That is how you become successful in this program. Take your time and slowly adding the weight. Remember body building is a life time not a few months or a few years. You will appreciate this program after you past all your friend in squat, bench and DL as well as size. I went from 145lbs -190lbs in less than 1 year.
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04-07-2011, 08:07 PM #31
- Join Date: May 2010
- Location: Westminster, California, United States
- Age: 46
- Posts: 575
- Rep Power: 191
Steve H. Ngo
Currently on 12 weeks bulking program.
Starting at 165lbs with approx 12% BF.
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04-07-2011, 09:33 PM #32
Dude I have a hard time working out in 70 degree. Working out in 80 must be rough
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04-07-2011, 09:34 PM #33
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04-07-2011, 09:44 PM #34
I'm on day 3 of Week 1 (cycle 1) tomorrow. I am slightly concerned about SLDL and BOR forms because my hamstrings are very tight. I have been stretching, and have increased my flexibility by about an inch. I do not want to change the routine or switch anything out (which seems to be the primary thing people talked about on the old thread). I have not been rounding my back, but range of motion for Bent over Rows is probably recruiting more higher back than middle because of angle.
Do I have anything to worry about as I work on my flexibility?
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04-07-2011, 09:57 PM #35
- Join Date: May 2010
- Location: Westminster, California, United States
- Age: 46
- Posts: 575
- Rep Power: 191
SLDL, slightly bent your knees and lock it into the position, on your way down, stick your butt out as far as you possibly can. You should feel a lot of pressure on your butt and hamstring. If your hamstring feel tight, slow down on your warm up sets and pause for one or two count when the weight down.
Bent over rows, bent your knees but don't lock it. Keep your back straight and at 90 degrees angle with your body. You can adjust your knees if it gets on the way. Try to have the bar touch your belly botton. If you feel more on your upper back because your elbow are opened too wide. Keep your elbow close to your body and you will feel more on the mid back. It is not the angle that make you feel that way. it is the position of your elbowSteve H. Ngo
Currently on 12 weeks bulking program.
Starting at 165lbs with approx 12% BF.
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04-08-2011, 03:18 AM #36
- Join Date: Feb 2011
- Location: United Kingdom (Great Britain)
- Age: 41
- Posts: 68
- Rep Power: 163
in on page 2
in in on page 2 loving the program cycle 2 week 1 light day tonight bring on monday!!!1
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04-08-2011, 04:49 AM #37
- Join Date: Feb 2011
- Location: Hialeah, Florida, United States
- Age: 35
- Posts: 566
- Rep Power: 184
Sngo, you are a beast. You should really include some before/after pictures.
First Real Cut.
http://forum.bodybuilding.com/showthread.php?t=131735903
Start: 02/12: | 211.2
03/01 - 205.4
03/29 - 201.4
04/05 - 199.8
04/19 - 195.4
05/17 -188.4
06/01 - 186.2
_____________________________
Monthly Goal = 7/1/11 - 179.9
ULTIMATE GOAL = 8/15/11 - 175.0
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04-08-2011, 05:13 AM #38
guys can i add a tricep exercise i honestly like they dun get worked enough. i kno it wudnt than be all pros program but wudnt it help.
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04-08-2011, 05:55 AM #39Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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04-08-2011, 05:57 AM #40
I have a different ... situation. My knees are just sore after workouts... And when I bend my right one, I get a bump that forms. It's a little squishy, but not liquid, and doesn't hurt.
I showed it to my grandfather, who's an ex-PPCLI soldier, who said, "Oh, you've got a muscle that's popping out a bit?". Is that what that is?Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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04-08-2011, 06:59 AM #41
Is this program good to get ripped (Lose BF%) ?
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04-08-2011, 07:57 AM #42Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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04-08-2011, 08:45 AM #43
Just finished up week 1. Today I did the SLDL's instead of the RDL's that I was inadvertently doing before, but I did them up on a 4" block.
I moved my hips back as far as I could during the descent while keeping my back straight...at the bottom, I hung my shoulders down as far as I could reach...then I would pull my shoulders back up to straighten everything out, and then raise my back as I pulled my hips in...finished by squeezing the cheeks.
This sound right? I was able to really feel it good in my lower back, glutes, and hams.
I also added incline crunches and leg raises at the end of the workout...but I actually failed on my second set of leg raises at 8 reps (was shooting for 10...planning on doing 10, 12, 14, 16, 18 reps through the 5 weeks)...guess I need to work on that. Maybe I"ll keep the reps just like the other exercises for the 1st cycle until I don't fail.
