AllPro: A Simple Beginner's Routine part III

[WFKA]

WFKA, you are the man. Patience is a virtue. You see yourself everyday, so you might not notice your gains.

It is true. People nowadays are too impatient. If you put the time and effort into something, you will see the results in time. You just have to be patient.

[aek427]

What do you think of this routine for a novice?

MONDAY/TUESDAY

Chest/Triceps

Bench Press 5x5

Skullcrushers 3x8

Decline Dumbbell Press 3x5

Triceps Pulldown 3x8

Chest Dips 3x8

THURSDAY

Back/Biceps

Deadlift 1x5

Barbell Row 5x5

Chins 3x5-8

Bicep Curl 3x8

Hyperextension 2x10

Kneeling Cable Crunch 3x15

SATURDAY

Legs/Shoulders/Abs

Squat 5x5

Military Press 3x6

Glute Ham Raise 3x8

Lateral Raise 3x12

Calf Press 3x10

Hanging Leg Lifts 3x6

[aja5040]

What do you think of this routine for a novice?

MONDAY/TUESDAY

Chest/Triceps

Bench Press 5x5

Skullcrushers 3x8

Decline Dumbbell Press 3x5

Triceps Pulldown 3x8

Chest Dips 3x8

THURSDAY

Back/Biceps

Deadlift 1x5

Barbell Row 5x5

Chins 3x5-8

Bicep Curl 3x8

Hyperextension 2x10

Kneeling Cable Crunch 3x15

SATURDAY

Legs/Shoulders/Abs

Squat 5x5

Military Press 3x6

Glute Ham Raise 3x8

Lateral Raise 3x12

Calf Press 3x10

Hanging Leg Lifts 3x6

This has nothing to do with AllPro's routine

It'd be better to ask this somewhere else

[DeltaCharlie75]

What do you think of this routine for a novice?

MONDAY/TUESDAY

Chest/Triceps

Bench Press 5x5

Skullcrushers 3x8

Decline Dumbbell Press 3x5

Triceps Pulldown 3x8

Chest Dips 3x8

THURSDAY

Back/Biceps

Deadlift 1x5

Barbell Row 5x5

Chins 3x5-8

Bicep Curl 3x8

Hyperextension 2x10

Kneeling Cable Crunch 3x15

SATURDAY

Legs/Shoulders/Abs

Squat 5x5

Military Press 3x6

Glute Ham Raise 3x8

Lateral Raise 3x12

Calf Press 3x10

Hanging Leg Lifts 3x6

Your in the wrong thread dude.

[Zergish890]

Has anyone jumped to All Pro's after a few weeks of Starting Strength? Not that SS is bad in any way, but the lack of volume/exercises/direct arm work/etc. is really boring me and not REALLY what I'm looking for. The constant increases in weight are good for strength gains, but I am intrigued by more of a hypertrophy routine. Problem is, not sure if I should jump to All Pro's (meaning I'd have to drop my current working sets on SS to accommodate for the higher reps) or just continue SS. Would All Pro's really make a much bigger difference in terms of mass?

[aja5040]

Has anyone jumped to All Pro's after a few weeks of Starting Strength? Not that SS is bad in any way, but the lack of volume/exercises/direct arm work/etc. is really boring me and not REALLY what I'm looking for. The constant increases in weight are good for strength gains, but I am intrigued by more of a hypertrophy routine. Problem is, not sure if I should jump to All Pro's (meaning I'd have to drop my current working sets on SS to accommodate for the higher reps) or just continue SS. Would All Pro's really make a much bigger difference in terms of mass?

You really shouldn't have any trouble jumping into AllPro's routine.

You could just go test your 10RM this week and start with AllPro's next week if you wanted

[Quzah]

Has anyone jumped to All Pro's after a few weeks of Starting Strength? Not that SS is bad in any way, but the lack of volume/exercises/direct arm work/etc. is really boring me and not REALLY what I'm looking for. The constant increases in weight are good for strength gains, but I am intrigued by more of a hypertrophy routine. Problem is, not sure if I should jump to All Pro's (meaning I'd have to drop my current working sets on SS to accommodate for the higher reps) or just continue SS. Would All Pro's really make a much bigger difference in terms of mass?

You will be fine. I did SS for a month then switched to All Pro's.

[WFKA]

How long did it take you guys to find your calf raises 10RM? I'm certain that I have found my 10RM's for the other exercises, but for calf raises it seems impossible. I managed 40kg for 20 reps while testing. I'm going to try upping it to 50kg in a few days when I test again.

[Quzah]

How long did it take you guys to find your calf raises 10RM? I'm certain that I have found my 10RM's for the other exercises, but for calf raises it seems impossible. I managed 40kg for 20 reps while testing. I'm going to try upping it to 50kg in a few days when I test again.

