AllPro: A Simple Beginner's Routine part III

[HY314]

I know that you do not need to do warm ups for curls. I was simply using curls as an example because that is my only weight on heavy day that is below 20kg.



As wannagoheavy said, knees should track the toes. I probably shouldn't have left that out of my comment.



You should not be "watching" your knees. Always have your chest sticking out and head facing up. Looking down may cause you to lose balance and fall over.

Had to check my form somehow.

[brake]

it's body weight only since I'm doing this at the stairs, don't have enough space to hold the bar on my back with weights.
I will try it with two bricks, i have some in the yard. thanks for the advice :-).

Also, try donkey raises w/another person (no homo)























or just with a piece of chain round your waist and a weight:

[HY314]

Tips to maintain balance doing calf raises on a step (or something off the ground) if I have db in each hand and can't hold on to something?

[DeltaCharlie75]

Always have your chest sticking out and head facing up. Looking down may cause you to lose balance and fall over.

Head position will depend on what form you are following, for instance Rippetoe low bar will have your head in a neutral position looking at the ground.

[Cheaplogic]

All Pro’s ASBR FAQ lists the workout as follows:

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

Should I be doing the routine in that exact order? If I am using my 10 rep max, won’t I fail on the second work set? Should I be doing the routine like this?

Squats WU, BP WU, BOW WU, Squats WU, BP WU, BOW WU, Squats, BP, BOW, OHP, SLD, Curls, Calf Raises, Squats, BP, BOW, SLD, Curls, Calf Raises

[666pluto]

All Pro’s ASBR FAQ lists the workout as follows:

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

Should I be doing the routine in that exact order? If I am using my 10 rep max, won’t I fail on the second work set? Should I be doing the routine like this?

Squats WU, BP WU, BOW WU, Squats WU, BP WU, BOW WU, Squats, BP, BOW, OHP, SLD, Curls, Calf Raises, Squats, BP, BOW, SLD, Curls, Calf Raises

from what i read in the first thread, just finish each WU & work set of every exercise, then jump to the next one and do the same. in the way you wrote, it will take very long time to finish practice, especially if your in a gym where others use the equipment as well.

[nevergain]

Should I be doing the routine in that exact order? If I am using my 10 rep max, won’t I fail on the second work set? Should I be doing the routine like this?

You are using your 10 rep max, but the first week you do 8 reps and the second you do 9, so by the time you get to the 10 rep week, you have already built up more strength and should not fail.

Squats WU, BP WU, BOW WU, Squats WU, BP WU, BOW WU, Squats, BP, BOW, OHP, SLD, Curls, Calf Raises, Squats, BP, BOW, SLD, Curls, Calf Raises

No. Finish each exercise first. All sets for squat, then all sets for bench, etc.

[Cheaplogic]

Thanks for the replies guys, much appreciated.

[HY314]

Tips to maintain balance doing calf raises on a step (or something off the ground) if I have db in each hand and can't hold on to something?

Bump tomorrow is medium day!

[nevergain]

Bump tomorrow is medium day!

I would practice without weights if you are having that much trouble balancing.

[HY314]

I would practice without weights if you are having that much trouble balancing.

Ok ill give it a shot.

[nevergain]

Ok ill give it a shot.

Do you work out at a gym?

If so, use a calf raise machine or leg press

[HY314]

Do you work out at a gym?

If so, use a calf raise machine or leg press

Nope just the crappy workout room in my building. I've avoided the machines (there are only a couple), but I'll check tomorrow if there's a leg one.

[nevergain]

Nope just the crappy workout room in my building. I've avoided the machines (there are only a couple), but I'll check tomorrow if there's a leg one.

I definitely would only use a machine for calfs. Nothing else in the program.

[redcaesar]

I use seated leg press machine to do my calf raises. Also run them at high reps range to get them working. Use 15-19 for them. Read this in earlier pages.

I definitely would only use a machine for calfs. Nothing else in the program.

[nevergain]

I use seated leg press machine to do my calf raises. Also run them at high reps range to get them working. Use 15-19 for them. Read this in earlier pages.

That's what i'm saying. Leg press machine is ok for calf raises, I just want to make sure he knows not to start using it instead of squats.

[HY314]

That's what i'm saying. Leg press machine is ok for calf raises, I just want to make sure he knows not to start using it instead of squats.

Yea I've been avoiding the machines because I know free weights are better.

Would using then leg machine be equivalent to doing seated calf raises with plates? If so, I thought that isn't as good as standing because it doesn't work the muscles in the same way?

[YoMaverick]

The routine looks solid, all the reviews are great. But i have to ask something. I did the first day of the routine. I executed the exercises in proper form. I managed to be in the 8 reps range with the last rep always being hard to perform. Still i didn't feel very sore the next day. So are 2 work sets realy enough? Is it that i will feel the maximum soreness on the 3rd workout day of the week (since i'll be training the same muscles 3 times a week)? Thanks and good luck to your goals

[HY314]

Should we be going slower than usual on the negative part of the lift?

[HY314]

The routine looks solid, all the reviews are great. But i have to ask something. I did the first day of the routine. I executed the exercises in proper form. I managed to be in the 8 reps range with the last rep always being hard to perform. Still i didn't feel very sore the next day. So are 2 work sets realy enough? Is it that i will feel the maximum soreness on the 3rd workout day of the week (since i'll be training the same muscles 3 times a week)? Thanks and good luck to your goals

I'm new at it too (just started week 2) but the faq says the first weeks are easy for everyone. Just gotta keep going I guess.

