A Simple Beginner's Routine part II

[64509chvl]

I did 9 reps and then had a week of beacuse of injury, should i continue 10 reps or restart?

Do the 9 rep week over...not sure of your injury, but if I was comming back from injury I think I might just start the cycle over to take it easy! Guess it just depends in what happened

[adambannon]

Curious...does anyone have an excel spreadsheet for this routine?

[all pro]

Curious...does anyone have an excel spreadsheet for this routine?

There are several posted in this thread and in the original sticky.

[eCrapper]

There are several posted in this thread and in the original sticky.

all pro, would you recommend 8 reps of calf raises to start off or a higher rep amount?

[all pro]

all pro, would you recommend 8 reps of calf raises to start off or a higher rep amount?

Some people have run them at 12-13-14-15-16. At this level it probably doesn't make that much of a difference.

[HeftyManJohn]

Will this workout help to gain muscle/shed fat/tone/bulk?

[acarlson985]

So I am officially graduating from All Pro's beginner program this week, moving on to All Pro's intermediate program. Just want to give a huge thanks to All Pro for taking the time to share his knowledge with us noobs. And I am extending an invitation to All Pro if you are ever in Southern California let me know steak dinner and drinks on me.

[eCrapper]

Will this workout help to gain muscle/shed fat/tone/bulk?

nah, it'll help you lose muscle, gain fat, and lose tone.

[Hardgainer2000]

What do you do when you cant complete the reps on a workout on heavy day? Do you lower the weight the following week?

[all pro]

What do you do when you cant complete the reps on a workout on heavy day? Do you lower the weight the following week?

No you keep going and complete the cycle. Week 5 heavy day is the moment of truth. If you don't complete both work sets for 12 reps you repeat the weight for the next cycle.

[all pro]

So I am officially graduating from All Pro's beginner program this week, moving on to All Pro's intermediate program. Just want to give a huge thanks to All Pro for taking the time to share his knowledge with us noobs. And I am extending an invitation to All Pro if you are ever in Southern California let me know steak dinner and drinks on me.

You'll need to take out a second mortgage, I can eat, but thank you!

[64509chvl]

nah, it'll help you lose muscle, gain fat, and lose tone.

Not gonna lie...I just laughed my a** off !

Really though...this work out can do any of those things...just depends on what a guy/gal does with the diet...diet is key!!!

[Grib12]

I tried searching through the thread for these answers, but couldn't find any. Maybe I didn't try hard enough but...

1. Can I do DB bent over rows or does it have to be BB?
2. How come the routine does not involve pullups/pulldowns? I thought they were one of the most important exercises. Will adding them hinder growth?
3. I think I saw this somewhere. SLDL is chosen because other variations of the DL would overwork some muscle group or something? Would it be okay to use romanian?
4. I have lifted "inconsistently" since 2007, but have been consistently going since august 2011. I've been using a push pull routine, but I want to do a full body. My squat max is 275 lb - 6 reps max, DL 260lbs - don't know max, but at least 6, Bench, atleast 225. Will this routine still work for me giving those experience?

Edit- I think I found the answer to question 4. But I just want to verify. I'm 5' 9", 180lbs, ~13-16% bf. 180*1.5=270lbs>225lbs, so I guess I'm stilla b eginner.
Found answer to question 1 - DBs can be used.

[clwdk1]

all pro, would you recommend 8 reps of calf raises to start off or a higher rep amount?

For my 1st cycle I started calf raises from 8 reps but didn't really feel anything (even on the 5th week of that cycle). So now for my 2nd cycle I started at 12 and add one rep each week. I definitely feel the difference now so I would say give it a go and judge for yourself.

[Ampoliros]

I've got some awkward shifts this week at work. I could fit three sessions in, but the first two (heavy/med) would have to be on consecutive days.

Is this doable or would it be better to forego the three workouts for two non-consecutive heavy workouts?

For my 1st cycle I started calf raises from 8 reps but didn't really feel anything (even on the 5th week of that cycle). So now for my 2nd cycle I started at 12 and add one rep each week. I definitely feel the difference now so I would say give it a go and judge for yourself.

Maybe you should've upped the weight?

[clwdk1]

I've got some awkward shifts this week at work. I could fit three sessions in, but the first two (heavy/med) would have to be on consecutive days.

