A Simple Beginner's Routine part II

[adambannon]

don't change the program!!!

What he said.

[64509chvl]

Answered It myself. After looking back a lot once I got to a computer I found where all pro himself told someone if they had the energy at the end it was ok to add in lat pull downs BUT that's all that should be changed/added

This program is very intense as time goes on...no way could I add anything now! I guarantee your pull ups will get better on this program as its written! You're not to do pull ups with this program though, so why the worry?

[clwdk1]

For those who have been doing the program for a few cycles or more, are you doing 8-12 rep calf raises? If so, what weight are you currently at? Do you use a barbell, dumbbells, or a machine? If not 8-12, how many reps are you using for calves?

I also do 12-16 instead of 8-12 reps. Just finished my 2nd cycle and lifting around 145lbs on a barbell. I reckon I could go heavier but I wanted to get used to having a "heavy" weight across my shoulders and back. I also stand on a metal bar which has the same dimensions as a 2x4.

[clwdk1]

This program is very intense as time goes on...no way could I add anything now! I guarantee your pull ups will get better on this program as its written! You're not to do pull ups with this program though, so why the worry?

I like the fact that people want to change this program from day one without ever even trying it. As has been mentioned before, your heavy day on your first cycle is your light day by the time you get to your 3rd cycle. What's the big rush people? Just do it as written and enjoy each session. If you burn yourself out every time you hit the gym you're going to end up losing motivation pretty fast I imagine.

[examorph]

Is it possible to substitute any sort of leg work for squats? I don't have access to a squat rack and workout in my shed, rather than doing this program without squats I would like to do some work on my legs, I have access to dumbells and a barbell so can do things like lunges and extensions.

Also, I have been reading and read that all pro thinks upright rows would benefit you more than bicep curls, I was wondering if I did substitute these would I still get good bicep development?

[64509chvl]

Is it possible to substitute any sort of leg work for squats? I don't have access to a squat rack and workout in my shed, rather than doing this program without squats I would like to do some work on my legs, I have access to dumbells and a barbell so can do things like lunges and extensions.

Also, I have been reading and read that all pro thinks upright rows would benefit you more than bicep curls, I was wondering if I did substitute these would I still get good bicep development?

Nothing can replace squats...do dumbells squats for the mean time! Do upright rows instead of bicep curls, but DON'T do both! Biceps get hit plenty!

[Sfatalis]

I can do every exercise except the biceps curls.

I don't have the Curved barbell type or heavy enough dumbbells (just the straight Olympic bar) and it makes my biceps curls awkward. I don't know the exact position to wind my forearms/wrist. The website video demonstration doesn't explain this much.

In addition, the base of my biceps, at the insertion point tendon near my upper forearm, hurts sometimes when I try to do biceps curls.

[Moulson]

Reporting in: Cycle 1, Week 5 complete.

All lifts going up, although it seems from others that this is typical, but good nonetheless.

Weight has gone up, initial spike was 5 pounds, but in the past couple weeks it has been a consistent 1/2 to 1 lb gain.

[ajsat23]

I can do every exercise except the biceps curls.

I don't have the Curved barbell type or heavy enough dumbbells (just the straight Olympic bar) and it makes my biceps curls awkward. I don't know the exact position to wind my forearms/wrist. The website video demonstration doesn't explain this much.

In addition, the base of my biceps, at the insertion point tendon near my upper forearm, hurts sometimes when I try to do biceps curls.

Wouldnt worry about it to much right now. All Pro has stated that curls were only put into the program because we all would want to add them anyway.

[ajsat23]

Reporting in: Cycle 1, Week 5 complete.

All lifts going up, although it seems from others that this is typical, but good nonetheless.

Weight has gone up, initial spike was 5 pounds, but in the past couple weeks it has been a consistent 1/2 to 1 lb gain.

Good Job. Lets keep it going!

[examorph]

Nothing can replace squats...do dumbells squats for the mean time! Do upright rows instead of bicep curls, but DON'T do both! Biceps get hit plenty!

Thanks but will close step lunges not get me the same results for my legs?
I mean my grip is already giving away on lunges when training 1 leg at a time but if I try squat with dumbbells I will be doing very high reps.

