All Pro Intermediate programs 1-4

[FieryTulip]

haha!

its me.

good to see you around

[BigTLoves]

just finished week 4 of number 2 and love it def going to do another cycle of it after week 5 here. question is does anyone have a routine like number 2 with an upper lower split 4 days a week that can be done for more than 2 cycles. Only because All Pro said only run it a couple times then switch but I LOVE THE UPPER LOWER SPLIT!!!!! lol. oh and why no skull crusher substitute for press downs.

[64509chvl]

U can run it for more than 2 cycles no problem! I think he just mentioned u can run through them...atleast each for a couple cycles to get a feel for each program! U can do what ever u want though! For instance...I'm gonna run program 3 till I'm done cutting, maybe 4/5 cycles total, then prolly run through them for 3 cycles each to check em all out!

[FieryTulip]

yeah, you can rum them as long as you want. I ran #4 for 5 cycles.

As for skull crushers, all pro doesn't like them. He calls them nose crushers.

[BigTLoves]

ok cool sounds good to me ill keep going with number 2 for awhile then. one other question is for shoulders what can i change presses up with after a couple cycles, only presses for months on end seems like it may not give full development maybe lol??? thanks everyone

[Max10]

yeah, you can rum them as long as you want. I ran #4 for 5 cycles.

As for skull crushers, all pro doesn't like them. He calls them nose crushers.

So, hey....catch me up a bit. What one are you running now? If I remember, it seems that you get bored very easily and don't like to run the same program for too long, BUT I know you've been running these intermediates for a little longer than I have which would be, what, a full year now?

Maybe because I'm math lazy, or just that I'm the opposite and LOVE routine, but I've been running #1 this whole time, ever since I came off of AP's beginner programs. I love the setup, but am thinking about #4 for a few cycles.

I know you've got a lot of experience with these intermediate programs, so drop your thoughts on me, sista...

[FieryTulip]

Your memory is correct. I do get bored very quickly. I'm running #2 right now. I did run #4 for 5 cycles.

Also remember, I had surgery last Aug and that put me out for roughly 6 months. I didn't start back working out until this past Feb and I'm still playing catch up. I was running these long before then though.

I personally like to switch up routines. I feel you should at least give each one a good 2-3 cycles before moving on. Sometimes, you'll realize you just don't like one as much as the others. IMO, they are all setup really well and I don't feel that a person will lose any ground by switching around a little here & there. I like all of these programs. #1 is my least favorite, of course, #4 is my favorite. I started getting burned out and had to switch it up. # 2 seems to be the most popular but I like the concept of 2 days a week but love the concept of upper/lower split of #2. I might try to come up with some kind of combination of 636 & #2 split. lol

I popped my herniated disc last week and I can't even do body weight squats ATM. It figures, as soon as I start seeing some decent progress, got my confidence back from surgery, my disc ****s up. I will never be able to do heavy lifts when it comes to squats, DL & SLDL. My lower body will always be lacking in strength and definition. I'd been pulling the same weight for about 4 weeks (DL) and on my 2nd set, it popped. It just isn't worth it anymore. I'm too old to deal with the pain and can't find a doc that will treat me unless its a specialist. Honestly, if I hadn't just bought a newer power rack, I'd quit completely. Also, my husband would flip his lid if I quit working out. He gave me a hard time about upgrading my power rack for months. He said I didn't need a new one, my old one was fine....

[usc2626]

Excuse me for asking this if it's already answered in here (just don't have time to read through all the pages), if I'm doing #3 and I complete everything for the first cycle how much would I increase my weight on the second cycle? Also since it's a two day a week workout would you do like Monday/ Thursday of each week? Thanks

[FieryTulip]

ok cool sounds good to me ill keep going with number 2 for awhile then. one other question is for shoulders what can i change presses up with after a couple cycles, only presses for months on end seems like it may not give full development maybe lol??? thanks everyone

sorry, I didn't see your post.

You can do lateral raises, standing rows, maybe shrugs (I think those only work traps only)..... but from what I understand, OH press is more effective. Could just switch them out from week to week to break up the boredom for a while.

[FieryTulip]

Excuse me for asking this if it's already answered in here (just don't have time to read through all the pages), if I'm doing #3 and I complete everything for the first cycle how much would I increase my weight on the second cycle? Also since it's a two day a week workout would you do like Monday/ Thursday of each week? Thanks

On week 4, workout 2, you will increase the weight to 105%. If you get all reps that day, you will be using that 105% (5%) as your starting weight for the next cycle.

When I do the 2 day a week programs, I do Mon/Thurs. If it seems that you are failing, you might want to try Mon/Fri. Might need more rest between workouts.

[usc2626]

On week 4, workout 2, you will increase the weight to 105%. If you get all reps that day, you will be using that 105% (5%) as your starting weight for the next cycle.

When I do the 2 day a week programs, I do Mon/Thurs. If it seems that you are failing, you might want to try Mon/Fri. Might need more rest between workouts.

Thanks and am I correct that it's two warm up sets then only one working set for the core lifts?

[FieryTulip]

Yes, for the first week, but always do the 2 warmups for the 3 core exercises.

[usc2626]

Yes, for the first week, but always do the 2 warmups for the 3 core exercises.

Got it, thanks again.

[BigTLoves]

sorry, I didn't see your post.

