A Simple Beginner's Routine part II

[shawn122]

Hi all, I have a question about the routine, I have read some (maybe a lot of) pages but found no reply.

I work at home, I can do the 4 reps with the different weights, but I haven't enough equipment to do different workouts in different days, so I'll have to skip the "heavy, medium, and lite weight" part of the workout. I'd be able to change the weights in different cycles.

So, is this part of the routine so important that I shouldn't do it this way because I'm not going to get good results?
Is so important that I should spend some money (considering that I don't have a ****) in a gym to do it properly?

Thanks.

you need to do the workout as posted. no changes.

[usc2626]

Hey allpro,
I'm in my first cycle, third week day 2 and was doing SLDL when I tweeked something in my right hamstring. I don't think it's serious just tender and couldn't finish. I really love the routine and I don't want to to stop the other parts of the workout but I don't think i'll be able to do SLDL for a while. Do have any sugestions for me?
Thanks

[nubcake081]

Hi, I tried following a different program, but since I got no response I'll go with this one. I just want to be 100% clear on this program and make sure I understand it fully. So I would do 7 exercises on every other day Monday, Wednesday, and Friday. If I understand this correctly, on Monday my first workout, I'll do my heavy work out, say I bench 100 lbs, I'd do a lite warm-up of 25 lb bench, then 50 lb, then my 100lb doing 2 sets totaling 4 sets for the day? (same rule applies for every other remaining exercise). Then Tuesday, do I repeat the same weight or I'd bench 90 instead? etc..

Thanks for any response, really appreciate it.

[Madred]

Hey all pro, thanks for your routine!
How do I choose benchpress grip width?
If I do it wider than shoulderwide - my left wrist hurts!
If I do it closer - I feel not good, like if...if its too close, like if its squeezing my chest.
What should I do, sir?

[all pro]

I'm having killer DOM's again 3 cycles in.. I think I have exhausted CNS efficiencies and am really starting to pound my muscles.

Amazing how that works isn't it! You'll be ready to move on to something else very soon.

[all pro]

Hey allpro,
I'm in my first cycle, third week day 2 and was doing SLDL when I tweeked something in my right hamstring. I don't think it's serious just tender and couldn't finish. I really love the routine and I don't want to to stop the other parts of the workout but I don't think i'll be able to do SLDL for a while. Do have any sugestions for me?
Thanks

Soak, stretch and reduce the weight on the SLDLs if you feel you have to. In fact if it's bad just use the light work out weight for the entire cycle and try it again on the next cycle.

[all pro]

Hey all pro, thanks for your routine!
How do I choose benchpress grip width?
If I do it wider than shoulderwide - my left wrist hurts!
If I do it closer - I feel not good, like if...if its too close, like if its squeezing my chest.
What should I do, sir?

Normal. And to find that position hold your arms straight out in front of you like a sleep walker. Got it!

[64509chvl]

I'm having killer DOM's again 3 cycles in.. I think I have exhausted CNS efficiencies and am really starting to pound my muscles.

Hey Bill...I'm laughing cause that's exactly how I felt! Mid 3rd cycle just felt like something turned on, insane DOM's & all...out of no where my bench failed that cycle by 3 reps (170lbs)...now the 4th cycle I feel more exhausted than anything I've ever done, not bad week 1, but 2 & 3 are killin me...feel like I need more than a days rest & I have a good feeling it's gonna happen again in 2 weeks! I'll try the incline hammers next cycle & see what happens! Have a feeling BOR will fail this cycle also, lol! I'm fallin apart man

[yunioracosta]

Hey guys and gals! I have some questions im in week 3 cycle 2 and Im stallin on bench and curls just abit I mean I was able to bench the 10 reps the first set but second set I was down to 6-7 reps ... anyways I don't know if smoking and drinking has played a part in it but Ive lost 10 pounds from 150 to like 142 but what impresses me is im still able to put up 150 on bench ! Anyways any tips recommendations before cycle 3 rolls in ?

[Madred]

Normal. And to find that position hold your arms straight out in front of you like a sleep walker. Got it!

Oh, i see. But I am really tall skinny guy, so rom is HUGE since arms are long and chest is flat haha.
So if I do like this - my elbows are gonna hate me. OR I should do it like somewhat "close grip bench" variation with my elbows being parallel to body and moving like this...so what should I do?

