AllPro: A Simple Beginner's Routine part III

[wat0n]

Straps?

Would straps conflict with the development of my grip strength? I'm SLDLing 195 lbs.

[bongfong]

Would straps conflict with the development of my grip strength? I'm SLDLing 195 lbs.

Yes. If you want your grip strength to progress you need to lift without straps. Have you tried chalk?

[DeltaCharlie75]

Would straps conflict with the development of my grip strength? I'm SLDLing 195 lbs.

Use the straps for your deads and add in some grip work to compensate.

[wat0n]

Yes. If you want your grip strength to progress you need to lift without straps. Have you tried chalk?

Yes, I already use chalk.

Use the straps for your deads and add in some grip work to compensate.

Which exercises can I do? I lift at home, so I only have a barbell and dumbbells.

Is it OK to do them on off days or I should do them after the workout?

[kieran12345678]

What do I do when I complete my movements for abbs how much should I move up by I carnt up it by 10% because right now I'm doing 5 kg I carnt just go up to 10 kg

[kieran12345678]

When I pass my week 12 movements than I move up by 10 percent what do I do if I carnt complete the 8 reps on the week after

[mikeallen52]

2nd cycle 2nd week .. Ummm I don't know really why but there is no much progress ..

What are your goals? What are you eating? Elaborate.

[DeltaCharlie75]

Yes, I already use chalk.



Which exercises can I do? I lift at home, so I only have a barbell and dumbbells.

Is it OK to do them on off days or I should do them after the workout?

Plate pinch, reverse wrist curls, wrist curls, hand grips etc. Do them at the end of the workout

[op456]

What are your goals? What are you eating? Elaborate.

gain mus

I eat like 2000-2500 kcals everyday

[WFKA]

gain mus

I eat like 2000-2500 kcals everyday

You're only on the second cycle! What is it with people expecting instant results?

When I pass my week 12 movements than I move up by 10 percent what do I do if I carnt complete the 8 reps on the week after

You shouldn't unless you are getting poor nutrition and/or rest. You start the next cycle with your new 10RM for 8 reps.

[wat0n]

Plate pinch, reverse wrist curls, wrist curls, hand grips etc. Do them at the end of the workout

OK, thank you.

[Vaylor]

I am very new to supplements so take this with a grain of salt, but from what I've been reading there is only so much protein your body can take in at one time that can be beneficial to you. If you're taking a shake with 60g along with meals that also have a decent amount of protein in them then you may just be wasting some.

I would just stick with what you have now instead of buying a whole new tub of the stuff. Of course someone else with much more experience than I could probably help you out more.

False. There is no such limit as the amount of protein you can digest in one setting.

[zerohourxx]

False. There is no such limit as the amount of protein you can digest in one setting.

From my research, this appears to be correct.

To elaborate, regardless of how much protein you eat in a single sitting, it will all be digested eventually - it may take a day or more to break it down entirely, but eventually all of the protein will be used.

The reason why you see recommendations on an optimal protein intake in the nutrition section (usually 1g protein per lb body weight) is because beyond a certain amount of protein that your body needs for muscle growth and maintenance every day, the rest of the protein you consume will likely just be broken down and converted into glucose or stored as fat anyway. Thus, consuming a huge amount of protein beyond your daily recommendation does the same thing as eating a calorically equivalent amount of carbs or fats.

That doesn't mean, however, that eating more than 30g of protein in a single meal is "wasteful" as some diet plans seem to suggest. If you get most of your protein in one or two large meals, in the end the result should be the same as if you were spacing it out over the course of the day.

JasonDB has a pretty good video on the subject, which people might want to look up for further info.

[zerohourxx]

gain mus

I eat like 2000-2500 kcals everyday

You're not being anywhere near detailed enough for anyone to give you advice.

You say you want to gain size, and you eat "like 2000-2500" calories per day. Okay, fine. But when you say you're not seeing results, what does that mean? Does the scale say you're not gaining weight? Because by C2W2, you should optimally be up by at least 3.5 lbs, and probably more given the fact that you only weigh 136 to begin with. If you're not gaining at least half a pound per week (and possibly 1 pound at your size), you're not eating enough.

If you're not seeing results in the mirror, on the other hand, that's not very surprising. Building muscle takes time, and with this program it's being distributed evenly over your whole body. 3-6 lbs of muscle won't be a very noticeable difference in your frame at first. Wait until you've been lifting for at least a few months, and have gained 10-20 pounds, before you expect to see much of a difference in the mirror. Even then, the going will be pretty slow - this, along with most real lifting programs, is designed for a long term commitment. It's not one of those BS 12 week miracle workouts that will turn you into a fitness model as long as you buy their supplements, so it will take time and dedication to see real results.

[GKC45]

Tell us more about these 2000-2500 kcals. First, which is it, 2000 or 2500? That's because difference. Second, what are you eating?

[RobertFurr]

I just started this routine, following it to the T. Im taking a protein shake morning and 30 min before my workouts.creatine after workouts, and off days once a day. Same with my protein shake.

Im only 151 lbs, I have alot of trouble gaining and keeping weight. Im not sure of my calorie intake, and whats best for me.

Im cut like a knife but weak as potato water.I know basics of form when working out. I want to gain weight to not look so small but strength aswell. So what im really wanting is some tools to help me along my journey...

