some maths behind the curls for me. Fixed barbells in my strength range increase in increments of 5kg. I can do the 25kg bars on heavy day but dropping down to 20kg on medium day is a 20% decrease. Is there a certain amount of reps I can do with the 20kg to simulate the same volume as a 10% decrease for medium day?

    Thanks.
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  4. #3274
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    Originally Posted by Pumpinmirin View Post
    Hi nightanole,

    Currently on C2W2 and just wanting to know if you have some maths behind the curls for me. Fixed barbells in my strength range increase in increments of 5kg. I can do the 25kg bars on heavy day but dropping down to 20kg on medium day is a 20% decrease. Is there a certain amount of reps I can do with the 20kg to simulate the same volume as a 10% decrease for medium day?

    Thanks.
    Just adjust the VOLUME so medium day is 10% less and light day is 20% less. So 25kg for 2 sets of 10 is 500kg, so medium day needs to be 2 sets of something with a weight less than heavy day, that totals 450kg.
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  5. #3275
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    Hi I'm on week 4 of the 1st cycle, and got a few questions:

    My starting weights:
    Squat 40
    Bench Press 35
    Overhead Press 25
    Bent-over Row 35
    Stiff Legged Deadlift 45
    Calf raise 40
    Upright Row 25


    1. While doing BOR I dont feel my back muscles as much as I do my hands, I watched a few youtube videos on proper form and I'm trying to replicate it as well as I can, can the reason be that my arms are just weak and thats why I'm feeling them more then back or is it something with form? While we're at form I have a question, should your chest be more parallel to the ground or like 45 degree? I see it different on every video.

    2. Similar to BOR during bench press I feel my arms more than chest, I'm not sure if it's form or arm problem, what I can tell you is that my grip is absolutely pathetic, during my 1st week I could barely hold the bar long enough to do SLDL, now I can do my 11 reps so it's getting better for sure but man my forearms suck.

    3. Even after heavy day I have no DOMS, like at all. I had them after very 1st workout, pretty much nothing after that (during the exercises I can definietly feel my muscles being tired, except those 2 i mentioned above) is it normal? I know that DOMS get weaker as you workout for longer, but nothing?
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  6. #3276
    Registered User nightanole's Avatar
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    Originally Posted by Saittis View Post
    Hi I'm on week 4 of the 1st cycle, and got a few questions:

    My starting weights:
    Squat 40
    Bench Press 35
    Overhead Press 25
    Bent-over Row 35
    Stiff Legged Deadlift 45
    Calf raise 40
    Upright Row 25


    1. While doing BOR I dont feel my back muscles as much as I do my hands, I watched a few youtube videos on proper form and I'm trying to replicate it as well as I can, can the reason be that my arms are just weak and thats why I'm feeling them more then back or is it something with form? While we're at form I have a question, should your chest be more parallel to the ground or like 45 degree? I see it different on every video.

    2. Similar to BOR during bench press I feel my arms more than chest, I'm not sure if it's form or arm problem, what I can tell you is that my grip is absolutely pathetic, during my 1st week I could barely hold the bar long enough to do SLDL, now I can do my 11 reps so it's getting better for sure but man my forearms suck.

    3. Even after heavy day I have no DOMS, like at all. I had them after very 1st workout, pretty much nothing after that (during the exercises I can definietly feel my muscles being tired, except those 2 i mentioned above) is it normal? I know that DOMS get weaker as you workout for longer, but nothing?
    1) row should be at 45-60 degree, it puts on the most meat.
    2) everyone has imbalances when they start the routine. Sounds like you are chest dominant so odds are your OHP is really hard compared to your bench.
    3) DOMS are from a massive change. By 6 weeks in at worst, they should not be happening. Advanced lifters can do 10 sets of 10 squats with their 12 rep max and not get DOMS.
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  7. #3277
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    Thanks for reply, I'll continue and I guess I'll see in a few months what are the results .
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  8. #3278
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    Just finished week 4 heavy day a couple hours ago. I failed on the squats, and I think part of the reason is insufficient warmup. I do the two prescribed warmup sets, but I workout pretty much right after waking up, real early in the morning, with nothing but coffee and water in me. I find that set 2 of squats tends to be much easier than set 1. Any suggestions for adding anything in terms of warmup before squats so that I don't experience so much difficulty in set 1? I have no probs with other exercises, just that 1st working set of squats.