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04-08-2011, 09:08 AM #44
Not sure on the shoulders moving down in a SLDL, the way I do them is start position, chest out shoulders back, knees slightly bent, then swivel at the hips and drop as low as I can whilst being able to maintain a straight back with face pointing forwards, (I imagine a gorilla pose) then lift back up again from hips again causing a slight pelvic thrust. No other body parts moving, arms and shoulders motionless. Not sure if that's right but that's how they look to me in the vids. I would worry that dropping your shoulders might cause the back to arch, not sure on this though. To be sure your back is straight do a side on in the mirror without a shirt, look most closely at the lowest point you go, if it looks curved it is.
Just finished my week 4, cycle 1, roll on next week, itching to get onto the next cycle.Find a job that you love and you'll never have to work another day in your life.
I rep anyone over the age of 40 on sight, us coffin dodgers have got to stick together!
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04-08-2011, 09:17 AM #45
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04-08-2011, 09:57 AM #46
Harder yes, in some areas not so bad as others, but I really think the first cycle your body or CNS is still adjusting so some things catch up more quickly. I had hoped my squats would feel easier being bigger muscles, I thought they would get strongest first, not the case, they kill me every time, I hate them lol! My bench on the other hand is too easy and the rest of them got harder as you would expect with each additional rep, that's just for me.
Hardest are over head press and that seems common for a lot doing this routine. To be honest I was sure I was going to fail work sets this week as I almost did the week before, but the strength progress with the de load really does work for me and I got through them ok on week 4 to my surprise.
I started out light though as I am quite happy with slower steady strength gains at the start cos of my age and shocking history of lethargy. I know many others on here going heavier at the start couldn't make all their sets in the later weeks. So you will just have to wait and see how well you picked your starter weights, just remember if your first cycle turns out to be way off on certain exercises you can make some bigger adjustments to cycle 2 to get you closer to your limit.
I'm sure some others will chime in on their experiences.Find a job that you love and you'll never have to work another day in your life.
I rep anyone over the age of 40 on sight, us coffin dodgers have got to stick together!
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04-08-2011, 10:57 AM #47
Wow, today was my first workout in the gym, i too am going to strictly stick to this training.
Today i tested how much weight i could do, 10 rep max.
I tested 3 exercises:Squats, Bench Presses and Bent-Over Rows, wanted to take it easy and didnt want to test all the exercises.
Tommorow i will test Overhead Barbell Presses, Stiff-Legged Deadlifts, Barbell Curls and Calf Raises.
For the 3 exercises i tested i first did a warmup with a empty bar, then i gradually put some more weight onto the bar. In total i did 4 sets for each exercise, with the fourth set i could make the 10 reps, with the tenth rep i was kinda shaking but i did it.
Will this be enough to find out my 10 rep max or should i test it more, maybe i can lift more weight. But like i said with the final set i was thinking ok this is the weight i should start with.
Here are the weights i used for the exercises:
Squat: 110 lbs , 4th set managed 10 reps
Bench Presses: 100 lbs, 4th set managed 10 reps
Bent-Over Rows: 66 lbs, 4th set managed 10 reps
Maybe if i test these exercises more i can do a little more weights, but thinking about it, these weights i felt comfortable doing, not to easy, not to hard.
What do u think, should i test more to see if i can do more weights or are these weights good to start with?
Thanks in advance.
Oh, and to AllPro, congrats with the second channel .
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04-08-2011, 11:34 AM #48
If you do a split test, like what you're doing, your muscles will have a day to rest. When you do the other exercises, you're not going to get a feel for what it'll be like when you're doing the actual routine.
You want to go in, warm up for each exercise, then choose a weight you think you can lift, and rep until failure. The best results come from 6-9 reps, as they yield the closest 1RM/10RM calculations.
Think about doing the entire routine, but with 2 warm up sets, and then loading the bar to rep until failure.Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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04-08-2011, 12:04 PM #49
Lol, i started wrong right away allready , u are right, i should do them all. Should i start over tommorow and test all the exercises or should i rest a day because i did 3 exercises today? And what would be the maximum sets for rep until failure, i mean is it normal that i maybe need 6 or 7 sets until i find out my rep failure? Also how much weight should i add to the bar for the next set?
Thanks.Last edited by Basslover; 04-08-2011 at 12:15 PM.
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04-08-2011, 12:11 PM #50
Well everyone I have returned from a 3 week hiatus of working out. I took all pro's advice and instead of changing my weights to account for the lack of barbell at the gym I was at in Florida, I just took the three weeks off and came home to restart where I left off.
