All Pro Intermediate programs 1-4

[Deviant Motive]

Work out 2 sets the stage for the next week. The final set you are testing for a 15 rep max weight. Use the results for however many reps you get to estimate your 5 rep max. That's the weight for the 3x3 sets of the first work out. The 3x6 you use 10% less weight. The assistance work is the same idea. If you can do 15 reps then reset the weight to your 10 rep max. I know, I know, this is different than what I posted but it's simpler. What I posted works great when I'm training a hard core iron head one on one. But it ain't going to cut it long distance over the internet. My fault and I apologize. I should have thought about that before posting that version. If you follow what I posted here it will keep you pushing from start to finish but it's a hell of a lot easier to set up. Just make sure that week 4 is a deload to avoid problems.
A simple deload for work out 1 is to do 6 sets but for the 3x3 portion use the weight from the 3x6. For the second work out reduce the weight by 25% and do 15 reps. You'll know if you got it right because you will feel supercharged for the next week!

Ok, thanks.

I'll sit down tonight after I workout and try to absorb all of this. I just want be sure I'm doing it right whenever I decide to give it go.

wait, are you increasing the weight every week?

[all pro]

ok thanks! that works for the increase now what about the % for that decrease(on wk1 workout2 of the next ) in the instance I don't get all the reps?

I use a 3 strikes and your out rule. That means if I fail to complete all of the reps for an exercise 3 weeks in a row I drop back to where I was for the next week and then try it again. If it gets really bad, like 2-3 tries and I'm still not getting it then I reduce the weight by 20 pounds or in your case 5%. Just reduce by double the amount that you're going up by. That will give you more recovery and a running start for when you get back to that weight.

[all pro]

Ok, thanks.

I'll sit down tonight after I workout and try to absorb all of this. I just want be sure I'm doing it right whenever I decide to give it go.

wait, are you increasing the weight every week?

Only for the 636 or if I actually complete all of the required reps for the assistance work.
The last work set of work out 2 is an estimated 10 rep max. Your going to try for 15 reps. You won't get them all but you use the results to estimate your 5 rep max. That's the weight for the 3x3 portion of the 636.
You can type in a few different numbers and look at what happens,
http://www.naturalphysiques.com/18/o...max-calculator
You might run 2+ cycles before you get all 15 reps. One set to failure in a high rep range per week and a deload every 4th week, no problem.

[brandibopeep]

I use a 3 strikes and your out rule. That means if I fail to complete all of the reps for an exercise 3 weeks in a row I drop back to where I was for the next week and then try it again. If it gets really bad, like 2-3 tries and I'm still not getting it then I reduce the weight by 20 pounds or in your case 5%. Just reduce by double the amount that you're going up by. That will give you more recovery and a running start for when you get back to that weight.

Thank you for the quick reply! I know you are busy with questions coming in from all sorts of threads!

MUCH appreciation and respect,
BrandiBopeep

[muladesigns]

how do you know if you're intermidiate or beginner?

see post #12. it was explained there.

[Deviant Motive]

I thought I had # 4 figured out but when I started writing it out on a spreadsheet, I've gotten even more confused.

I'm gonna give this another go. I get workout 1, which will be Mon for me

Let's say:

workout 2 (Thurs)
_________________
Squats-5RM=112lbs

I'll do:

112 @ 25% x 10
112 @ 50% x 10
112 @100% x 5
15RM = 78 x as many as I can and that will determine my 5RM for the 636 @ 100% x 3. I recalculate 636 for the following Mon, week 2, and continue to do this through week 3. Week 4 is deload.
__________________________
assistance work: week 1 (Thurs)

Tricep press- 10RM=40lbs

Am I doing 40 x 10 or trying to do as many as I can (or 15 reps) to recalculate that for week 2 (next Thurs)? Or is it the same as you posted on pg. 1.

week 1 75% 1x15
week 2 85% 1x15......etc.
__________________________
week 4, - deload

Mon- (636)- I got that

Thurs- workout 2- decrease your 100%, 5RM by 25% and do 1 x 15 for squat, bench and row. I assume you still do 25%, 50% & 75% x 6 reps of that decreased weight?