    Second question. You told me yesterday about how on my long cut, my basic goal is to ensure that I'm at least succeeding in 10-rep week each cycle to ensure that I'm not losing muscle in a long cut. But I've been doing the variation where I do 4-8x3 for squat, bench, BOR. not 8-12x2. What should be my rep goals under this system to ensure that I'm not losing muscle? Week 3 is 10-rep week for OHP, SLDL, Lat Pulls, but that is 20 total reps between 2 sets, whereas week 3 for Squat, Bench, BOR is only 18 reps between three sets.
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  9. #3279
    Registered User nightanole's Avatar
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    Originally Posted by OryxOryx View Post
    Just finished week 4 heavy day a couple hours ago. I failed on the squats, and I think part of the reason is insufficient warmup. I do the two prescribed warmup sets, but I workout pretty much right after waking up, real early in the morning, with nothing but coffee and water in me. I find that set 2 of squats tends to be much easier than set 1. Any suggestions for adding anything in terms of warmup before squats so that I don't experience so much difficulty in set 1? I have no probs with other exercises, just that 1st working set of squats.

    Second question. You told me yesterday about how on my long cut, my basic goal is to ensure that I'm at least succeeding in 10-rep week each cycle to ensure that I'm not losing muscle in a long cut. But I've been doing the variation where I do 4-8x3 for squat, bench, BOR. not 8-12x2. What should be my rep goals under this system to ensure that I'm not losing muscle? Week 3 is 10-rep week for OHP, SLDL, Lat Pulls, but that is 20 total reps between 2 sets, whereas week 3 for Squat, Bench, BOR is only 18 reps between three sets.
    The first 3 exercises need to be done first. So you could always row first, then bench, then squat, or some other variant that doesnt have you squatting first. The only other advice would be to do 1 heavy rep at 110-125% of the days working weight after the 2 warmups.

    As for the 2nd question, the goal is not to miss reps on week 3. So mid reps, 10 reps for the 8-12 range, or 6 reps in the 4-8 range. Weeks 4 and 5 are the over reach section of the program, and you wont hit all the reps on those unless you got stronger or used a much slower bar speed.
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  10. #3280
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    Wow. This thread is still going.This is the first routine I ever started(part 1) and I loved it.So many posts they had to start a part 2 and now its on part 6. Allpro rocks
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  11. #3281
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    Originally Posted by OryxOryx View Post
    Just finished week 4 heavy day a couple hours ago. I failed on the squats, and I think part of the reason is insufficient warmup. I do the two prescribed warmup sets, but I workout pretty much right after waking up, real early in the morning, with nothing but coffee and water in me. I find that set 2 of squats tends to be much easier than set 1. Any suggestions for adding anything in terms of warmup before squats so that I don't experience so much difficulty in set 1? I have no probs with other exercises, just that 1st working set of squats.

    Second question. You told me yesterday about how on my long cut, my basic goal is to ensure that I'm at least succeeding in 10-rep week each cycle to ensure that I'm not losing muscle in a long cut. But I've been doing the variation where I do 4-8x3 for squat, bench, BOR. not 8-12x2. What should be my rep goals under this system to ensure that I'm not losing muscle? Week 3 is 10-rep week for OHP, SLDL, Lat Pulls, but that is 20 total reps between 2 sets, whereas week 3 for Squat, Bench, BOR is only 18 reps between three sets.
    I am running Butchered all pro so a little bit different but same basic program, well anyway I have moved squat to third. I do bench, Row, squat. Mainly just for convenience, I raise the bar to start squat and then when i do OHP im racking/unracking from a higher position. And I have the opposite thought process as you, Bench lags the most for me, i have it first so i am a little more fresh, as I really push on squat and it kills my CNS
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  12. #3282
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    Originally Posted by MaxOT4Change View Post
    Wow. This thread is still going.This is the first routine I ever started(part 1) and I loved it.So many posts they had to start a part 2 and now its on part 6. Allpro rocks
    nightanole has been keeping it going, dude really knows his ****!
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  13. #3283
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    Hi!
    I really love this routine, been doing these exact same exercises, should probably work up more into the organization of low/med/heavy days though.. anyways.. I was wondering .. what if instead of lowing the weight in those med/low days, you low the reps? Really just a thought.. I mean, the weight would be the same, and the increase of repetitions would keep going every other week during the cycle, but the weight itself wouldn't change, and the weight addition would be made if you were able to complete the whole cycle of say, 10 reps the 1st day, 8 the 2nd and 5 the 3rd..

