A Simple Beginner's Routine part II

[Adamspoon]

Have just had the craziest two weeks at work ever, worked ridiculous hours, haven't had much sleep, only made it to the gym once and my diet has been terrible. As a result I've lost over half a stone (fat and muscle) and really struggled with most of my lifts in my one gym session. Going to have to start the cycle all over tomorrow and start trying to eat big again. Hopefully the weight will go back on as fast as it came off!

[dcdlm]

Update for yall:
Just finished cycle two week four heavy day a few hours ago. God i forgot how tough the 11/12 rep weeks are. I was/still am crushed after. Failed on bench set 2 rep 10, which also happened cycle one week four so hopefully i can manage 2x12 next week like i did in cycle one. Also my last few reps of curls on my second set were with shoddy form (slight body swing for the last 2). Clearly my endurance is still laggy a little behind, but strength is definitley improving continuosly.

On another note i have 2 bball games this week for this summer mens league im in (been most of my cardio) as opposed to the regular one game a week. I think this is going to cause me to skip the light day, as the games are on my 2 workout days (tu/th) and whenever i train (light day) before balling im half dead by the second half so just going to do a wednesday medium day then take off til sunday to be well rested for my week 5 heavy on sunday.

Keep up the hard work yall.

Edit: tried out animal rage today, check out my take (vs. White flood) here: http://forum.bodybuilding.com/showth...hp?t=137440813

[aalexcp]

Would it be wise to run the first cycle on maintenance and then bulk the next one?

[BamaFan01]

Don't use the collars.

Not sure if i have a choice. I never have a partner to work out with so I will not have a spotter. What should I do? Do you have any suggestions?
Thanks again.

[aalexcp]

Not sure if i have a choice. I never have a partner to work out with so I will not have a spotter. What should I do? Do you have any suggestions?
Thanks again.

Precisely... if you have the collors on you won't be able to slide the plates off by leaning the bar to the sides.

[whelap2]

Precisely... if you have the collors on you won't be able to slide the plates off by leaning the bar to the sides.

You are going to feel like the biggest PoS ever if that happens. I suggest doing the "roll the bar down your chest to your legs than standing up" bail instead. Hurts more but maybe 5% as embarrassing.

[surfeatliftsurf]

Lifting to failure alone and crushing yourself makes you look like a tool regardless. Keeping the collars off is the safest way to do that if you need to. Bringing a lifting buddy or asking someone for a spot is the safest way to lift heavy towards the end of the cycle.

[dcdlm]

Lifting to failure alone and crushing yourself makes you look like a tool regardless. Keeping the collars off is the safest way to do that if you need to. Bringing a lifting buddy or asking someone for a spot is the safest way to lift heavy towards the end of the cycle.

truth. although yesterday on my week 4 cycle 2 heavy, i pumped out the first 11 no problem and my pride/confidence led me to NOT ask for a spotter on the 2nd, bad idea. when i failed on rep 10, had to give the "little help bro" under my breath to a dude on the bench 10-15 feet away. not too embarrassing but next time on my 2nd set i will be asking for a spot.

EDIT: Quick q, all pro. Dont know if you read my post at the top of this page, but this week i only have time for 2 workouts, should my 2nd day be a medium or a heavy?

i know for people that only do 2 days EVERY week you recommend 2 heavy, but this will only be happening ~once a cycle for me. thanks.

[LotusRenaultF1]

I went to the gym today and found out my 10 rep maxes so I'll be using these weights for the next five weeks as my heavy set:

Squats: 75lbs
Bench Press: 65lbs
Bent-Over Rows: 45lbs
Overhead Barbell Press: 35lbs
Stiff-Legged Deadlift: 45lbs
Calf Raises: 70 (there's a machine at my gym for this)

Just to clarify I read this right, I use this weight for the first 5 weeks (1st cycle) and do not add the 10% at the end of start of the next cycle, not the next week right?

Also with the warm ups it's one set of the day's 1/4 weight, 3 sets of 1/2 weight, then 4 sets of full weight? That's what I read the warm-up part of this to be.

[all pro]

truth. although yesterday on my week 4 cycle 2 heavy, i pumped out the first 11 no problem and my pride/confidence led me to NOT ask for a spotter on the 2nd, bad idea. when i failed on rep 10, had to give the "little help bro" under my breath to a dude on the bench 10-15 feet away. not too embarrassing but next time on my 2nd set i will be asking for a spot.

EDIT: Quick q, all pro. Dont know if you read my post at the top of this page, but this week i only have time for 2 workouts, should my 2nd day be a medium or a heavy?

i know for people that only do 2 days EVERY week you recommend 2 heavy, but this will only be happening ~once a cycle for me. thanks.

