A Simple Beginner's Routine part II

[GetFit10]

If the squat rack is taken, can I do my bench before squats? Or do I have to do all exercises in order?

I do bench before squats quite often b/c the squat rack is taken. I see no difference in my performance when I do one before the other.

[halisray]

I do bench before squats quite often b/c the squat rack is taken. I see no difference in my performance when I do one before the other.

Great! Thanks for the quick reply

[Skullster]

Something to be said for finding your 10 rep max at the start. I just completed C1W5D1 and it kicked my astronomicals! But I passed em all and it was tough let me tell you. Been eating at a deficit for 3 months and keep carbs under 70 every day so the energy to do this must be coming from the fat stores.

[glenn4205]

Thanks looks like a good routine.

[Madred]

I have a question.

I know you're not supposed to mess with the routine and do it as is but my gym has one barbell and one squat rack. I also read in in the FAQs for this program that while not ideal, you can do 2 heavy workouts a week instead of the current heavy, medium and light workout.

Now, I was wondering if I could swap the barbell with dumbells for everything except deadlifts and squats or would doing two heavy days and that change the program too much? This would be ideal because then I wouldn't need to keep changing the weight every workout, which would be hard to do with dumbells, and an lift without waiting for the barbell to free up. For my core strength I have an Ab Wheel that I'll be doing every day that I'm not in the gym instead of cardio so that should work me up a lot.

Sorry if I've gone completely off the mark but if I could change it to the way I described above and still get optimal gains this would suit me perfectly. Thanks again.

Id love to go the gym 3 times a week as this program says but I don't think I'd be able to find dumbells that vary in weight as you want. If I can stick to the h/m/l workouts should I round the other two workouts to the closest weight I have available?

Better try to find another gym so you can follow this programm as is, trust me, it's worth it.

[Morti]

Ive got some pain in my lower back for a couple of weeks, but ive done the programm. Now i think i need to let my back rest, should i drop the sldl, squats and rows and do the other excersices, or take a week off the program?

Im also on a cut now, and i dont want to lose muscle by not workingout, whats ur recommendation?

[Madred]

Keep eating the way you do, take a week off!

[shawn122]

If the squat rack is taken, can I do my bench before squats? Or do I have to do all exercises in order?

I do bench before squats quite often b/c the squat rack is taken. I see no difference in my performance when I do one before the other.

All Pro recommends that you do not change the order for the first 4 exercises.

[Skinnyman1980]

Really enjoying the program.

Today is Cycle 2, Week 2, Heavy Day. I had to keep my OHP the same as cycle 1 (just the 20kg bar, i know its lame!). I did complete the 12x2 but it was a real struggle so I wanted to re-do it.

I'm hoping to actually do 10 cycles of this but lets see how my patience is after a few more. I still haven't got my diet in check properly so only put on about 2LBS in the last 6 weeks. I'm hoping to fix that up from now on.

Just one question... I'm moving from working out in the gym to working out at home, as soon as my new equipment arrives. Really excited about this. Only problem is ceiling height for OHP. I can't do it standing as the ceiling is too low. I know people have said that it is OK to do seated, just not a good as standing as it does not work the core. The question is, does anyone do this on their knees, and if so, is this better for the core or bad for knees etc?

[ajsat23]

When you can bench 1.5x your body weight, and squat about 2x your body weight is when you shouldn't be able to get too much more out of this program and can move on to an intermediate program. According to All Pro, you still have a ways to go before you should switch it up.

Thanks, that would be my one rep max correct?

[Morti]

Thanks, that would be my one rep max correct?

You got it.

[ajsat23]

You got it.

Appreciate it. Looks like Im going to need to drop some excess body fat if Im going to be able to do it!!

[Butcher22]

About to head to the gym for Cycle 1, Week 5 heavy day. Hoping to graduate in 5 of the 7 exercises.

[Lazy8s]

It looks like the answer may be dumbell rows, but I wanted to check about maybe rows on a pull machine. Either way, when I do my working sets of bent over rows, my right wrist feels like it comes out of joint. It is horribly uncomfortable. I am extremely flexible and double jointed in my fingers, elbows and knees, so it's not like I have to go to the hospital but it clearly should not be happening. Are dumbell rows the very best substitute?