What about assistance work for deload?

I am confused

I want to go hide in a closet.

I think I'll stop before I embarrass myself even more.

allpro is going to pull his hair out before I can get this one figured out.

[all pro]

I thought I had # 4 figured out but when I started writing it out on a spreadsheet, I've gotten even more confused.

I'm gonna give this another go. I get workout 1, which will be Mon for me

Let's say:

workout 2 (Thurs)
_________________
Squats-5RM=112lbs

I'll do:

112 @ 25% x 10
112 @ 50% x 10
112 @100% x 5
15RM = 78 x as many as I can and that will determine my 5RM for the 636 @ 100% x 3. I recalculate 636 for the following Mon, week 2, and continue to do this through week 3. Week 4 is deload.
__________________________
assistance work: week 1 (Thurs)

Tricep press- 10RM=40lbs

Am I doing 40 x 10 or trying to do as many as I can (or 15 reps) to recalculate that for week 2 (next Thurs)? Or is it the same as you posted on pg. 1.

week 1 75% 1x15
week 2 85% 1x15......etc.
__________________________
week 4, - deload

Mon- (636)- I got that

Thurs- workout 2- decrease your 100%, 5RM by 25% and do 1 x 15 for squat, bench and row. I assume you still do 25%, 50% & 75% x 6 reps of that decreased weight?

What about assistance work for deload?

I am confused

I want to go hide in a closet.

I think I'll stop before I embarrass myself even more.

allpro is going to pull his hair out before I can get this one figured out.

TEN REP MAX pushed or pulled for as many as you can get. When you get to 15 reps reset the weight to a 10 rep max!!!!!!!
For the assistance work every time you can get 15 reps reset the weight to a ten rep max.
I told you this program is no joke. It's friggen brutal!

If 112 is your 5 rep max, your 10 rep max is 95.
Set 1. 28 x10
Set 2. 56 x10
Set 3.112 x5
Set 4. 95 x FAILURE! If you get 11 reps at this weight your new 5 rep max is 117.
the 636 would look like this,
29x6/58x6/87x6/117x3x3/105x6x3

Set 1. 29 x10
Set 2. 58 x10
Set 3.117 x5
Set 4. 99 x FAILURE!

[all pro]

I am confused

I want to go hide in a closet.

I think I'll stop before I embarrass myself even more.

allpro is going to pull his hair out before I can get this one figured out.

I still love you.
I'm just as confused. This is the first time I've ever tried to do this online. HOLY CRAP!

[Deviant Motive]

all pro yelled at me

Did y'all see that?

He yelled at me.

I knew you'd get aggravated. hehehehe


Seriously, thanks for the clarification.

Maybe others will now be able to understand if they didn't before.

And yes, after re-reading it a freaking 100 times and somewhat understanding, I see this workout is brutal. Don't know if I could make it though it but I'm sure someone around here can.

[thedogdidit]

all pro yelled at me

Did y'all see that?

He yelled at me.

I knew you'd get aggravated. hehehehe


Seriously, thanks for the clarification.

Maybe others will now be able to understand if they didn't before.

And yes, after re-reading it a freaking 100 times and somewhat understanding, I see this workout is brutal. Don't know if I could make it though it but I'm sure someone around here can.

I did see that!

But AllPro is awesome for keeping all these threads and questions straight, so I'm gonna forgive him (well, it's not like he yelled at me, after all )

It's brutal just reading about option #4. I'm so glad I'm doing #2. Loving it so far -- I'm in middle of week 3 and am feeling good ....

[ABSPR]

AP:

Thanks for another great post. I started your beginners program by October 2009 and I'm still going strong. Is funny everytime you post a comment "until you get bored". I guess I havent.

Going to read this later for further analysis of my goals

[all pro]

AP:

Thanks for another great post. I started your beginners program by October 2009 and I'm still going strong. Is funny everytime you post a comment "until you get bored". I guess I havent.

Going to read this later for further analysis of my goals

You've been doing the beginner's program since October of '09! Holy crap!

[bluenum6]

All Pro,

I am about to start round three of your Intermediate 2 routine. One issue I have been having is that I when I reach weeks four and five, I tend to fail by a couple reps. on my last set of barbell curls. I know I should lower the weight, but I can only move in 5lb increments with the equipment on hand.