Do 2 heavy work outs.

[all pro]

I went to the gym today and found out my 10 rep maxes so I'll be using these weights for the next five weeks as my heavy set:

Squats: 75lbs
Bench Press: 65lbs
Bent-Over Rows: 45lbs
Overhead Barbell Press: 35lbs
Stiff-Legged Deadlift: 45lbs
Calf Raises: 70 (there's a machine at my gym for this)

Just to clarify I read this right, I use this weight for the first 5 weeks (1st cycle) and do not add the 10% at the end of start of the next cycle, not the next week right?

Also with the warm ups it's one set of the day's 1/4 weight, 3 sets of 1/2 weight, then 4 sets of full weight? That's what I read the warm-up part of this to be.

You use the same weight for the entire 5 week cycle. set one at 1/4, set 2 at 1/2, sets 3 and 4 at 10 rep max for work out 1. Work out 2 use 10% less weight for the work sets and work out 3 use 20% less weight.

[dcdlm]

Do 2 heavy work outs.

thanks for the quick response, you the best.

was hoping youd say medium tho, another heavy will be quite fun.

[Referee8]

Not sure if i have a choice. I never have a partner to work out with so I will not have a spotter. What should I do? Do you have any suggestions?
Thanks again.

Take it easy. I also don't have a spotter so I lift heavy alone. If I feel that I am not gonna make it, I put the bar back on the rack and call it a fail. Like today was my week 3 heavy day. I did all 10 reps first workset. My second failed at 9. I barely racked the bar. I just move on to the next exercise.

[anti-atrophy]

Can I replace the stiff legged deadlift with regular deadlifts? I'm more familiar / comfortable with the regular deadlifts. Just wondering. Thanks.

[Max10]

Lifting to failure alone and crushing yourself makes you look like a tool regardless. Keeping the collars off is the safest way to do that if you need to. Bringing a lifting buddy or asking someone for a spot is the safest way to lift heavy towards the end of the cycle.

Bingo! Repped.

[Max10]

Do 2 heavy work outs.

@dcdlm - BUT, put TWO days rest in between the workouts. AP just forgot to mention that part. I did two heavy days last week but did the workouts on Monday and Thursday. Heading into this week I'm going to be VERY thankful to hit my medium workout after having my heavy again today.....Three days of heavy lifting wears ya down a bit...

Can I replace the stiff legged deadlift with regular deadlifts? I'm more familiar / comfortable with the regular deadlifts. Just wondering. Thanks.

Negatory. That's a completely different lift. AP will tell you that you'll trash your CNS by doing that. Not to punk you, but that question has been asked about a 1,000 times on this board. Seriously. Pick any random 5 pages of this thread and I bet you find at least TWO pages where that question has been asked. The response is always the same - No. Not a good idea. Sometimes a more colorful response of "Sure...Go for it. Only if you want to spontaneously combust in flames". But, you get the point....

[lalalalakerss24]

It is bad if I feel not pain but just a sore feeling in my lower back while doing Overhead Press.

[countryboy4x4]

Newbie here, I'm planning on starting the beginners workout as soon as I get an answer to this question. I work 2 jobs, one in the morning, then I go to class then the other one after classes. I'm afraid I wont get enough sleep to make up for the work out. On the nights I get the most sleep I will get maybe 7 hours of sleep each night. Any input guys? any supplements that would help maybe make up a little for the lack of sleep? Thanks for any input

[aalexcp]

I started cycle 1 week 1 today. It was my heavy day and I could only get 6-7 of the 8 reps on the second set of the overhead press (using 50 pounds) should I continue with the same weight throughout all the cycle an then repeat or should I drop the weight 5 pounds and use that from the medium day and on?

I didn't get enough sleep last night if that means anything lol.

[ImWeakTightUCLA]

So I finished cycle 1. And increased all the weights except curls (even though i completed the curls, I was having right forearm pain). I think I will be able to complete everything this cycle except the bench press. I have a problem with the bottom half of the bench (I think that means weak shoulders).

Would it be appropriate ALL PRO to do reverse curls instead of normal curls with an EZ Bar for this routine? Will reverse curls help my wrist extensors?

[surfeatliftsurf]

Cycle 5, day 1 complete.
Squat - 2x205x12
Bench - 2x175x12
Row - 2x105x12 (weak, I know)
Press - 110x12, 110x11 (only failure point this cycle)
SLDL - 2x165x12
B. Curl - 2x65x12
Calf Raise - 2x185x12

Going up 10% next week for everything except OHP.