Is this doable or would it be better to forego the three workouts for two non-consecutive heavy workouts?



Maybe you should've upped the weight?

Yeah maybe, but I wanted to start light and take it from there. I'm in no hurry, the hard times will come soon enough

[Ampoliros]

Yeah maybe, but I wanted to start light and take it from there. I'm in no hurry, the hard times will come soon enough

Then why mess with the rep range instead of just upping the weight until you could follow the outlined progression?

[clwdk1]

Then why mess with the rep range instead of just upping the weight until you could follow the outlined progression?

Because I had read here earlier in the thread that All Pro himself had suggested running the rep range that I am doing. Plus I wanted to strengthen my core before putting heavy loads across my shoulders.

[Wfs0801]

Just finished my first day on this, and i've come up with a few questions/concerns i'd like to get some answers on.

First off, let me say, I do love the routine, gets a great workout in with less than an hour spent. I don't sweat much when lifting, believe me, I didn't sweat as much when working out with USMC Drill Instructors as I did on just my first day with this routine. Looking forward to continuing with it.


1. I didn't really feel much in my forearms with this, my triceps either. Which exercises on this routine work these 2 muscles most? Maybe it's just because it's one of my weaker exercises and i'll eventually catch up.

2. When doing the SLDL, I had huge problems keeping my back straight, in fact, I could only go down about half way because I couldn't help but to bend my back. Any suggestions on stopping this? Would a back brace of some sort under my shirt help for this and all other exercises? Keep in mind that I do have bad posture (working to fix) which has led me to having a bad/weak back.

3. To put it plain and simple, i'm weak, but we all have to start somewhere. When testing my weights, the work set was barely with any weights on the bar. So with that being said, would it be hurtful for me to use dumbbells so that I can actually do the full warmups and medium/light days correctly (because 10 and 20% less then my heavy day is less than the bar)? At least until i've gotten to a point where I can do it all on the bar?

[adambannon]

I am looking for a mass gaining routine. Im skinny, especially in the arms. I realize strength is obviously related to size but has anyone gained great size on this program? It looks good but I am a little unsure. I really like to push myself every time I get in the gym. Just me, but doing light days makes me feel like I am not trying. Since I am bulking I feel like if I don't go all out in the gym, my excess calories will be stored as fat in stead of repairing muscle because I am only going heavy 1 day a week. Would a split routine build similar progress if I aimed for one more rep each time I did the exercise, then increase the weight when I get to 12 reps?

[Ampoliros]

I am looking for a mass gaining routine. Im skinny, especially in the arms. I realize strength is obviously related to size but has anyone gained great size on this program? It looks good but I am a little unsure. I really like to push myself every time I get in the gym. Just me, but doing light days makes me feel like I am not trying. Since I am bulking I feel like if I don't go all out in the gym, my excess calories will be stored as fat in stead of repairing muscle because I am only going heavy 1 day a week. Would a split routine build similar progress if I aimed for one more rep each time I did the exercise, then increase the weight when I get to 12 reps?

The light routine isn't going to be so light once you get to higher weights.

[billb7581]

2 cycles in your light day is the weight you started with. It's not like you aren't working hard. The medium and light days have more to do with mananging your recovery than anything.

With a split you are performing the lifts less frequently (1-2 times a week), with a full body you are performing the lifts 3 times a week.

[eCrapper]

Maybe you should've upped the weight?

The gastrocnemius is mostly slow-twitch. Lower weight with higher reps would benefit it more than higher weight with lower reps.

[usertag]

cant replace bicep curl with pull up or gorilla chin? if do it, will it be too much?

[Ampoliros]

The gastrocnemius is mostly slow-twitch. Lower weight with higher reps would benefit it more than higher weight with lower reps.

I see, thanks for informing me.

Just want to make sure this doesn't get swamped:

'I've got some awkward shifts this week at work. I could fit three sessions in, but the first two (heavy/med) would have to be on consecutive days.

Is this doable or would it be better to forego the three workouts for two non-consecutive heavy workouts?'

[ajsat23]

Just finished my first day on this, and i've come up with a few questions/concerns i'd like to get some answers on.

First off, let me say, I do love the routine, gets a great workout in with less than an hour spent. I don't sweat much when lifting, believe me, I didn't sweat as much when working out with USMC Drill Instructors as I did on just my first day with this routine. Looking forward to continuing with it.


