Fadi
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Hi Fadi,
a few questions regarding this program...
1) what sort of rep cadence do you use? ie quick, explosive reps, or slow controlled, or just a normal speed?
2) seeing as i do not actually know my daily maintenance calories, what would happen if i were to have a calorie surplus? (i have a fast metabolism)
3) in weeks 4 to 6 when you are performing multiple exercises in a row, should there be any specific order to the exercises to minimise fatigue?
4) is there only one set of each exercise performed per workout?
5) do you keep the weight the same as you increase the reps (as a means of progression) or do you lower the weight?
i have never done high reps like this, so i have no idea what kind of weight i could handle, but i imagine i would improve reasonably quickly, having never done this before. also, how close to failure should you be? should you finish a set and be absolutely stuffed, or should you still be able to manage 1 or more reps?
and in terms of the exercises, how would something like the exercises below look (in the order i have them)? i want to make sure i have a good balance, currently my weaknesses would be legs and calves, traps and rear delts. my back is probably a bit out of proportion with my chest, and my tris are probably a bit small for my bis as well. if you have any better ideas for exercises, or the order in which to perform them, i'm all ears
Squats
Lat pulldown
Deadlifts
Bench press
Leg press
Military press
Seated row
Crunches
any advice would be greatly appreciated
cheers
1. No way explosive Pistachio because (and this a bit funny) you'd knock yourself out with the weight

2. You'd put on muscle and fat; with the ratio of muscle far exceeding that of fat.
3. Flexibility rather than rigidity is key here. Whatever makes Pistachio complete the task ahead would be the appropriate exercise order. There's enough compound and isolation exercises to make that happen and to still take care of your metabolism at the same time.
4. Yes. It's a higher rep set than your usual weight circuit in this particular instance; hence there's no need for multiple sets or rounds if you like. You may find the first week of circuit fairly easy; it gets harder Pistachio. Plus you've got the brutal burpees to contend with on the following day.
5. People on this forum who are performing this program are keeping the weight as is whilst performing 10 reps more as was the case with Modo. He squatted 50kg x30 in week #1, and then did the same weight yesterday at 40 reps. that’s an increase of 500kg and a 33% increase in intensity!
The only way to find out if you don't know what your 1RM is is to have a crack at it; record in the diary what you have done and the feedback you've gotten from your cardiovascular system as well as your muscular system. This way (on a Wednesday), you can add weight, or keep as is or reduce. Please forget about muscle failure here. Your muscles may start to burn (due to some lactic acid build up) after only 15 reps instead of 30. But the weight can still be lifted due to its low load. So where is failure here? The picture will become cleared as you do your first workout. Wednesday would be a better workout, and Friday even better still in terms of what to expect. Does that make sense Pistachio?
Brother I'm happy for you to change the order of the exercises as long as you complete the task that I've set before you. You'll always be BOSS when it comes to Pistachio's body and the way it responds to training and nutrition. I'm only presenting you with a path to take. Others may have a different path that would suite you better. Modification is great as the need arises irrespective whose program you're following.
I hope I've answered your questions to your satisfaction. Now leave the money on top of the fridge...

Fadi.