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  1. #8041
    Registered User GenerationZero's Avatar
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    Originally Posted by nightanole View Post
    This is "novice". Which is standard allpro, with up to the first 3 lifts converted to 3 sets of 4-8 reps, and the same 90 seconds or less rest. So test day is still 24 reps. Back in the day people thought they could work with their 6 rep max instead of their 10 rep max, they learned pretty quickly that wasnt the case. But it does allow for a bit deeper deload, and a faster ramp up, and for those getting gassed towards the end of the program it allows them to keep their bar speed up.
    Thanks.

    1. So i will keep everything the same diet wise. If i start this next week do i need to relax on the 14 reps im doing this week? Or could i start it tomorrow and take the next two sessions as deloads in order to prep for Monday?

    2. I also do dumbbell pullover which i will continue with the same rep/set scheme as above (been doing these for a few months). I will stick to this plan for 18 months and may not add to the bar every cycle which is part of the routine?
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  2. #8042
    Registered User nightanole's Avatar
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    Originally Posted by GenerationZero View Post
    Thanks.

    1. So i will keep everything the same diet wise. If i start this next week do i need to relax on the 14 reps im doing this week? Or could i start it tomorrow and take the next two sessions as deloads in order to prep for Monday?

    2. I also do dumbbell pullover which i will continue with the same rep/set scheme as above (been doing these for a few months). I will stick to this plan for 18 months and may not add to the bar every cycle which is part of the routine?
    1) i would take a few days off and start fresh

    2) Correct, you are looking to add 50% to the bar tops, if you have not eeked out the last bit of n00b gains, else its going to be 25-33%. So that would only be 3-4 passes tops over 18 months.
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  3. #8043
    Registered User trynex's Avatar
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    1) Is it okay to do the bent-over rows using dumbbells and a bench? Like demonstrated here: youtube.com/watch?v=pYcpY20QaE8

    2) Is it a good idea to do hanging leg raises during rest days? I'd really like to train forearm strength and abs. Hanging leg raises (and one arm hanging) seem very convenient for both.
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  4. #8044
    Registered User nightanole's Avatar
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    Originally Posted by trynex View Post
    1) Is it okay to do the bent-over rows using dumbbells and a bench? Like demonstrated here: youtube.com/watch?v=pYcpY20QaE8

    2) Is it a good idea to do hanging leg raises during rest days? I'd really like to train forearm strength and abs. Hanging leg raises (and one arm hanging) seem very convenient for both.
    1) no, the bench takes the back out of the equation, the point of the bent over row is to work the back and the lat and the brachii. If you cant do them bent over, you have a weak back.

    2) You can do hanging leg raises any time. They will affect recovery the least if you do them directly after the workout. Else if you do not have recovery issues you can do them on off days.
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  5. #8045
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    Hello Nightanole, is Hammer Strength Row an acceptable substitute for Bent over rows?
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  6. #8046
    Registered User nightanole's Avatar
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    Originally Posted by jvtzky051416 View Post
    Hello Nightanole, is Hammer Strength Row an acceptable substitute for Bent over rows?
    No it takes the back out of the equation. If you wanted to it could replace the curl if your recovery can handle it. Anything that supports the back is not going to replace the bent over row. We are trying to reinforce the back. Now if the program had a lot of back work already(like a high frequency deadlift program) the hammer strength would be a great way to get in some more volume.
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  7. #8047
    Registered User jvtzky051416's Avatar
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    Originally Posted by nightanole View Post
    No it takes the back out of the equation. If you wanted to it could replace the curl if your recovery can handle it. Anything that supports the back is not going to replace the bent over row. We are trying to reinforce the back. Now if the program had a lot of back work already(like a high frequency deadlift program) the hammer strength would be a great way to get in some more volume.
    Can I do it in the Smith Machine then? my lower back really hurts when the barbell is on the ground
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  8. #8048
    Registered User nightanole's Avatar
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    Originally Posted by jvtzky051416 View Post
    Can I do it in the Smith Machine then? my lower back really hurts when the barbell is on the ground
    Then pull off of blocks. Or pull off the safety bars in a power rack. Or learn to deadlift the bar off the ground and then get into position.


    You are the reason this program uses bent over rows instead of strong lifts that sends you directly to pendlay rows. Most people cant pull from the floor day 1(or even day 30).

