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01-02-2013, 07:45 AM #4801
- Join Date: May 2012
- Location: Warsaw, Maz., Poland
- Age: 38
- Posts: 522
- Rep Power: 231
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01-02-2013, 07:48 AM #4802
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01-02-2013, 07:52 AM #4803
- Join Date: Sep 2012
- Location: Chicago, Illinois, United States
- Age: 63
- Posts: 502
- Rep Power: 15169
Excellent post. Couldn't have said it better myself. A beginner will progress with just about any routine whether the goal is to "bulk" or "cut." Consistency and nutrition are the keys to sustained success. This program is excellent specially for those just starting out. Follow it faithfully and you won't be disappointed.
"Before you diagnose yourself with depression or low self-esteem, first make sure that you are not, in fact, just surrounded by a$$holes"
William Gibson
"...I am the master of my fate; I am the captain of my soul."
William Ernest Henley
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01-02-2013, 07:55 AM #4804
- Join Date: Sep 2012
- Location: Chicago, Illinois, United States
- Age: 63
- Posts: 502
- Rep Power: 15169
"Before you diagnose yourself with depression or low self-esteem, first make sure that you are not, in fact, just surrounded by a$$holes"
William Gibson
"...I am the master of my fate; I am the captain of my soul."
William Ernest Henley
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01-02-2013, 08:07 AM #4805
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01-02-2013, 08:33 AM #4806
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01-02-2013, 08:52 AM #4807
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01-02-2013, 09:07 AM #4808
Quick question,
I started cycle 5 on monday, however I was also getting sick. I am now sick lol and don't think I will be able to workout today or friday, nor do I want to goto the gym with the possibility of getting others sick.
What should I do? Take off today and friday and restart cycle 5 next week? Or redo cycle 4 next week then work to cycle 5 again.
Thank you.Doing it for real this time. No excuses.
-I always rep back-
Supps:
Multivitamin
My workout journal
http://forum.bodybuilding.com/showthread.php?t=150099593&p=988724823
If you have a hard time swallowing pills try my method.
http://forum.bodybuilding.com/showthread.php?t=114740701
http://okcwarehouse.com/
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01-02-2013, 09:16 AM #4809
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3956
Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
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01-02-2013, 09:18 AM #4810
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3956
Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
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01-02-2013, 10:29 AM #4811
I say satisfy your own curiosity. Experience is the best teacher after all. I asked the same question, and tried it, and it was immediately apparent after going from a lighter day to a heavier day that I did indeed need the extra day of rest. I think you will discover the same. It is generally recommended that you always do total body routine after two days of rest, so this program is already pushing a little harder than general recommendations by doing three per week, and compensating by de-loading throughout the week. You will find the jump from a light day to a heavy day with extra reps to be quite taxing, if not now then very, very soon.
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01-02-2013, 10:30 AM #4812
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01-02-2013, 10:55 AM #4813
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01-02-2013, 12:28 PM #4814
I have a question. . If I am at cutting phase and I eat of course caories less than maintance and keeping my protein high..if my logic wont fool me..im not able to see progress in weight because im not in surplus therfore Im not increasing my strength no? Help me with that im in 4th week cycle 1 and having failures at heavy day at some of the exceraises and I almost sure I won't be able to get 12 reps for all the sets at the fifth week..
Last edited by snirisl; 01-02-2013 at 01:11 PM.
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01-02-2013, 03:08 PM #4815
What kind of cardio have you guys liked on this program? do you do it after lifts or on your off days?
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01-02-2013, 04:10 PM #4816
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01-02-2013, 04:49 PM #4817
Awesome. Went to the GYM today after work and there were only a few people. Im gonna start going in the mornings during my day off.
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01-02-2013, 04:59 PM #4818
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01-02-2013, 08:06 PM #4819
- Join Date: Jan 2011
- Location: Louisiana, United States
- Age: 46
- Posts: 251
- Rep Power: 550
Trample the weak...Conquer the strong...Hurdle the dead
Former 400+ Guy
Current Program: Cycle 4 of AllPro's beginner routine
Dec 1st - Mar 1st Transformation Participant
Starting Weight - 393.2 lbs (Dec 1st)
Current Weight - 351.6 lbs (Feb 24th)
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Total Weight Loss - 41.6 lbs
Ending Goal Weight: 340.0 lbs
Ending Weight: ???
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01-02-2013, 09:47 PM #4820
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01-02-2013, 09:57 PM #4821
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01-02-2013, 10:28 PM #4822
It is hard to tell but you do not exactly look like you have a lot of fat on you.. Even still, if you are eating below maintenace, and have fat to lose, and are working out, there is no particular reason that you body cannot gain a little muscle at the same time.
It probably is not an efficient way to go about it. You body is using fat to make up the difference in calories. I would think that your body prioritizes which tissues it will utilize for extra energy in the event of a caloric deficit. I would think that it preferentially burns fat, and preserves muscle, bone and nerve tissue to the greatest extend possible. I would think of the extra protien and the workout as programming your body to preserve muscle.
If you are very fatigued on your heavy days I would suggest you sleep better on your two rest days, scale the weight to something more manageable, and ensure that you are not cutting your food intake to an extreme amount. In fact I would suggest that you stop "cutting" altogether. Eat the amount of food that is required to be a 190 lb block of muscle and do the routine, and eventually you will become a 190 lb block of muscle. It is that simple.
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01-03-2013, 02:57 AM #4823
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01-03-2013, 04:34 AM #4824
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01-03-2013, 07:16 AM #4825
Thanks for the replies, guys. Yea, it was definitely a one time thing (hopefully). Kind of threw my off my "groove" though. The newspaper comment gave me a good laugh haha.
The first few workouts on medium day gave me a good kick in the ass yesterday morning. I think I waited a little too long between breakfast and going to the gym because halfway through squats I started to get weak and hungry. I would have had a bigger breakfast had I known it would be that long between eating and working out. Man, how some can workout fasted is completely beyond me. Can't let that happen again.
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01-03-2013, 09:12 AM #4826
I just get back to the gym 2days ago after a very long time and trying to figure out my 10 rep maxes. So let say my 10 rep maxes for bench presses is 20kg, is it gonna be the weight i use for the workset on heavy day of cycle 1? Sorry for my poor english.
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01-03-2013, 09:17 AM #4827
What this routine like cutting? I'm currently cutting but I'm skeptical that I'm going to be able to add reps each week and 10% total weight each 5 weeks as I can't currently build muscle as you can't lose fat and gain muscle at the same time? I understand you can as a total newbie but im not. I've been lifting badly for around 2 years now but in terms of stats like my 135lb bench press, I'm probably still considered a newbie hence doing this routine. So I doubt I can gain muscle on this program cutting so how can I increase weight or should I just leave it at my current max until I bulk? Thanks!
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01-03-2013, 10:02 AM #4828
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01-03-2013, 03:15 PM #4829
This thread is so weird. One one hand, BB is really supporting Gethin's workouts, and this vocal group here is supporting this routine.
Before I even start, why is that there is only a handful of before after pics? If this routine is GOD's routine then surely there will be more people talking their success huh? All I see is numbers, aka how much you can weight but not muscles. I maybe harsh, but I am one of many I am sure.
Btw, I even went to the transformation page(skinny to mass), and barely a few people there used this workout. Yeah, that says a lot right there.
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01-03-2013, 03:36 PM #4830
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