[64509chvl]

Thanks but will close step lunges not get me the same results for my legs?
I mean my grip is already giving away on lunges when training 1 leg at a time but if I try squat with dumbbells I will be doing very high reps.

I understand dumbells get hard to hold on to, which is why the bar is suggested...I believe anything else is just going through the motions & not suffice! I think your just gonna have to make it work till u can build or bye a rack! Prolly not what u wanted to hear !

[Kranston]

Is it possible to substitute any sort of leg work for squats? I don't have access to a squat rack and workout in my shed, rather than doing this program without squats I would like to do some work on my legs, I have access to dumbells and a barbell so can do things like lunges and extensions.

Also, I have been reading and read that all pro thinks upright rows would benefit you more than bicep curls, I was wondering if I did substitute these would I still get good bicep development?

I am in the third week of cycle five with this program. Starting next cycle I will be using a squat rack because the weight is getting too heavy to safely lift off the ground and over my head. There is really no substitute for squats. As far as bicep development, I ran the program as it was written without changing it a bit and my results after 4 cycles are:

Weight: 167 (16 lb increase)
Chest: 1.1 inch increase
Waist: .25 inch decrease
Forearm: .15 inch increase
Biceps: .7 inch increase
Thigh: .8 inch increase
Calf: .3 inch increase

If you stick to the program and hit your target on calories and protien/carbs/fat and bust your tail lifting the weights you will see results.

[64509chvl]

I like the fact that people want to change this program from day one without ever even trying it. As has been mentioned before, your heavy day on your first cycle is your light day by the time you get to your 3rd cycle. What's the big rush people? Just do it as written and enjoy each session. If you burn yourself out every time you hit the gym you're going to end up losing motivation pretty fast I imagine.

Exactly...DON'T CHANGE THE PROGRAM!!!

[tarrart]

Are the workouts on the light day supposed to be very, very, very easy? My heavy day feels good (in a bad way) I'm totally zonked afterwards but light day is just a breeze.

[examorph]

I understand dumbells get hard to hold on to, which is why the bar is suggested...I believe anything else is just going through the motions & not suffice! I think your just gonna have to make it work till u can build or bye a rack! Prolly not what u wanted to hear !

Thanks, do I have to stick with dumbbell squats for now or could hack squats with a barbell be just as good?

[64509chvl]

Are the workouts on the light day supposed to be very, very, very easy? My heavy day feels good (in a bad way) I'm totally zonked afterwards but light day is just a breeze.

They won't be easy for long!

[64509chvl]

Thanks, do I have to stick with dumbbell squats for now or could hack squats with a barbell be just as good?

I would say stick with dumbells...what is your 10 rep max for squats?
If u have a friend that can fabricate, u can build a rack fairly cheap & it won't take much skill to build one...even a half a** welder can do it!

[tarrart]

They won't be easy for long!

good to know. what's your opinion on soreness? I'm never incredibly sore the days after my workout, even on heavy day. Maybe just a little bit in my chest but nothing much. I'm sore after leaving the gym though. Is soreness a sign of progress?

[tim1281]

Question on the calf raises.

I'm on Cycle 1, week 2, day 3. Brand new to lifting. I work out at home and I'm still not really comfortable doing the calf raises with a barbell. I've been doing them with ~245lbs. (I have the exact weight written down at home) and weight-wise, I don't have a problem but I guess I just feel a little uneasy about it as far as balance goes. It may just be a matter of getting comfortable with it but I wanted to investigate alternatives.

Would single-leg calf raises with a dumbbell be a decent substitution (with more reps)? I also have a 40lb. weighted vest I can use for these in addition to the dumbbell.

[64509chvl]

good to know. what's your opinion on soreness? I'm never incredibly sore the days after my workout, even on heavy day. Maybe just a little bit in my chest but nothing much. I'm sore after leaving the gym though. Is soreness a sign of progress?

Not exactly...if u tested for all 10 rep max's, you're good to go & all hell will break loose around the 4th cycle...damn near every day is a killer!!! Be patient...it changes ALOT!