    You shouldnt be rowing off the ground, or have the back parallel to the ground. Your back angle should be 45-60 degrees depending on your body morphology and hitting around the same spot on your chest as you bench press, or a little lower.
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  9. #8049
    Powerbuilder all pro's Avatar
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    I can't believe this little program is still running after thirteen and a half years. I wonder what happened to all of the others I put up?
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  10. #8050
    Registered User nightanole's Avatar
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    Originally Posted by all pro View Post
    I can't believe this little program is still running after thirteen and a half years. I wonder what happened to all of the others I put up?
    They are linked to the OP. You can still find your intermediate programs too

    https://forum.bodybuilding.com/showt...hp?t=135025731
    Last edited by nightanole; 02-27-2020 at 09:10 AM.
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  11. #8051
    Registered User GenerationZero's Avatar
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    I'm looking for a new bench but need one that's foldable. I've seen this and wonder what your thoughts are? I need one that's foldable for storage reasons

    https://www.ebay.co.uk/itm/202100964938

    Or

    https://www.ebay.co.uk/itm/254262385805

    Or

    https://www.amazon.co.uk/dp/B07QM7DB..._F2UvEb0GNDPY8

    Cheers
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  12. #8052
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    I don't know if it's been asked, I went through many pages and didn't see it. What if I'm very weak and frail and can only lift the 45lb bar with no weights on it right now? how to I lift less than that for the medium and light workout days?
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  13. #8053
    Powerbuilder all pro's Avatar
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    A standard diameter bar only weighs about 10 - 12 pounds. If that isn't an option I can come up with a a way to get you up to speed using just the bar.
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  14. #8054
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    Originally Posted by nightanole View Post
    They are linked to the OP. You can still find your intermediate programs too

    https://forum.bodybuilding.com/showt...hp?t=135025731
    Thank you. I was just curious.
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  15. #8055
    Registered User nightanole's Avatar
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    Originally Posted by GenerationZero View Post
    I'm looking for a new bench but need one that's foldable. I've seen this and wonder what your thoughts are? I need one that's foldable for storage reasons

    https://www.ebay.co.uk/itm/202100964938

    Or

    https://www.ebay.co.uk/itm/254262385805

    Or

    https://www.amazon.co.uk/dp/B07QM7DB..._F2UvEb0GNDPY8

    Cheers
    I wont bench without safeties...

    https://www.amazon.com/tds-c-93015-w.../dp/b000tf66ng

    https://www.amazon.com/Valor-Fitness.../dp/B00JQKSPHK

    Im only guessing if you can add safeties to your foldable or get one with them built it. As for which fordable to get, My only advice is to get one that has the decline position.
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  16. #8056
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    Originally Posted by all pro View Post
    I can't believe this little program is still running after thirteen and a half years. I wonder what happened to all of the others I put up?
    Just wanted to say thanks to all pro for the program and wisdom (and to nightanole for all the q&a) ... This program was my entry into lifting a couple years ago (5-6 cycles) and after a hiatus from organized / consistent lifting I have decided to get back on the program and see it through.
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  17. #8057
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    Originally Posted by DeepDishPlate View Post
    Just wanted to say thanks to all pro for the program and wisdom (and to nightanole for all the q&a) ... This program was my entry into lifting a couple years ago (5-6 cycles) and after a hiatus from organized / consistent lifting I have decided to get back on the program and see it through.
    NEVER give up!
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  18. #8058
    Registered User lloydbautista's Avatar
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    this workout is good for beginners who start working out.
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  19. #8059
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    Originally Posted by all pro View Post
    A standard diameter bar only weighs about 10 - 12 pounds. If that isn't an option I can come up with a a way to get you up to speed using just the bar.
    Can you post or DM this if a standard bar isn't an option. Thanks
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  20. #8060
    Powerbuilder all pro's Avatar
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    Originally Posted by pauly1998 View Post
    Can you post or DM this if a standard bar isn't an option. Thanks
    Do a general warm up, stationary bike, walk, run whatever. Stretch. Then do a rep max test using just the bar for squats, bench press and rows. Do as many reps in good form as possible to failure. Post up your results. Hopefully you have access to adjustable dumbbells.
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  21. #8061
    Registered User pauly1998's Avatar
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    I do have adjustable dumbbells. Should I do the exercises with the dumbbells until I get stronger to move on to the bar
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  22. #8062
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    Originally Posted by pauly1998 View Post
    I do have adjustable dumbbells. Should I do the exercises with the dumbbells until I get stronger to move on to the bar
    YES! It's a pain in the butt because you have to adjust twice the number of plates but it's been done. You can find it some were back in the original thread.
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  23. #8063
    im genetically like this mk.ultra's Avatar
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    I was on this program back in 2010 for a year and it really worked for me. I went from 6'2" 155 lbs to 188 lbs and gained some real strength.