[all pro]

Hey Bill...I'm laughing cause that's exactly how I felt! Mid 3rd cycle just felt like something turned on, insane DOM's & all...out of no where my bench failed that cycle by 3 reps (170lbs)...now the 4th cycle I feel more exhausted than anything I've ever done, not bad week 1, but 2 & 3 are killin me...feel like I need more than a days rest & I have a good feeling it's gonna happen again in 2 weeks! I'll try the incline hammers next cycle & see what happens! Have a feeling BOR will fail this cycle also, lol! I'm fallin apart man

You aren't falling apart. You've reached the point were your CNS has improved to the point of being able to recruit about 80% plus of your total muscle fibers during a voluntary contraction. When you first started you were only getting maybe 50%. You are now inflicting a lot more damage and that means the repair crew is being stressed to the max. Push it as long as you can and in the mean time start looking for a more intermediate type program.

[all pro]

Oh, i see. But I am really tall skinny guy, so rom is HUGE since arms are long and chest is flat haha.
So if I do like this - my elbows are gonna hate me. OR I should do it like somewhat "close grip bench" variation with my elbows being parallel to body and moving like this...so what should I do?

Your elbows wont hate you. They don't holler at you when you do a push up.

[64509chvl]

You aren't falling apart. You've reached the point were your CNS has improved to the point of being able to recruit about 80% plus of your total muscle fibers during a voluntary contraction. When you first started you were only getting maybe 50%. You are now inflicting a lot more damage and that means the repair crew is being stressed to the max. Push it as long as you can and in the mean time start looking for a more intermediate type program.

Lol! I know bud I was just BS'n! I thank u for the detailed response though...I wanted to put it out here rather than a PM so if someone else is goin through the same thing they'll have an idea what's happening! I'm gonna try to get another cycle out of this program...was shootin for 6
Thanks again! +reps

[jungalist]

I been lifting for a while but never done a full body workout only splits can I still do this if I'm not a beginner? Will be doing this routine on a cut too, with hiit on off days. also can I add any deadlifts somewhere in there

have never done a full body routine before either only bodypart split

[64509chvl]

I been lifting for a while but never done a full body workout only splits can I still do this if I'm not a beginner? Will be doing this routine on a cut too, with hiit on off days. also can I add any deadlifts somewhere in there

have never done a full body routine before either only bodypart split

Yes u will benefit from this program for a few cycles...do not add deadlifts...SLDL are already in it, actually don't add anything, just do it as its written! Not to be an a** but if you've never done a full body program...you're a beginner . I started this program in your same shoes! I have learned alot so far about my body & how this all works compared to what I thought I knew! Give it a shot...you'll love it!

[halisray]

Normal. And to find that position hold your arms straight out in front of you like a sleep walker. Got it!

That is how you find the width in order to do bench press? And that works pecs and tris? I always thought it was a wider grip...


On a side note, I have some belly fat of which I want to rid myself of (about 4 years ago I lost about 50lbs but still have a bit of fat around stomach).. I just started cycle 2 this week, how do I shed this fat?

Also, I think I just killed my diet because I ate a lot of chocolate due to Easter LOL.. also is beer bad? I maybe drink 5-7 beers a week when I go out with friends.

[jbird41]

I just wanna make sure I did it right on my first night so for example I did 45 for my first warm up with squats, then i did 70 for the second. Then I did 135 for two sets. Is that the right way or was i supposed to do 4 sets of 135? Sorry if i seem dumb lol, i just want to make sure i'm doing it right.

[TheBirchman]

1 more day to go in cycle 1. When I do SLDL, I feel like my forearms are gonna crap out before anything else. Normal, or am I making an error on the lift?

Also, it could be my imagination, but I swear, for the first time in my life, I saw visible definition in my bicep. HA.

[64509chvl]

I just wanna make sure I did it right on my first night so for example I did 45 for my first warm up with squats, then i did 70 for the second. Then I did 135 for two sets. Is that the right way or was i supposed to do 4 sets of 135? Sorry if i seem dumb lol, i just want to make sure i'm doing it right.

That's how ya do it...keep it goin! Remember warmups are only needed for the 1st 3 exercises!

[64509chvl]

1 more day to go in cycle 1. When I do SLDL, I feel like my forearms are gonna crap out before anything else. Normal, or am I making an error on the lift?