    Apologies if this could possibly sound dumb (I'm recently getting into all this! I only have about 5 months of experience) and/or if it has already been asked

    Thanks in advance!
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  14. #3284
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    Hello to everyone again.

    I just started the 2nd cycle yesterday and i found it really really hard to complete the last rep on squats and bench. Is that normal?

    Also something that bothers me.

    I began working out on October and I started allpro routine the past month. All this time I was eating healthy around 2000 - 2500, paying attention to my macros and working out frequently.

    What bothers me is the stubborn fat around my belly and my waist. It won't go away. Also I'm not so bulked I thought I will be around this time, when I was starting working out.

    So I am on a dilemma. First of all my goal is to have a good beach body on July. I think my body fat percentage is around 25%. So should i eat more to get bulked and do a cut on June? Or should i begin cutting now because 1 month won't last?
    Last edited by JeanRoqua; 03-07-2017 at 03:47 AM.
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  15. #3285
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    A question regarding warmups for newbs, on my lighter days, if I need to warmup with a weight weighing less than the barbell itself, should I switch to dumbells to get the correct weight?
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  16. #3286
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    Originally Posted by Lunevillain View Post
    Hi!
    I really love this routine, been doing these exact same exercises, should probably work up more into the organization of low/med/heavy days though.. anyways.. I was wondering .. what if instead of lowing the weight in those med/low days, you low the reps? Really just a thought.. I mean, the weight would be the same, and the increase of repetitions would keep going every other week during the cycle, but the weight itself wouldn't change, and the weight addition would be made if you were able to complete the whole cycle of say, 10 reps the 1st day, 8 the 2nd and 5 the 3rd..

    Apologies if this could possibly sound dumb (I'm recently getting into all this! I only have about 5 months of experience) and/or if it has already been asked

    Thanks in advance!
    The point of the lowered weight is to help with connective tissue recovery since the program does not have a deload. You might get away with just lowered reps for a cycle or 2.

    Originally Posted by Kcrack View Post
    A question regarding warmups for newbs, on my lighter days, if I need to warmup with a weight weighing less than the barbell itself, should I switch to dumbells to get the correct weight?
    You have to mimic the movement to warmup your cns too. So the first warmup can just be a plastic pipe or broom handle. You can also use Dumb bells for the 2nd set if "the bar" is still way to heavy to be 50-66% of your working weight. I got around this by buying an aluminum training bar thats only 15lbs, you can also go for just a cheap used "standard" sized weigh set that also come with very light bars.
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  17. #3287
    Registered User nightanole's Avatar
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    Originally Posted by JeanRoqua View Post
    Hello to everyone again.

    I just started the 2nd cycle yesterday and i found it really really hard to complete the last rep on squats and bench. Is that normal?

    Also something that bothers me.

    I began working out on October and I started allpro routine the past month. All this time I was eating healthy around 2000 - 2500, paying attention to my macros and working out frequently.

    What bothers me is the stubborn fat around my belly and my waist. It won't go away. Also I'm not so bulked I thought I will be around this time, when I was starting working out.

    So I am on a dilemma. First of all my goal is to have a good beach body on July. I think my body fat percentage is around 25%. So should i eat more to get bulked and do a cut on June? Or should i begin cutting now because 1 month won't last?
    First week after a pass is a mini deload, its less tonnage lifted than the previous test day. 2nd week is just as easy as the previous test day. Either way the program should be ran with reps in the tank or the fatigue will build up too fast. You might want to do a 10 rep test on the squat and bench and start again next week.

    As for the stomach fat, you can run allpro fine with a 250 cal a day food deficit. you can gain another .5lbs lost per week by doing the recommended 3x 10k jogs per week (or something you can sustain for at least 45min).
    Recommended starting diet is 100g of fat/protein, and 200-300g of carbs.
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  18. #3288
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    Originally Posted by nightanole View Post
    The point of the lowered weight is to help with connective tissue recovery since the program does not have a deload. You might get away with just lowered reps for a cycle or 2.
    So that would only just lead to plateau right?

    I've been doing mostly just to my rep max instead of lowing the weight but I was afraid this wouldn't work hence why I asked.. My stats are pretty much like Saittis rn. I have seen change though, but guess I'll continue like the programme says and see what happens
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  19. #3289
    Registered User nightanole's Avatar
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    Originally Posted by Lunevillain View Post
    So that would only just lead to plateau right?