For calves I do higher volume with a relatively heavy weight. Usually around 15-20 reps. I don't follow the weight/rep that AP gives because I simply do not feel that it is helping my calves. They seem to respond more to the higher volume.

[diddlysquat]

Has anyone jumped to All Pro's after a few weeks of Starting Strength? Not that SS is bad in any way, but the lack of volume/exercises/direct arm work/etc. is really boring me and not REALLY what I'm looking for. The constant increases in weight are good for strength gains, but I am intrigued by more of a hypertrophy routine. Problem is, not sure if I should jump to All Pro's (meaning I'd have to drop my current working sets on SS to accommodate for the higher reps) or just continue SS. Would All Pro's really make a much bigger difference in terms of mass?

I switched to All Pro after struggling with adding weight every session in SS (ran it for a couple of months). In my sixth week of All Pro now (first week of cycle 2) and loving it. Reset some of my SS lifts and even though its still hard work I'm finding it suits me better recovery-wise. I'd really recommend it.

[banjoman23]

What do you think of this routine for a novice?

If I may tweak your routine slightly, you should replace these exercises:
MONDAY/TUESDAY
Chest/Triceps
Bench Press 5x5
Skullcrushers 3x8
Decline Dumbbell Press 3x5
Triceps Pulldown 3x8
Chest Dips 3x8
THURSDAY
Back/Biceps
Deadlift 1x5
Barbell Row 5x5
Chins 3x5-8
Bicep Curl 3x8
Hyperextension 2x10
Kneeling Cable Crunch 3x15
SATURDAY
Legs/Shoulders/Abs
Squat 5x5
Military Press 3x6
Glute Ham Raise 3x8
Lateral Raise 3x12
Calf Press 3x10
Hanging Leg Lifts 3x6

with these:

Squats: warm-up, warm-up, work-set, work-set
Bench Press: warm-up, warm-up, work-set, work-set
Bent Over Row: warm-up, warm-up, work-set, work-set
Over Head Press: work-set, work-set
Stiff Legged Deadlifts: work-set, work-set
Curls: work-set, work-set
Calf Raises: work-set, work-set

[WFKA]

If I may tweak your routine slightly, you should replace these exercises:
MONDAY/TUESDAY
Chest/Triceps
Bench Press 5x5
Skullcrushers 3x8
Decline Dumbbell Press 3x5
Triceps Pulldown 3x8
Chest Dips 3x8
THURSDAY
Back/Biceps
Deadlift 1x5
Barbell Row 5x5
Chins 3x5-8
Bicep Curl 3x8
Hyperextension 2x10
Kneeling Cable Crunch 3x15
SATURDAY
Legs/Shoulders/Abs
Squat 5x5
Military Press 3x6
Glute Ham Raise 3x8
Lateral Raise 3x12
Calf Press 3x10
Hanging Leg Lifts 3x6

with these:

Squats: warm-up, warm-up, work-set, work-set
Bench Press: warm-up, warm-up, work-set, work-set
Bent Over Row: warm-up, warm-up, work-set, work-set
Over Head Press: work-set, work-set
Stiff Legged Deadlifts: work-set, work-set
Curls: work-set, work-set
Calf Raises: work-set, work-set

Lol, repped.

[banjoman23]

op456 and Ali18, you guys are on cycle 2. Take a pic now, and then again after cycle 4, and then again after cycle 6, and compare. Results are so gradual you may never notice them if you're looking at yourself every day. But keep it up, and eventually your friends who see you occasionally will! Rome wasn't built in a day and neither will be your new body. Patience.

The good news is that you've just about probably maxed your neural gains so it's time for hypertrophy to really kick in. Keep goin!

[WFKA]

op456 and Ali18, you guys are on cycle 2. Take a pic now, and then again after cycle 4, and then again after cycle 6, and compare. Results are so gradual you may never notice them if you're looking at yourself every day. But keep it up, and eventually your friends who see you occasionally will! Rome wasn't built in a day and neither will be your new body. Patience.

The good news is that you've just about probably maxed your neural gains so it's time for hypertrophy to really kick in. Keep goin!

Actually, it will probably be better to take monthly pictures. That is what I have been doing, and it works.

[aek427]

Your in the wrong thread dude.

My bad- you are right- I was trying to post this somewhere else

[lumocolor]

I'm doing concentration curls instead of barbell curls. Because of it being an isolating exercise, is doing just 1 set for each arm fine?

[zerohourxx]

For calves I do higher volume with a relatively heavy weight. Usually around 15-20 reps. I don't follow the weight/rep that AP gives because I simply do not feel that it is helping my calves. They seem to respond more to the higher volume.