    It's been almost a decade since I've lifted weights now, but I think I want to get back in the saddle again.
    Last edited by mk.ultra; 03-02-2020 at 08:28 AM.
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  24. #8064
    Registered User GenerationZero's Avatar
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    Might be a stupid question but still thought to ask lol. I bought a new bench for bench pressing.

    The areas where the bar sits on each side is where I would hold the bar (compared to my old bench) but the new bench, is a little wider.

    I'm not sure if this bench is wrong for me or just that I need to get used to it. I've seen some videos but it's all personal preference and wondered if there's a way to see if the bench is suitable for me and adjusting my grip is ok? If it helps I think it's about 2 inches wider on both sides
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  25. #8065
    Registered User nightanole's Avatar
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    Originally Posted by GenerationZero View Post
    Might be a stupid question but still thought to ask lol. I bought a new bench for bench pressing.

    The areas where the bar sits on each side is where I would hold the bar (compared to my old bench) but the new bench, is a little wider.

    I'm not sure if this bench is wrong for me or just that I need to get used to it. I've seen some videos but it's all personal preference and wondered if there's a way to see if the bench is suitable for me and adjusting my grip is ok? If it helps I think it's about 2 inches wider on both sides
    A Proper benching bar will have "rings" that are 810mm apart. One of your fingers should be on that ring. So to say it another way, the widest legal grip is your index fingers on the rings, and if pinkies are inside the rings, its a narrow grip.
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  26. #8066
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    Originally Posted by nightanole View Post
    Then pull off of blocks. Or pull off the safety bars in a power rack. Or learn to deadlift the bar off the ground and then get into position.


    You are the reason this program uses bent over rows instead of strong lifts that sends you directly to pendlay rows. Most people cant pull from the floor day 1(or even day 30).

    You shouldnt be rowing off the ground, or have the back parallel to the ground. Your back angle should be 45-60 degrees depending on your body morphology and hitting around the same spot on your chest as you bench press, or a little lower.
    Thank you so much. I am now enjoying this exercise more than ever
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  27. #8067
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    Hello. I am new here and sorry if this question has been answered before, but I couldn't find it.

    I am about to start this program in about a month. I am pretty much a beginner (m 30yr 150lb). I was wondering can I can skip Calf raises? My calves are already big, but I still want to follow the program and don't want to ruin it. So just wanted to know if I have that option.

    If yes, should I replace it with another accessory lifts (I feel my rear delts are lagging), or leave it as it is?

    And if no, then I will just follow it as it is.

    Thanks in advance for your help.
    Last edited by doctorshaka; 03-03-2020 at 04:36 AM. Reason: spelling mistake
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  28. #8068
    Registered User nightanole's Avatar
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    Originally Posted by doctorshaka View Post
    Hello. I am new here and sorry if this question has been answered before, but I couldn't find it.

    I am about to start this program in about a month. I am pretty much a beginner (m 30yr 150lb). I was wondering can I can skip Calf raises? My calves are already big, but I still want to follow the program and don't want to ruin it. So just wanted to know if I have that option.

    If yes, should I replace it with another accessory lifts (I feel my rear delts are lagging), or leave it as it is?

    And if no, then I will just follow it as it is.

    Thanks in advance for your help.
    Calf raise is purely cosmetic(this is a body building routine after all), feel free to skip them if you like your look.

    Dont add any accessories till after you adapted to the program. This is normally after you pass 2 test days.
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  29. #8069
    Registered User GenerationZero's Avatar
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    Originally Posted by nightanole View Post
    A Proper benching bar will have "rings" that are 810mm apart. One of your fingers should be on that ring. So to say it another way, the widest legal grip is your index fingers on the rings, and if pinkies are inside the rings, its a narrow grip.
    I know what rings your referring to but mine doesn't have them. They have a grazed area on the left and right. I will do some measurements but to ensure I've asked the correct question (as I feel you maybe hinting the bar maybe the issue here) the new bench is wider so I'm forced to have a wider grip. If I place my hands within the area where the bar sits then I have an even closer grip compared to my old bench.

    So if I continue with a wider grip is there a way to determine if a wide grip is right for me? It could be that my old bench might've forced me to use a particular grip as it is around 15 years old or more. Thanks
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  30. #8070
    Registered User beeguy's Avatar
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    beeguy is offline
    3 Weeks in, it's starting to get harder now. Yesterday was light day of 3rd week and today I decided to do one of the workouts I was doing before this program, dumbbells only. Some exercises were way easier, which means this program is working and giving me strength.
    But I decided to try out bicep curls and I feel like I work my biceps better with dumbbells then with the barbell, could I change barbell for dumbbell in this program?
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