    I've been doing mostly just to my rep max instead of lowing the weight but I was afraid this wouldn't work hence why I asked.. My stats are pretty much like Saittis rn. I have seen change though, but guess I'll continue like the programme says and see what happens
    If you want to run to rep max, you would want to run allpro auto regulated, or The Viking's The Bare Bones Series. Both of those are rep goal programs. They also have deload protocols...
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  20. #3290
    Registered User Lunevillain's Avatar
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    Originally Posted by nightanole View Post
    If you want to run to rep max, you would want to run allpro auto regulated, or The Viking's The Bare Bones Series. Both of those are rep goal programs. They also have deload protocols...
    Actually I'd only do that just out of laziness for the fact that I never sat down to calculate all my weights for low/med days and thought it'd eventually be the same but I knew there would be something wrong behind that. I mean, otherwise Allpro would have pointed it out..

    I would like to check the autoregulated one though.. is that optimal for building muscle as well? or you would mostly recommend this one? .. Although I think, now checking it out, I should keep going with the original version until I can lift heavier..
    My stats rn would be:
    Squats: 40
    Bench: 35
    BOR: 35
    SLDL: 42.5
    OHP: 25
    Calf Raises: 57.5
    Curls: 25 (probably switching to upright rows)


    Thanks so much for your time! x and sorry for bothering!
    Last edited by Lunevillain; 03-07-2017 at 02:40 PM.
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  21. #3291
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    Can someone recommend a good ab workout for tues and thurs? I've been doing 3x10-15 of weighted decline situps, weighted side bends and weighted leg lifts
    Last edited by liquida45; 03-07-2017 at 08:20 PM.
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    Originally Posted by nightanole View Post
    First week after a pass is a mini deload, its less tonnage lifted than the previous test day. 2nd week is just as easy as the previous test day. Either way the program should be ran with reps in the tank or the fatigue will build up too fast. You might want to do a 10 rep test on the squat and bench and start again next week.

    As for the stomach fat, you can run allpro fine with a 250 cal a day food deficit. you can gain another .5lbs lost per week by doing the recommended 3x 10k jogs per week (or something you can sustain for at least 45min).
    Recommended starting diet is 100g of fat/protein, and 200-300g of carbs.
    Thanks nightanole.

    But how can I not stall permanently on bench and squat if I follow a 250 cal deficit? Am I not supposed to eat more in order to lift more? That's my problem.

    Also what do u mean 3x10k jogs? Jogging 10 kilometers in per day for 3 days? Sorry for the newbie question!
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    Originally Posted by JeanRoqua View Post
    Thanks nightanole.

    But how can I not stall permanently on bench and squat if I follow a 250 cal deficit? Am I not supposed to eat more in order to lift more? That's my problem.

    Also what do u mean 3x10k jogs? Jogging 10 kilometers in per day for 3 days? Sorry for the newbie question!
    Do a 10k jog 3 days a week. Like on Tues, thurs and sat jog fotmr 10k that day
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    Originally Posted by JeanRoqua View Post
    Thanks nightanole.

    But how can I not stall permanently on bench and squat if I follow a 250 cal deficit? Am I not supposed to eat more in order to lift more? That's my problem.

    Also what do u mean 3x10k jogs? Jogging 10 kilometers in per day for 3 days? Sorry for the newbie question!
    Your not stalling, you will be gaining at 2.5-3.3% per cycle. its just going to take 3-4 cycles before you are 10% stronger and need a weight bump.

    Once you are done with your cut, you switch back to eating normal, and then start adding 250 cals per day in order to continue progression. Once you hit 15-18% bf again, its back to a cut for a few months. Once you have tensed abs you should be bulking 2/3-3/4 of the year and cutting the rest. Another good rule is only gain at 1/4-1/3 the pace you can lose it at. So if 2lbs per week cut causes missed reps, you better not be bulkin at more than a half pound per week.
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    Originally Posted by nightanole View Post
    Your not stalling, you will be gaining at 2.5-3.3% per cycle. its just going to take 3-4 cycles before you are 10% stronger and need a weight bump.