[akamale]

Straps?



You could just take double the amount of whey?

What are the price differences between the two?

I dare say (withouht knowing) the whey is cheaper per serving (there's not much that is cheaper per gram of protein)

are you having trouble getting your calories per day?

For the most part yes I am having a difficult time getting my calories, I end up having to eat almonds/walnuts/bananas/milk before bed just to get to a surplus

[wat0n]

Plate pinch, reverse wrist curls, wrist curls, hand grips etc. Do them at the end of the workout

Would DB farmer's walks be acceptable?

[Dang3rZone]

What workouts do you guys do on days you arent doing this routine? I do it MWF but on Tuesday and Thursdays I dont do anything. Any good ab workouts you guys have?

[WFKA]

What workouts do you guys do on days you arent doing this routine? I do it MWF but on Tuesday and Thursdays I dont do anything. Any good ab workouts you guys have?

I don't do any extra workouts. Your core is being hit in the majority of exercises in this routine making it unnecessary to train abs unless you feel as if they are lacking.

[killabee88]

Did my test day the other day. HOLY COW, I was so nervous and I totally felt like a nub with my pen and clipboard. I'm so use to playing basketball, i never thought I'd feel so intimidated inside a gym. but sheeessh working alone with some baby weights next to some giants, trying to figure how to use the equipments and working on my form , i felt like a fool . Make me not want to go back haha. anyways my test day I measured:

squats: 115
bp: 85
bent-over rows: 75
overhead presses: 55
SLDL: 75
Barbell curls: 40
Calf Raises: 95

Is this pretty balanced?

[Theogan]

Did my test day the other day. HOLY COW, I was so nervous and I totally felt like a nub with my pen and clipboard. I'm so use to playing basketball, i never thought I'd feel so intimidated inside a gym. but sheeessh working alone with some baby weights next to some giants, trying to figure how to use the equipments and working on my form , i felt like a fool . Make me not want to go back haha. anyways my test day I measured:

squats: 115
bp: 85
bent-over rows: 75
overhead presses: 55
SLDL: 75
Barbell curls: 40
Calf Raises: 95

Is this pretty balanced?

Don't wary about what people might think. You gotta start somewhere... Your lifts look OK. In 3-4 cycles they will even out anyway.

[Vaylor]

What workouts do you guys do on days you arent doing this routine? I do it MWF but on Tuesday and Thursdays I dont do anything. Any good ab workouts you guys have?

You could always just do the Ab workouts at the end of your MWF sessions. Here is a good routine:

http://www.youtube.com/watch?v=3XUAGgh4MfM

[Ali18]

End of cycle 2 this week. I'm on a cut following the leangains guide, and to be honest I've not noticed much gains. I'm really lacking in the chest region (only at 45kg and will repeat this weight on cycle 3). My arms have gotten slightly bigger (but that's probably due to me having done curls previously when I was a noob), triceps are pretty much non existent however I have noticed a bit of a difference in my shoulders.

[zerohourxx]

End of cycle 2 this week. I'm on a cut following the leangains guide, and to be honest I've not noticed much gains. I'm really lacking in the chest region (only at 45kg and will repeat this weight on cycle 3). My arms have gotten slightly bigger (but that's probably due to me having done curls previously when I was a noob), triceps are pretty much non existent however I have noticed a bit of a difference in my shoulders.

This is a little general - it's hard to give any sort of advice or suggestions if we don't know your starting/current weight, what your diet looks like, and what kind of progress you've seen in terms of your lifts. That said, no matter what your diet looks like, your progress in terms of gaining size is going to be extremely slow or nonexistent if you're cutting. If you want to grow, and get a bigger chest/shoulders/arms/whatever, conventional wisdom says you need to be eating at a caloric surplus.

Stalling on your bench could also be related to you not eating enough in general, not hitting your macros properly, or not getting enough rest. Some guys in this thread have gotten stronger and increased their weights during a cut, but again, it will always be slower than if you were eating at a surplus.

[aja5040]

What workouts do you guys do on days you arent doing this routine? I do it MWF but on Tuesday and Thursdays I dont do anything. Any good ab workouts you guys have?

I love running so I'll hit the trails or treadmill for about an hour on those days just keeping a good pace

That's why I am enjoying this workout. It still gives me room to go out and run.

[WFKA]

End of cycle 2 this week. I'm on a cut following the leangains guide, and to be honest I've not noticed much gains. I'm really lacking in the chest region (only at 45kg and will repeat this weight on cycle 3). My arms have gotten slightly bigger (but that's probably due to me having done curls previously when I was a noob), triceps are pretty much non existent however I have noticed a bit of a difference in my shoulders.

I've said this so many times... You're only starting cycle 3, why on Earth are you moaning about progress? Patience is key. If you're not patient, you might as well quit, right
Now.

[GKC45]

Are you taking any measurements?

[Deewreck]

I saw the FAQ about missing a medium day but what about missing a light day (20%)?

[mikeallen52]

I've said this so many times... You're only starting cycle 3, why on Earth are you moaning about progress? Patience is key. If you're not patient, you might as well quit, right
Now.

WFKA, you are the man. Patience is a virtue. You see yourself everyday, so you might not notice your gains.