This is what I'm doing also, though today I did them one leg at a time using dumbbells instead of with the barbell and actually found that it worked much better for me.

This may just be a flexibility issue for me of course, but trying to put up enough weight to do a 10-rep max calf raise on a barbell is very difficult for me. Even though I wasn't using much more weight than I do for my squats at first, and even though I'm holding the bar in the same position, I found that it put a hell of a lot more stress on my shoulders than squats do (possibly because it's harder to stabilize the bar when you're putting your weight on the balls of your feet rather than your heels, so I compensate with my shoulders).

While this is obviously designed as a barbell program, and I'm using the barbell for every other lift, I'm going with the dumbbells on the calf raises for now - it just suits me better.

[GKC45]

I'm doing concentration curls instead of barbell curls. Because of it being an isolating exercise, is doing just 1 set for each arm fine?

No

If you're doing barbell curls right, they are fairly isolating too.

[WFKA]

No

If you're doing barbell curls right, they are fairly isolating too.

Barbell curls are an isolation exercise.

[GKC45]

Unless you do them like one of those guys you see gyrating and swinging their hips all over. lol

[WFKA]

Unless you do them like one of those guys you see gyrating and swinging their hips all over. lol

That is true LOL.

Brb, cheating on curls to make it look like I can curl more weught.

[kieran12345678]

I'm trying to gain 0.5 ib per week should I eat more I weigh myself every friday

Weight: 2400kcal
Friday 11th January 2013
168.8
170
169.7
Tuesday29th January 2013
2500calories
168.6
170
171
170.8

[GKC45]

What are all those numbers after the calories?

[Vaylor]

Uhh for those people looking for a 10rep max for Calf Raises, you do realize you start week one with 12 reps correct?

[astensean]

I know it's semi-off topic, but I am running the routine...just started working out a little over a week ago lol. My right arm curl is seriously lacking compared to my left arm (i'm left handed (both are lacking extremely, but my right arm is considerably worse. I can do 20lb for about 7 reps max lol.)) So should I do like 3 sets to failure, start with the right arm and do as many curls on the left arm as I did on the right?

[MeadMaker]

Uhh for those people looking for a 10rep max for Calf Raises, you do realize you start week one with 12 reps correct?

That is only if you decide to do the calf raises in the 12-16 rep range. Nothing wrong withe doing them in the 8-12 rep range as originally perscribed by All Pro

[zerohourxx]

I know it's semi-off topic, but I am running the routine...just started working out a little over a week ago lol. My right arm curl is seriously lacking compared to my left arm (i'm left handed (both are lacking extremely, but my right arm is considerably worse. I can do 20lb for about 7 reps max lol.)) So should I do like 3 sets to failure, start with the right arm and do as many curls on the left arm as I did on the right?

While I'm far from an expert, I'd probably suggest that you should be following the program and doing curls with a barbell or an EZ curl bar to start with, rather than dumbbells. Assuming you're doing your 10 rep max, it should bring your weaker arm in line with the stronger one and eventually even things out.

[astensean]

While I'm far from an expert, I'd probably suggest that you should be following the program and doing curls with a barbell or an EZ curl bar to start with, rather than dumbbells. Assuming you're doing your 10 rep max, it should bring your weaker arm in line with the stronger one and eventually even things out.

Alright thanks. I'll just curl with the bar from now on!

[tnsguy]

Hey guys,

So I have an interesting question which I hope you can help me answer. I have been running this for 7 cycles now (first heavy day of cycle 7 was today) and I AGAIN failed on my bench and my OHP. This has happened now twice in a row over the past cycles, and I can't seem to get these lifts up!

The weird part is my lower lifts (squat, SLDL, calves) have been SHOOTING up, (sometimes I can go even more than 10% because it has been so easy) and I have seen a good amount of growth there, but my upper body seems to be lagging behind both aesthetically and strength wise.

Any reasons you think this might be happening? Perhaps not eating enough? (I eat about 3000 calories a day, but I have been slowly upping trying to find that good 1lb/week gain mark which I think I am close to) Perhaps the energy needed to recover is mainly going to lower body and not so much to presses? Back movements (rows) doing fine, not as good as lower but progressing 10% each cycle no problems.

Any suggestions or advice?

Thanks!

[GKC45]

Are you getting good sleep? What do you eat before you work out? You just can't squeeze out 8 reps with the 10% increase? Were you able to do the 12 reps with lighter weight last week? Go to the nutrition section and check out the Calculating Calorie & Macronutrient Needs thread. Make sure you are getting enough protein to grow muscle.