    Once you are done with your cut, you switch back to eating normal, and then start adding 250 cals per day in order to continue progression. Once you hit 15-18% bf again, its back to a cut for a few months. Once you have tensed abs you should be bulking 2/3-3/4 of the year and cutting the rest. Another good rule is only gain at 1/4-1/3 the pace you can lose it at. So if 2lbs per week cut causes missed reps, you better not be bulkin at more than a half pound per week.
    Thanks for the generally rule. I will follow exactly what u suggested starting from September for the new season. Now I think that I'll stick to my nutrition plan and all pro routine until I complete 3 cycles. I will try something like freeletics in June just to switch routines a little bit.

    Sorry to repeat my question but by saying 3x10k jogs u mean to run 10 kilometers per day on non training days??
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    Originally Posted by JeanRoqua View Post
    Thanks for the generally rule. I will follow exactly what u suggested starting from September for the new season. Now I think that I'll stick to my nutrition plan and all pro routine until I complete 3 cycles. I will try something like freeletics in June just to switch routines a little bit.

    Sorry to repeat my question but by saying 3x10k jogs u mean to run 10 kilometers per day on non training days??
    Yup 3 45min+ cardio sessions per week. You can do them on off day or on days if you do them anytime after the workout. 10k is about the min since some people can get their 5k down to sub 20min, and that is a bit too intense. We are shootin for 45min+ of low intensity steady state cardio.
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    What in your opinions are the benefits of 2-3 45-minute low intensity cardio sessions per week? Is it just to aid fat loss, and if so, is it better to do the cardio and eat x calories, or not do the cardio and eat x minus (# of cals the cardio would burn) calories?

    EDIT: Assume goal is non-athletic in nature (i.e. losing fat while gaining or maintaining muscle, not cardio for the sake of improved athletic performance).
    Last edited by OryxOryx; 03-08-2017 at 02:49 PM.
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    Originally Posted by OryxOryx View Post
    What in your opinions are the benefits of 2-3 45-minute low intensity cardio sessions per week? Is it just to aid fat loss, and if so, is it better to do the cardio and eat x calories, or not do the cardio and eat x minus (# of cals the cardio would burn) calories?

    EDIT: Assume goal is non-athletic in nature (i.e. losing fat while gaining or maintaining muscle, not cardio for the sake of improved athletic performance).
    If you were not gaining/losing weight, and started allpro, it would be good for about .5lbs lost per week. If you did the recommended cardio that would be another .5lbs per week.

    But the real reason for the cardio is to tax the recovery system that is not hit on allpro. Without cardio that 2nd set is going to get real hard, real quick. Ive seen people do the first set with 1 in the tank, and the 2nd set they couldnt even get in half the required reps. Their conditioning and work capacity was just that bad.

    As for the rest of it, the recommended starting diet is 100g of fats/protein and 200-300g of carbs, its hard to perform on less than that.

    So now its just your goals. Cutting the nutrition back too much will cause a drop in performance. However increasing the caloric deficit with cardio will INCREASE performance. So there is a lot of wiggle room. Adjusting the diet to the min nutrition level might be enough for your fat loss goal rate without cardio. Adjusting the diet to the min nutrition rate might not be enough of a caloric deficit for weight loss, and you need cardio. Adjusting the diet to the min nutrition level might not be enough to perform on, and you need to up the nutrition and cardio at the same time for both weight loss and strength gains.



    Then again ive had people completely blow it. They start off at 300-350lbs, have a 75lb squat working weight. A year later they are down to 200-220lbs, and have a 150lb squat working weight... Im like why didnt you just put the weight you lost on the bar over a year, you would be squatting well over 2 plate by now without any muscle gains????
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    I'm coming up on one year of allpro in May, and I've been running auto-regulated for the past few months. I'm still making decent strength gains, but I feel like my arms aren't growing at the same rate as my chest and back. I have very long arms, which is probably a factor. A couple of months ago, you suggested I add heavy push press to address a shoulder weakness and get my triceps to pop a bit more. Do you think it would be beneficial for me to also add a little bit of direct tricep work, like pushdowns or skullcrushers?
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    Originally Posted by hoverboy View Post
    I'm coming up on one year of allpro in May, and I've been running auto-regulated for the past few months. I'm still making decent strength gains, but I feel like my arms aren't growing at the same rate as my chest and back. I have very long arms, which is probably a factor. A couple of months ago, you suggested I add heavy push press to address a shoulder weakness and get my triceps to pop a bit more. Do you think it would be beneficial for me to also add a little bit of direct tricep work, like pushdowns or skullcrushers?
    Can you do tricep dips, even unweighted? If so that would be the best option and if fits nicely with the program since we have no downward pushes.
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