[jbird41]

Hey so I have a few questions. I'm 18 and I've been working out for about 6 months give or take. I've made decent progress for my own expectations but I still don't have enough knowledge of working out to make a definite routine for myself. At the moment, I'm going to the gym 4 days a week. Monday is chest/tris, tuesday is legs, thursday is back/bis, friday is shoulders. Should I use your program or should I stick to mine? And if I stick to mine, how can I make it better? Thanks.

[Mr98hotdog]

All right then, it's time for some shock therapy. You already know what I'm going to tell you to add right? 2 sets of hammer grip incline dumb bell bench presses done after the over head press. Don't be upset if you get even fewer reps on the OHP the cycle with these guys added. Try 2 cycles. If the OHP reps don't improve in 2 cycles or get worse yank the HGDBPs and watch and see what happens on that cycle!
Edit; AND if that doesn't work standing rows are the next fix.

Thank you sir. Ill give it a shot after this cycle. thanks again

[64509chvl]

Hey so I have a few questions. I'm 18 and I've been working out for about 6 months give or take. I've made decent progress for my own expectations but I still don't have enough knowledge of working out to make a definite routine for myself. At the moment, I'm going to the gym 4 days a week. Monday is chest/tris, tuesday is legs, thursday is back/bis, friday is shoulders. Should I use your program or should I stick to mine? And if I stick to mine, how can I make it better? Thanks.

You should run this program for a few cycles...not only will it be a step in the right direction, it will also be a nice change after screwing around for 6 months
Should be able to get 5/6 cycles out if it...prolly already got alot of your noob gains but you will still progress nicely with this & get you at or close to an intermediate level if u work it right!

[jbird41]

[QUOTE=64509chvl;864030761]You should run this program for a few cycles...not only will it be a step in the right direction, it will also be a nice change after screwing around for 6 months
Should be able to get 5/6 cycles out if it...prolly already got alot of your noob gains but you will still progress nicely with this & get you at or close to an intermediate level if u work it right![/QUOTES]
So you think I should do this like 5 or 6 times? Thanks btw.

[GetFit10]

Jbird, The suggested running time of this routine is until you can bench 1.5x your body weight and squat 2x!

[jbird41]

Jbird, The suggested running time of this routine is until you can bench 1.5x your body weight and squat 2x!

Oh wow I'm sorry, I guess I missed that but thank you.

[64509chvl]

Oh wow I'm sorry, I guess I missed that but thank you.

Yeah Getfit10 has it right! Also just some friendly advice...if ya want to get serious, get your diet in check...plays a huge role in the outcome of your lifting! It'll make ya or break ya!

[clwdk1]

I’m in my 2nd cycle and could only manage the heavy day of week 3 as I had too much stuff to do otherwise. So I decided to repeat the third week (seeing as I’m in no hurry) and did the heavy day yesterday. I can’t believe I have the DOMS after only a week out of action! Asides from this I am loving the program. I’m feeling stronger and just better in general. I like the fact that I know exactly what i am doing every time I hit the gym. Looking forward to week 5 of this 2nd cycle, it’s going to be tough but bring it on

[robosphere]

Hi everyone. I started this beginner's routine on Monday. I started going to the gym in January, but didn't really have a great set routine. I was mostly just trying stuff out, I guess. I think this is going to help me a lot to have some kind of real focus. I do have to dial in my nutrition/macros, but I am totally psyched for this. I have been slogging through this thread for the past week (I think I'm up to pg 88), and I feel like there's no questions to ask, because I've seen probably every possible question answered at least 5x. Speaking of that - So much thanks and respect to All-Pro, Mat, and John Blythe (and many others) for being so helpful, and above all, PATIENT with all of us. Thanks guys!

ps I forgot dogdiddit, deviant, akos, and most of all SNGO for the most valuable advice of sticking my ass out on SLDL's. This has without doubt, saved my back for immense pain.

[Mlk7]

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.

[billb7581]

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.

[UKFORDY]

Probably been asked before, but is this workout good for when cutting?

Completed a few cycles, made some decent gains, but need to cut some fat for summer.

[shawn122]

Probably been asked before, but is this workout good for when cutting?

Completed a few cycles, made some decent gains, but need to cut some fat for summer.

yes it is!

[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.