I was able to make 5lb jumps on the beginner routine for a single round but have not been able to make gains since. What do you suggest I do?

Thanks for your dedication to this forum.

[all pro]

All Pro,

I am about to start round three of your Intermediate 2 routine. One issue I have been having is that I when I reach weeks four and five, I tend to fail by a couple reps. on my last set of barbell curls. I know I should lower the weight, but I can only move in 5lb increments with the equipment on hand.

I was able to make 5lb jumps on the beginner routine for a single round but have not been able to make gains since. What do you suggest I do?

Thanks for your dedication to this forum.

They make magnetic weights. Damn I knew I should have kept that link!. Try googling magnetic micro weights.

[bluenum6]

They make magnetic weights. Damn I knew I should have kept that link!. Try googling magnetic micro weights.

Plate Mates. Found them on Amazon.com:


Thanks again.

[golfwolf]

Skull crushers or better still use a dumb bell or better still a tricep press bar.
Any pull down or pull over that you want to try. If you don't like one just switch it after the cycle and try the other.
I prefer lying leg curls. The seated ones never felt right. But again you have to try them and decide.
And yes, seated calve press = seated calve raise.
Of course you can pull the girl card!

I'm confussed by the "tricep press" in routine #2.

Is it a cable press down, or are you recommending to do a skull crusher using a cable tricep press bar?

[all pro]

I'm confussed by the "tricep press" in routine #2.

Is it a cable press down, or are you recommending to do a skull crusher using a cable tricep press bar?

You can use the cables or a dumb bell or a tricep press bar or anything else that keeps your hands in the normal position, hammer grip.

[golfwolf]

You can use the cables or a dumb bell or a tricep press bar or anything else that keeps your hands in the normal position, hammer grip.

So it's the exercise in the bottom video not the top. Right?

[all pro]

So it's the exercise in the bottom video not the top. Right?

The top picture has the hands closer to normal.

[purebodystrife]

Intermediate 2
All Pro Split
5 week cycle
A
Bench Presses do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Bent-Over Rows do 4 work sets rep scheme 4-5-6-7-8
Overhead Barbell Presses do 2 work sets rep scheme 6-7-8-9-10
Barbell Curls do 2 work sets rep scheme 8-9-10-11-12
Tricep press do 2 work sets rep scheme 8-9-10-11-12
Hammer grip dumb bell press do 2 work sets rep scheme 8-9-10-11-12
Pull down do 2 work sets rep scheme 8-9-10-11-12

B
Squats do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Leg extensions do 2 work sets rep scheme 8-10-12-15-20
Stiff-Legged Deadlifts do 2 work sets rep scheme 8-9-10-11-12
Leg curls do 2 work sets rep scheme 8-9-10-11-12
Calf Raises do 2 work sets rep scheme 8-10-12-15-20
Seated calf press do 2 work sets rep scheme 8-10-12-15-20

Can someone please explain what the works set rep scheme means? I am kind of confused

[golfwolf]

The top picture has the hands closer to normal.

I don't mean to fixate on this, but we now have three different versions. An overhead press (elbows above the head), a downward press (elbows at your side), and skull crusher (arms at 90* from the body). Just curious which one you were referencing earlier in the thread as the ideal movement. Does it even make a difference?

Thx.

[all pro]

I don't mean to fixate on this, but we now have three different versions. An overhead press (elbows above the head), a downward press (elbows at your side), and skull crusher (arms at 90* from the body). Just curious which one you were referencing earlier in the thread as the ideal movement. Does it even make a difference?

Thx.

The vid is a tricep press. It is not an over head press.