Also, it could be my imagination, but I swear, for the first time in my life, I saw visible definition in my bicep. HA.

Lol! Keep goin & you'll see alot more definition!
I wouldn't worry about your forearms yet...they'll get stronger, by the end of the next cycle u prolly won't even notice anymore! Just try to immagine you are shoving your heels through the concrete on every rep to keep good form!

[GetFit10]

Lol! Keep goin & you'll see alot more definition!
I wouldn't worry about your forearms yet...they'll get stronger, by the end of the next cycle u prolly won't even notice anymore! Just try to immagine you are shoving your heels through the concrete on every rep to keep good form!

Yeah definitely, but if its more of a grip issue he might be in trouble. The heavier the weight gets the worse the grip. Did All Pro recommend people do a forearm workout if it's a grip issue or am I just crazy?

[pierrelu]

Tomorrow in going to the gym to find out my 10RM and I'll start this routine next week.

To keep a long story short, I moved to the US in August and started lifting weights after a couple of weeks. Back home (Sweden) i was more into sport and kept my health with that.
Since i started lifting weights I've gained 18 lbs of some well needed weight, being 6"1' weighing 156 when i started was a bit on the lower side.
Today i feel much more comfortable with myself, and the 18lbs really makes me look healthier.
Ive been doing Stronglift 5x5 for the last 8 weeks, and have had some great improvements in strength, but i want to get a bit bigger in general. I know i have to eat to grow, and I'm really working on it!

What do you guys think of me finding out my 10RM and then decreasing the weight a little bit just to nail the form.
I know for a fact that my form during strong lift 5x5 haven't been perfect with the heavy weights (started to develop some back pain 3 weeks ago during deadlifts), so i want to start from the beginning and do it properly.

I will follow All Pro's program to the letter, after reading through some 40 pages of this thread I've lost count on how many times people have asked and been told to not change this routine

Looking forward to trying out this program, and hoping for some gains Until next week, ill be doing some Sun Salutation stretching which seems popular.

[64509chvl]

Yeah definitely, but if its more of a grip issue he might be in trouble. The heavier the weight gets the worse the grip. Did All Pro recommend people do a forearm workout if it's a grip issue or am I just crazy?

U have a good point...I had a little bit of an issue like that but it went away towards the end of the 2nd cycle as I got stronger! All Pro has suggested them but I didn't think it was so early...he suggested reverse forearm exercise from what I remember!

[jbird41]

That's how ya do it...keep it goin! Remember warmups are only needed for the 1st 3 exercises!

So if warm-ups are only needed on the first three, do I do four sets on my high weight for the last four excersizes or do i still stick to two?

[64509chvl]

Pierrelu...yes it's best to start a bit light, good idea to keep good form in check!

[64509chvl]

So if warm-ups are only needed on the first three, do I do four sets on my high weight for the last four excersizes or do i still stick to two?

Just 2 work sets for the remaining exercises!

[Vonkrumm]

Reading allpros posts, he says...
"Rep cycling or weight cycling forces you to challenge yourself. The idea is to avoid training to failure most of time but to use it as a test"

Doesn't this contradict? How can you "challenge yourself" if you can get 5+ more reps in wk 1?

Perhaps someone who knows the difference between weight cycling and going 2 rep from failure each set could help?

[64509chvl]

Vonkrumm...it's good you're reading through the thread, but
You're over thinking it

[billb7581]

Amazing how that works isn't it! You'll be ready to move on to something else very soon.

My 1 RM on bench only calculates out to something like 250 lbs. I want to try and run this through the summer at least because the 3 days a week appeals to me, and I have always liked old school full body routines.

I also have 2 surgically repaired knees and one repaired elbow, so I like how this places more emphasis on reps and not just piling weight on the bar. When I tried to do Rippetoes a year or so ago, it didnt end well LOL. I really enjoy this workout and will continue to use this type of programming no matter what I do.

[JaxLifter]

I know this has been asked before, but I'm at work and I don't have time to read through all the posts to find the answer(s). Did All Pro say that you can add deadlifts to the lite day in place of rows? I'd really like to add them into the routine somehow and I thought I'd read that the lite day replacement was acceptable. If I'm wrong, I'm wrong and I'll forego the deads. But MAN it feels good lifting big weight off the floor!