1. I didn't really feel much in my forearms with this, my triceps either. Which exercises on this routine work these 2 muscles most? Maybe it's just because it's one of my weaker exercises and i'll eventually catch up.

2. When doing the SLDL, I had huge problems keeping my back straight, in fact, I could only go down about half way because I couldn't help but to bend my back. Any suggestions on stopping this? Would a back brace of some sort under my shirt help for this and all other exercises? Keep in mind that I do have bad posture (working to fix) which has led me to having a bad/weak back.

3. To put it plain and simple, i'm weak, but we all have to start somewhere. When testing my weights, the work set was barely with any weights on the bar. So with that being said, would it be hurtful for me to use dumbbells so that I can actually do the full warmups and medium/light days correctly (because 10 and 20% less then my heavy day is less than the bar)? At least until i've gotten to a point where I can do it all on the bar?

1. Bench press will work your triceps, SLDL, when it gets heavier will work your forearms (bent over rows too).

2. Use lighter weight that you can do with good form and work from there, your back should get stronger.

3. Dumbbells are more then fine to use on this program. A few guys here use dumbbells exclusively.

[Wfs0801]

1. Bench press will work your triceps, SLDL, when it gets heavier will work your forearms (bent over rows too).

2. Use lighter weight that you can do with good form and work from there, your back should get stronger.

3. Dumbbells are more then fine to use on this program. A few guys here use dumbbells exclusively.

Good to hear. Thanks for answering all the questions, really appreciated.

[lazzara]

Does anyone else use this program when cutting?

I started the third cycle with calorie deficit. I'm on the third week now, and I failed both on OHP and bench press (both on second sets). Not sure if it's due to my diet, though. I did do a lot of Bench Press on Friday because I tried to work on my form (mostly on empty bar, but I did do 3-4 extra sets with the 80% workload). Could it be the reason? Thought 2 days rest would help me to recover, but apparently not! But if it's mainly due to the cut, then I'd definitely stop cutting and eat on maintenance.

Did everything else with 10 sets tho (squats, bb row, SDL and even bb curls)

[JaxLifter]

Does anyone else use this program when cutting?

I started the third cycle with calorie deficit. I'm on the third week now, and I failed both on OHP and bench press (both on second sets). Not sure if it's due to my diet, though. I did do a lot of Bench Press on Friday because I tried to work on my form (mostly on empty bar, but I did do 3-4 extra sets with the 80% workload). Could it be the reason? Thought 2 days rest would help me to recover, but apparently not! But if it's mainly due to the cut, then I'd definitely stop cutting and eat on maintenance.

Did everything else with 10 sets tho (squats, bb row, SDL and even bb curls)

Yeah, I'm using it on my cut. Just had my C2W5D1 this morning and failed only the OH presses, second set. Hit 12 on the first, then 10. Oh well! Now, most will say "You simply shouldn't have done 4 extra sets of bench on lite day" and they're all probably right. If you're running on a reasonable caloric deficit, you will still see gains (albiet noobie) with this program, assuming your macro nutrient profile is in check. I've seen a noticable increase in muscle size since I started. Looking forward to Cycle 3 on Monday! Another heavy day this week as I can only hit the plates twice this week. If I hit all 12 on that OHP, I'm moooovin on uuppp!!! To the Beast side!!!

Also, I'm here today to post a committment to everyone on this board. I'm getting married in September. So naturally, I have mapped out my weight lifting program until then (haha). I can complete cycles 3-6 before the wedding. I will continue to do this program until then. At that point, it's off to Intermediate 1! And so....it is written. And so....it shall be!

[all pro]

The gastrocnemius is mostly slow-twitch. Lower weight with higher reps would benefit it more than higher weight with lower reps.

To work slow twitch fibers you'd have to work continuously for hours. Running marathons would be more effective than weight training. I'm not concerned with ANY of the slow twitch fiber groups only the fast groups. If you don't think your calves possess any type 2A/2C/2AD/2AB/2D/2B fibers then by all means don't bother weight training them. Just as a side note, slow twitch fibers don't hypertrophy to any measurable degree. Ever see a bulked up, world class, marathon runner? I didn't think so. Now please stop with the bro science.