[all pro]

Intermediate 2
All Pro Split
5 week cycle
A
Bench Presses do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Bent-Over Rows do 4 work sets rep scheme 4-5-6-7-8
Overhead Barbell Presses do 2 work sets rep scheme 6-7-8-9-10
Barbell Curls do 2 work sets rep scheme 8-9-10-11-12
Tricep press do 2 work sets rep scheme 8-9-10-11-12
Hammer grip dumb bell press do 2 work sets rep scheme 8-9-10-11-12
Pull down do 2 work sets rep scheme 8-9-10-11-12

B
Squats do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Leg extensions do 2 work sets rep scheme 8-10-12-15-20
Stiff-Legged Deadlifts do 2 work sets rep scheme 8-9-10-11-12
Leg curls do 2 work sets rep scheme 8-9-10-11-12
Calf Raises do 2 work sets rep scheme 8-10-12-15-20
Seated calf press do 2 work sets rep scheme 8-10-12-15-20

Can someone please explain what the works set rep scheme means? I am kind of confused

It's a 5 week cycle. Each week you increase by 1 rep. If you get them all increase the weight by 5% and do it again. The starting weight is the rep max for the middle of the rep range. 6, 10 or 12 depending on the exercise.

[ABSPR]

I'm trying to decide which one to incorporate in my life and I feel like




Some questions :

Intermediate 3

Stiff leg dead lift *required*
Optional, leg curl, leg extension, calve press, dead lift.

Hammer grip dumb bell incline bench bench press or over head bar bell press *required*
Optional, tricep press.

Standing rows *required*
Optional, bar bell curl, EZ bar curl, dumb bell curl, lateral raises, front raises.

The optional are all the exercises right ? not choose one of those..

Intermediate 4
Athletic performance and mass and strength gain

So what does an athlete do on Wednesday?

This plan is 2 continous days ? then third day cardio.. Can it be WK1, Cardio,Cardio,WK2, off, off, repeat? im just trying to figure out this one....

Do you suggest eating above maintenance in this one ?

[bluenum6]

Intermediate 2
All Pro Split
5 week cycle
A
Bench Presses do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Bent-Over Rows do 4 work sets rep scheme 4-5-6-7-8
Overhead Barbell Presses do 2 work sets rep scheme 6-7-8-9-10
Barbell Curls do 2 work sets rep scheme 8-9-10-11-12
Tricep press do 2 work sets rep scheme 8-9-10-11-12
Hammer grip dumb bell press do 2 work sets rep scheme 8-9-10-11-12
Pull down do 2 work sets rep scheme 8-9-10-11-12

B
Squats do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Leg extensions do 2 work sets rep scheme 8-10-12-15-20
Stiff-Legged Deadlifts do 2 work sets rep scheme 8-9-10-11-12
Leg curls do 2 work sets rep scheme 8-9-10-11-12
Calf Raises do 2 work sets rep scheme 8-10-12-15-20
Seated calf press do 2 work sets rep scheme 8-10-12-15-20

Can someone please explain what the works set rep scheme means? I am kind of confused

I've been doing the overhead triceps press that All-Pro posted below. The only difference is I use a cable with rope attachment instead of a dumbbell. BTW I recently read (t-nation 7 Surprising Tips for Bigger Arms) that Skull Crushers can lead to tendinitis if done on a regular basis.

[OtisBecker]

Allpro:

Your posts are quality, even in the Misc. haha..

The following post you made in another thread is pretty intriguing:

***A Simpleton's Guide to Charles Poliquin's Training Principles, Part I

The II-B or Not II-B Principle

We just got done talking about fiber types. Well, true muscle physiology types (the kind that wear lab coats with the sleeves torn off) refer to these fibers using cute little alphanumeric terms, like II-A or II-B. These numbers refer to their oxidative capacity. Now, type II-B fibers are generally known as fast-twitch fibers and are the ones called on to do very heavy lifting. When you experience strength failure, much of it's due to the fact that these type II-B fibers have petered out-they just don't have the endurance of the other muscle fibers. They're like the fat truck driver who lives down the street; huge SOB, real strong, but can't run more than 10 feet without kissing the pavement.

After these fibers are fatigued, it's hard to engage them fully in subsequent exercises. However, the other fibers, the type II-A guys, will still be fresh, and they're best stimulated with reps of between ten and twelve.

The point here is that you should do your heavy weight, low-rep movements first in the workout. Then, after those fibers are baked, go on to your higher-rep movements.***

You have also made the comment that post exhaust crushes pre exhaust. Wish I knew that years ago.