[all pro]

Question on the calf raises.

I'm on Cycle 1, week 2, day 3. Brand new to lifting. I work out at home and I'm still not really comfortable doing the calf raises with a barbell. I've been doing them with ~245lbs. (I have the exact weight written down at home) and weight-wise, I don't have a problem but I guess I just feel a little uneasy about it as far as balance goes. It may just be a matter of getting comfortable with it but I wanted to investigate alternatives.

Would single-leg calf raises with a dumbbell be a decent substitution (with more reps)? I also have a 40lb. weighted vest I can use for these in addition to the dumbbell.

Use the barbell and stand on a 2x4. Learning to balance is actually good for you.

[Sfatalis]

Wouldnt worry about it to much right now. All Pro has stated that curls were only put into the program because we all would want to add them anyway.

That's nice to know, since I don't really care much about my biceps compared to my other muscles.

But I still want larger arms (triceps) what here hits the upper arms besides biceps curls.

[TheBirchman]

Quick question:

I just finished Cycle 2 week 2. Cycle 1 was definitely not easy. Maybe it's just ultra beginner gains, but after going up 10% on Cycle 2, specifically the bench press, today on my light day, I did the heavy weight because I was feeling like the work weight suddenly became too easy. I did the 9 reps for 3 sets, but on the 2nd work set I pushed it out and did 15 reps without a problem.

Is it cool to bump the weight up 10% for this one exercise mid-cycle? Every other exercise is right on target and is still difficult at the 10% increased work weight from cycle 1.

[billb7581]

That's nice to know, since I don't really care much about my biceps compared to my other muscles.

But I still want larger arms (triceps) what here hits the upper arms besides biceps curls.

pushing movements (bench and oh press) hits the triceps, Pulling movements (row and curl) hit the biceps.

[64509chvl]

Quick question:

I just finished Cycle 2 week 2. Cycle 1 was definitely not easy. Maybe it's just ultra beginner gains, but after going up 10% on Cycle 2, specifically the bench press, today on my light day, I did the heavy weight because I was feeling like the work weight suddenly became too easy. I did the 9 reps for 3 sets, but on the 2nd work set I pushed it out and did 15 reps without a problem.

Is it cool to bump the weight up 10% for this one exercise mid-cycle? Every other exercise is right on target and is still difficult at the 10% increased work weight from cycle 1.

Don't do that...YOU'RE CHANGING THE PROGRAM & you'll regret it!

[jonnyblaze912]

I really love this routine. Thanks All Pro!

[Tobester4]

Quick question:

I just finished Cycle 2 week 2. Cycle 1 was definitely not easy. Maybe it's just ultra beginner gains, but after going up 10% on Cycle 2, specifically the bench press, today on my light day, I did the heavy weight because I was feeling like the work weight suddenly became too easy. I did the 9 reps for 3 sets, but on the 2nd work set I pushed it out and did 15 reps without a problem.

Is it cool to bump the weight up 10% for this one exercise mid-cycle? Every other exercise is right on target and is still difficult at the 10% increased work weight from cycle 1.

Seriously? Not to skewer you personally, but why does everyone want to change or tweak this routine? If you want to that, then just run your own routine in the first place.

To put this in perspective, during week 4 of cycle 2 I felt like I could add another 30 lbs to my bench as 11 reps on my heavy day was an absolute breeze. Then on week 5 during my heavy day, I failed on my second working set of bench by 1 rep, 1 lousy rep. So I had to keep the weight the same for the next cycle. The moral of the story is "Don't get over-confident!"

[TheBirchman]

Don't worry about the skewering! I'll make it.

I never did a full-on 10 rep max test in the beginning so I think this one I probably started a bit too light. That's why I wanted to try the heavy on my light day as a "re-test".

[64509chvl]

Don't worry about the skewering! I'll make it.

I never did a full-on 10 rep max test in the beginning so I think this one I probably started a bit too light. That's why I wanted to try the heavy on my light day as a "re-test".

To be honest...I'd just take a couple days & test everything the right way & be done! This program will run alot smoother & things come together better if u start off the right way! You're obviously off quite a bit.