You can do lateral raises, standing rows, maybe shrugs (I think those only work traps only)..... but from what I understand, OH press is more effective. Could just switch them out from week to week to break up the boredom for a while.

lol you're good at least you saw it eventually LOL! but thanks ill think on that for future cycles.

EDIT: wooooo just finished first cycle of number 2 and dang i love it. got all reps just barley except for hammer presses. so im ready for next cycle to REALLY kill me. do i count week 1 of cycle 2 as deload or do i actually take a whole week off for a deload??? thanks

[FieryTulip]

From what I remember all pro telling me, you can keep at it until you feel like you need a deload on this one. I'll usually take a week off every 6-7 weeks.

[a3sthetic]

Does anyone know why hammer press is done in program 2 instead of flyes? I kinda assumed we get enough pressing movement with the bench? Also, are they supposed to be incline?

[BigTLoves]

Does anyone know why hammer press is done in program 2 instead of flyes? I kinda assumed we get enough pressing movement with the bench? Also, are they supposed to be incline?

flys are more of an isolation movement, where as the alternate grip for the press will work muscles differently than bench but still also be a compound movement.

[thomas1977]

Update on Intermediate Workout #1

After doing #1 for several months now, I think I am not making good progress like when I did the beginners, so I decided to tweak it a bit:

Lowered weights for all exercises but squats, that´s the only one I´ve never failed, to improve my proper form. On day one I make 2 five reps sets instead of only one on the three Basics except squats, remains one 5 reps set. Assistance are two work sets by 8 reps and then followed by the 20 reps.

On day two, I changed assistance to 2 twelve reps sets, I managed to do 11 reps on my second OHBP and 10 on biceps, the followed by the 20 reps, but these are to failure, I did 17 on OHBP and 16 on Biceps.

What I noticed is a much better pump in shoulders and biceps, I just hope I can sustain that kind of workout.

Let me know what you think. Damn shame All Pro hasn´t showed up, sure miss the guy.

[64509chvl]

Yup it is a damn shame! I still think he's on here...just taking it easy! I saw a post a while back that had to be him, lol! Anyways...don't think any of us runnin these workouts can expect progress like we had on the beginner program! I'm sure you're well aware of that. Kinda hard for me to relate right now cause I'm still at a deficit, I've been doing well on #3 so far (3 cycles) but the deficit is taking its toll no doubt! I doubled some of the assistance work but it affected my big lifts so I went back to the way it was written!
I may be able to handle it at maintenance or a slow bulk but not at a 500 cal deficit & I realized it pretty quick, lol!
You'll know if it's too much! Are you at a small surplus?

[thomas1977]

Yup it is a damn shame! I still think he's on here...just taking it easy! I saw a post a while back that had to be him, lol! Anyways...don't think any of us runnin these workouts can expect progress like we had on the beginner program! I'm sure you're well aware of that. Kinda hard for me to relate right now cause I'm still at a deficit, I've been doing well on #3 so far (3 cycles) but the deficit is taking its toll no doubt! I doubled some of the assistance work but it affected my big lifts so I went back to the way it was written!
I may be able to handle it at maintenance or a slow bulk but not at a 500 cal deficit & I realized it pretty quick, lol!
You'll know if it's too much! Are you at a small surplus?

I actually was at a deficit, but not anymore. Now I´m between maintenance and a small surplus. Well, I´ll let you know how my tweaks for #1 turn out.

[mistrvi]

When would you start Intermediate program? when you bench 1.5 and dl/sq 2.0 of your weight?

[phillycheese92]

I just started program #2, and I was wondering what I could replace SLDL with since i have a broken finger and can't grip the bar?

[thomas1977]

When would you start Intermediate program? when you bench 1.5 and dl/sq 2.0 of your weight?

When you stall or get bored with the beginner program.

[phillycheese92]

For program 2, it says to start off doing
ABA at first. If im doing that, do i still progress on reps every week? Or do
I need to do the same rep
Scheme for 2 workouts before progressing?

[FieryTulip]

FYI

I've taken a new job and have no internet access during the day. I'm so tired after work and after my workout, I just don't feel like signing on.

I've also moved on to another program. its somewhat the same concept of the PRRS/4 day spit/working 1 body part once a week. I've tweaked things so I can get my workout in roughly 35 min since I have very little time now. Don't know if I'll see any progress though. We'll see.

[thomas1977]

FYI

I've taken a new job and have no internet access during the day. I'm so tired after work and after my workout, I just don't feel like signing on.

I've also moved on to another program. its somewhat the same concept of the PRRS/4 day spit/working 1 body part once a week. I've tweaked things so I can get my workout in roughly 35 min since I have very little time now. Don't know if I'll see any progress though. We'll see.

Good luck with that!

[BeastMode413]

So on workout 2 you do 2 sets of 12 for assistance work?

[64509chvl]

So on workout 2 you do 2 sets of 12 for assistance work?

Only on the 5th week!

It's a 5 week cycle with rep progression...start week one with 8 reps, week 2 with 9 reps & so on.

[BeastMode413]

Only on the 5th week!

It's a 5 week cycle with rep progression...start week one with 8 reps, week 2 with 9 reps & so on.

I was asking about the assistance work in program number 1

[BeastMode413]

So on workout 2 you do 2 sets of 12 for assistance work?

Can anyone confirm this for me?
Program 1, assistance work. Workout 1 instructions say 1 x 8, then cut the weight in half and do 1 x 20. So workout 2 the assistance becomes 2 x 12 with the same weight?