Problem is I have made a routine based on 5x5 + 2x12 (I added 12x2 at 60% of work weight to cook the other muscles after the truck drivers are wasted) that seems to incorporate your advice (I think), and I have gotten great results. I have gone up on weight faster than I did with pre exaust or pyramiding rep schemes. Why is that a problem??? Well, very simply put I don't know if it is too early to do one of the intermediate programs or should I wait till my lifts increase to the recommended 1.5x for bench and 2x for squat? I love the 5x5, btw.

Which program would be favorable on a cut with 2000 calories a day?

Thanks for the quality posts!

[all pro]

Allpro:

Your posts are quality, even in the Misc. haha..

The following post you made in another thread is pretty intriguing:

***A Simpleton's Guide to Charles Poliquin's Training Principles, Part I

The II-B or Not II-B Principle

We just got done talking about fiber types. Well, true muscle physiology types (the kind that wear lab coats with the sleeves torn off) refer to these fibers using cute little alphanumeric terms, like II-A or II-B. These numbers refer to their oxidative capacity. Now, type II-B fibers are generally known as fast-twitch fibers and are the ones called on to do very heavy lifting. When you experience strength failure, much of it's due to the fact that these type II-B fibers have petered out-they just don't have the endurance of the other muscle fibers. They're like the fat truck driver who lives down the street; huge SOB, real strong, but can't run more than 10 feet without kissing the pavement.

After these fibers are fatigued, it's hard to engage them fully in subsequent exercises. However, the other fibers, the type II-A guys, will still be fresh, and they're best stimulated with reps of between ten and twelve.

The point here is that you should do your heavy weight, low-rep movements first in the workout. Then, after those fibers are baked, go on to your higher-rep movements.***

You have also made the comment that post exhaust crushes pre exhaust. Wish I knew that years ago.

Problem is I have made a routine based on 5x5 + 2x12 (I added 12x2 at 60% of work weight to cook the other muscles after the truck drivers are wasted) that seems to incorporate your advice (I think), and I have gotten great results. I have gone up on weight faster than I did with pre exaust or pyramiding rep schemes. Why is that a problem??? Well, very simply put I don't know if it is too early to do one of the intermediate programs or should I wait till my lifts increase to the recommended 1.5x for bench and 2x for squat? I love the 5x5, btw.

Which program would be favorable on a cut with 2000 calories a day?

Thanks for the quality posts!

If what you're doing is working and you're enjoying it stay with it. I like the 5x5s. When you feel like you want to try something different just do it.

OT, sometimes the arguments on this board are just silly.

[7arakat]

My experience so far with workout no. 2
after i did about 9 cycles of All pro's begginner workout i decided to use one of his intermediate and choose no.2
i did not take much time to understand the workout but did some research on the new exercises..im currently on cycle 2 donig 4 days a week..
my verdict it is much harder than the begginer one and i had to repeat some of the weights from the first cycle but when i did the switch i saw some good results too especially definition to some muscles like the legs and arms and i feel stonger already.
what is good about the program is easy to follow and concetrate on building the core muscles.
i think i will be doing this program for a long time until i get bored then try to find something else but at the moment im loving it>>
thank you All Pro

[OtisBecker]

I will keep running my program as is. Thanks again for the quality information

[MrOlympiaof2020]

TEN REP MAX pushed or pulled for as many as you can get. When you get to 15 reps reset the weight to a 10 rep max!!!!!!!
For the assistance work every time you can get 15 reps reset the weight to a ten rep max.
I told you this program is no joke. It's friggen brutal!

If 112 is your 5 rep max, your 10 rep max is 95.
Set 1. 28 x10
Set 2. 56 x10
Set 3.112 x5
Set 4. 95 x FAILURE! If you get 11 reps at this weight your new 5 rep max is 117.
the 636 would look like this,
29x6/58x6/87x6/117x3x3/105x6x3

Set 1. 29 x10
Set 2. 58 x10
Set 3.117 x5
Set 4. 99 x FAILURE!

this gave me an idea on something that might just kick the livin life out of my body tell me what you think Allpro one rep max untill i get it to 5 then start again once i get to 5 you think that to much stress ont he nervous system?