I was on the 11 rep week of my third cycle. I actually was able to complete everything and was very impressed and surprised by it. I am happy where I've gotten myself (I lost 15 pounds over the course of the 3 cycles) dropping my weight from 180 pounds to 165 (which I did to look good for spring break ). My body fat percentage has gone down significantly and I'm going to start trying to bulk now.
I calculated that I need about 3600 calories a day to increase my weight by 1 pound each week. I've bought a food scale as well as a bunch of healthy food to get me started bulking up.
My upper body measurements as of 3 weeks ago were...
Upper arm left:12 inches
upper arm right: 12 inches
Chest: 39 inches
Nothing big, I know...but let's see how I progress with the program (which I've loved so far).
My current supplements for the workout program are creatine, xtend, myofusion protein powder, and cytogainer meal replacement shakes (due to long shifts at work).
Thanks everyone for the help so far in the last topic, and I hope to be a bigger part and more helpful in this one! I'll let you know how things continue to progress. Pictures to come soon as well of before and after starting the workout.
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04-08-2011, 12:18 PM #51
WOW nice they had to make another thread to carry on the Q's
Tonight is my final workout day for week #4 of cycle 1. The Light Workout.
I am surprised at how resilient my legs/knees are considering last night I played a soccer game(forgive me lol) with a whole bunch of punishing sprinting. I think I can do squats today no problem.
I'm startin to get shoulder pain though, which started Tuesday after my heavy day. I think sloppy presses have something to do with it. Should I rest my shoulders?
And please does anyone have a reliable description or preferably a vid describing the overhead press? thanks.
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04-08-2011, 12:21 PM #52
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04-08-2011, 12:22 PM #53
This is the one I use and it works great.
http://www.youtube.com/watch?v=GJFjYyA40ss
Hope that helps!
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04-08-2011, 04:17 PM #54
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04-08-2011, 04:22 PM #55
- Join Date: Dec 2010
- Location: Castle Rock, Colorado, United States
- Age: 53
- Posts: 222
- Rep Power: 1374
It will definitely become more difficult at week four and five. Your last five words are the key, though. I think we all completely understand the need to feed the fire to get after it and not feel like you're wasting workout time. A good program will get you amped, so staying patient will be possibly one of the hardest disciplines with this whole setup.
I can tell you this, though.....After a few cycles, I still will start up the next one and feel like week one and two are too easy. I actually felt this in my last cycle, right up to week five. That's when I promptly and thoroughly had my butt kicked, progressing in weight in only two of the exercises. I would have SWORN three weeks ago that I'd be adding weight to BP and probably OHP, too. But, no, not this go around.
I guess my point is that weeks one and two tend to be deceptive. Again, rely on those five words and you'll be glad you did. I mean, what's the worst that can possibly happen? Even if you're adding 10% in every exercise through your first two or three cycles you're certainly not losing ground!Well done is better than well said.
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04-08-2011, 06:42 PM #56
- Join Date: May 2010
- Location: Westminster, California, United States
- Age: 46
- Posts: 575
- Rep Power: 191
Steve H. Ngo
Currently on 12 weeks bulking program.
Starting at 165lbs with approx 12% BF.
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04-08-2011, 06:46 PM #57
- Join Date: May 2010
- Location: Westminster, California, United States
- Age: 46
- Posts: 575
- Rep Power: 191
Steve H. Ngo
Currently on 12 weeks bulking program.
Starting at 165lbs with approx 12% BF.
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04-08-2011, 06:53 PM #58
Hey losing 15 pounds from 180 great result, I am trying to do similar and realized a couple of days ago that I was actually gaining weight, slightly confusing as it could be muscle weight but I think generally my calories were too high so I am going to chop off 500 off my maintenance rather than 250 as I was doing before and see how that goes. I have also changed up from beer to whiskey to cut some more cals and carbs from my drinking nights, that's a 300 cal saving or more right there. According to my wifes measurements my waist has decreased an inch and my shoulders gained 2 inches, not totally convinced yet though as water weight could give those differences depending when taken and we did that measure early morning. My aim is to get to 15% body fat from 25% and then start bulking. (plus 500 cals on maintenance)
Find a job that you love and you'll never have to work another day in your life.
I rep anyone over the age of 40 on sight, us coffin dodgers have got to stick together!
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04-08-2011, 07:19 PM #59
I'm going to be starting this routine soon at home by myself without a spotter. What if any problems are there is you do squats & bench presses without a spotter. Perhaps I should rely on DBs instead of barbells without a spotter?
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04-08-2011, 07:21 PM #60
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