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but what am I supposed to do when it gets capped and I don't hit the flop (happens the majority of the time)?

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first of all most players (even laggy ones) don't indiscriminately cap every hand they raise. second, you don't miss every time. your statement is simply untrue.

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Whether he just calls or caps, I now have to make continuation bets on the flop, right? I generally don't like to do that if I can't beat ace high...

I didn't say it always misses, I said it misses the majority of the time.