All Pro's routine.......

[nathangreen]

Ok i understand progression. Either more weight or more reps every time you lift so that each time you get better, etc etc

A lot of people have suggested me using All PRos routine, which looks fine...but it seems it might progress to slowly???

Only every 5 week do you move up the weight for 5 lbs??

Since im pretty new, i find some weeks i can slap on 10lb a week and move up while staying in the same rep range..

so could someone explain this to me?? also is this for more size or strength??

thanks!

[Shaderer]

I made this mistake too last time. His routine is more for the advanced beginners.. not the ones entirely new to lifting. Try Rippetoe's Starting Strength instead before proceeding to all pro's.

[nathangreen]

well im not a complete beginner(bout 6months), just pretty new. I just eat a ton and try and sleep well so thats helped my numbers to keep going up.

[TexAss]

Progression isn't always about adding weight to the bar.

increase in work density
increase in sets
increase in reps
increase in weight

All can be used in progression models.

[nathangreen]

the only thing that progresses though is 1 rep per set each week...thats it...idk seem slow, but i might give it a try..

Anyone have any personal results with it??

[ironwill2008]

the only thing that progresses though is 1 rep per set each week...thats it...idk seem slow, but i might give it a try..

Anyone have any personal results with it??

I don't have personal experience with AllPro's routine, but I can assure you that it will work as advertised if you follow it as written. It's a "size" program, although you'll also get stronger as you progress.

It may seem, at first, that progress is slow. You won't think so after you've been on the program for a while though, and you're continuously adding weight and/or reps (and muscle mass, if you're eating and resting adequately), while others at your same level, training with hit-or-miss "routines" are bungling around, getting nowhere.


Take another look at TexAss's post. He's spot-on.


And disregard the comment about "advanced" beginners.

[usertag]

Nathangreen, so how do you find allpro's routine now since you started it 3 years ago?

[jgreystoke]

Ok i understand progression. Either more weight or more reps every time you lift so that each time you get better, etc etc

A lot of people have suggested me using All PRos routine, which looks fine...but it seems it might progress to slowly???

Only every 5 week do you move up the weight for 5 lbs??

You got that ALL WRONG.

In All Pro's you increase the weight around 10% at the start of every five week mesocycle. So your progress for squat or stiff leg dead should look something like:

135
150
165
185
205
225
250
275
300
330

if you can keep it up for a year(10 cycles). If you can, you keep going. You are looking at a 365lb squat and SLD for your next cycle, four plates(405) is just around the corner.

Even if you had to start with only 95lbs, you'd be at two plates, ie 225 x 8-12 for your last cycle, and your 1RM would be approaching three plates(315lbs). And you'd keep going so long as you eat enough to sustain progress.

Hint, if you don't eat enough to sustain gains, you won't get to pulling and squatting three plates for lots of reps.