[all pro]

I started cycle 1 week 1 today. It was my heavy day and I could only get 6-7 of the 8 reps on the second set of the overhead press (using 50 pounds) should I continue with the same weight throughout all the cycle an then repeat or should I drop the weight 5 pounds and use that from the medium day and on?

I didn't get enough sleep last night if that means anything lol.

Reduce the weight 10 pounds because you're way off.

[all pro]

So I finished cycle 1. And increased all the weights except curls (even though i completed the curls, I was having right forearm pain). I think I will be able to complete everything this cycle except the bench press. I have a problem with the bottom half of the bench (I think that means weak shoulders).

Would it be appropriate ALL PRO to do reverse curls instead of normal curls with an EZ Bar for this routine? Will reverse curls help my wrist extensors?

No don't add or replace the curls. Drop them for the next cycle then add them back in on the next cycle.

[Angershark]

All Pro,

I just switched over to your program this morning after a month into SS and getting my squats up to bodweight(2nd time i've done the program). Your program has a more balanced approach and as I get older i'm less and less concerned about the strength aspect and instead want to just set a good example for my wife and kids. Thanks again for this carefully laid out program.

Anyways, I just wanted to make sure I did it right this morning.

Every lift consists of 4 sets, right? 2 warmups and 2 work sets? The first one at 1/4 and the second at 1/2. Use the same weight for all work sets until the end of week 5, if I stalled on any of the lifts I keep the weight the same. If I was able to do all reps without stalls I add 10%, right?

[phantomzero]

All Pro,

I just switched over to your program this morning after a month into SS and getting my squats up to bodweight(2nd time i've done the program). Your program has a more balanced approach and as I get older i'm less and less concerned about the strength aspect and instead want to just set a good example for my wife and kids. Thanks again for this carefully laid out program.

Anyways, I just wanted to make sure I did it right this morning.

Every lift consists of 4 sets, right? 2 warmups and 2 work sets? The first one at 1/4 and the second at 1/2. Use the same weight for all work sets until the end of week 5, if I stalled on any of the lifts I keep the weight the same. If I was able to do all reps without stalls I add 10%, right?

You only need to warm up sets the first 3. You only do the 2 work sets of the rest.

[dcdlm]

All Pro,

I just switched over to your program this morning after a month into SS and getting my squats up to bodweight(2nd time i've done the program). Your program has a more balanced approach and as I get older i'm less and less concerned about the strength aspect and instead want to just set a good example for my wife and kids. Thanks again for this carefully laid out program.

Anyways, I just wanted to make sure I did it right this morning.

Every lift consists of 4 sets, right? 2 warmups and 2 work sets? The first one at 1/4 and the second at 1/2. Use the same weight for all work sets until the end of week 5, if I stalled on any of the lifts I keep the weight the same. If I was able to do all reps without stalls I add 10%, right?

not quite. check the link below, should clear it up.

[Angershark]

Damn that was fast. Thanks fellas. That cleared it up.

One other question. You recommend HIIT instead of LSD because of muscle loss, right? What exactly constitutes LSD? The reason I ask is because I will be needing to take a PT test for my job and it requires that I run 1.5 miles.

Should I just stick with some HIIT? If so, do you guys have any recommendations?

[all pro]

Damn that was fast. Thanks fellas. That cleared it up.

One other question. You recommend HIIT instead of LSD because of muscle loss, right? What exactly constitutes LSD? The reason I ask is because I will be needing to take a PT test for my job and it requires that I run 1.5 miles.

Should I just stick with some HIIT? If so, do you guys have any recommendations?

Do what you have to to pass that test. HIIT can boost steady state endurance but by the time you get all of the nuts and bolts worked out you may have blown that test.

[Angershark]

Do what you have to to pass that test. HIIT can boost steady state endurance but by the time you get all of the nuts and bolts worked out you may have blown that test.

Thanks All Pro.

I think what i'll do is just work on running for no more than 10 minutes at a time and try to increase my distance during that 10 minutes up to the test. I doubt i'll be able to get the full 1.5 in 10 minutes(the test isn't until the end of December), but I KNOW that you can pretty much jog the entire thing in the time limit.

The test is a pass/fail grading, but I just would prefer to not be at the end of the group.

[aalexcp]

Reduce the weight 10 pounds because you're way off.

That would mean I'd have to use dumbbells instead. Would that be ok? I suppose I'd have to restart the cycle next week. Should I not workout the rest of the week?

For the barbell curls I do them with just the bar (45lb) I need to use dumbbells or an EZ bar on the deload days. Is it ok to switch between them?