[Empy3]

Quick question..
I'm on cycle 8 or 9 or something now now (just finished 11 rep week).. stopped counting really, but been doing this a decent while now. I've started having some trouble because I am trying to cut, which I started on around thanksgiving. I was getting great gains while bulking before, and my cut is right where I want it to be, doing almost 1.5 lb / week average.
Already took a deload on my bench, overhead press, and squat. Definitely not going to progress with the overhead at the end of this cycle, but the deadlift, row, curl, and calf raise are still going up fine. Bench & squat are still kinda up in the air, will find out on monday for my 12 rep / heavy day.

Current #'s for heavy days this cycle:
Squat: 275
Bench: 245
Row: 225
OHP: 145
Curl: 95
Deadlift: 305
Calf raise (using leg press): 720

Do I worry at all that those 3 lifts aren't really really progressing? During my bulk, I didn't end up ever having to take a deload, so this is a bit new to me. If this is just to be expected with a cut, I guess I'll continue on with what I am doing.

[YoMaverick]

I'm new at it too (just started week 2) but the faq says the first weeks are easy for everyone. Just gotta keep going I guess.

Yes i read the FAQ. But my question is that since i lifted in correct form, all the reps, with the max weight i could lift, how come i am not sore? It's not about how easy it is. Is the soreness gonna come at the 3rd workout day of the week?

[HY314]

Yes i read the FAQ. But my question is that since i lifted in correct form, all the reps, with the max weight i could lift, how come i am not sore? It's not about how easy it is. Is the soreness gonna come at the 3rd workout day of the week?

You're just a badass I guess.

[Vaylor]

Quick question..
I'm on cycle 8 or 9 or something now now (just finished 11 rep week).. stopped counting really, but been doing this a decent while now. I've started having some trouble because I am trying to cut, which I started on around thanksgiving. I was getting great gains while bulking before, and my cut is right where I want it to be, doing almost 1.5 lb / week average.
Already took a deload on my bench, overhead press, and squat. Definitely not going to progress with the overhead at the end of this cycle, but the deadlift, row, curl, and calf raise are still going up fine. Bench & squat are still kinda up in the air, will find out on monday for my 12 rep / heavy day.

Current #'s for heavy days this cycle:
Squat: 275
Bench: 245
Row: 225
OHP: 145
Curl: 95
Deadlift: 305
Calf raise (using leg press): 720

Do I worry at all that those 3 lifts aren't really really progressing? During my bulk, I didn't end up ever having to take a deload, so this is a bit new to me. If this is just to be expected with a cut, I guess I'll continue on with what I am doing.

Nothing to worry about. It is harder to gain strength on a cut.

[emptyminded42]

Yes i read the FAQ. But my question is that since i lifted in correct form, all the reps, with the max weight i could lift, how come i am not sore? It's not about how easy it is. Is the soreness gonna come at the 3rd workout day of the week?

I'm on cycle 3, but from what I remember, I wasn't really sore until the later weeks of the first cycle. I don't really get sore on this program but it's tough when I'm lifting and I've seen some great results already. A more experienced member posted a couple pages ago that just because you aren't sore doesn't mean you aren't working the muscles. From what I've seen for myself, that's true. The first cycle was easy, especially the first 2-3 weeks.

[HYMENATOR]

Yes i read the FAQ. But my question is that since i lifted in correct form, all the reps, with the max weight i could lift, how come i am not sore? It's not about how easy it is. Is the soreness gonna come at the 3rd workout day of the week?

Probably because in the first week you're performing your 10 rep max for only 8 reps? You're taking it easy for the first few weeks.

[nevergain]

Yes i read the FAQ. But my question is that since i lifted in correct form, all the reps, with the max weight i could lift, how come i am not sore? It's not about how easy it is. Is the soreness gonna come at the 3rd workout day of the week?

There is no correlation between muscle soreness and progress. research doms. You also said the last rep of 8 was hard to perform. Could you have done 2 more? If not, you will really struggle on week 4 and 5.

[YoMaverick]

I'm on cycle 3, but from what I remember, I wasn't really sore until the later weeks of the first cycle. I don't really get sore on this program but it's tough when I'm lifting and I've seen some great results already. A more experienced member posted a couple pages ago that just because you aren't sore doesn't mean you aren't working the muscles. From what I've seen for myself, that's true. The first cycle was easy, especially the first 2-3 weeks.

Now thats an answer i appreciate. Thanks dude!

[YoMaverick]

There is no correlation between muscle soreness and progress. research doms. You also said the last rep of 8 was hard to perform. Could you have done 2 more? If not, you will really struggle on week 4 and 5.

Yeah the 8th rep was the last i could do. It was more like a reckon day to see what weights i would use. And yes i was afraid that i wont progress if i am not sore. I hope you guys are right. Its hard to get informed about bodybuilding stuff on the internet. Every expert contradicts with one another!

[syncmaster913n]

Its hard to get informed about bodybuilding stuff on the internet. Every expert contradicts with one another!

That's the case for more than one reason:

1. experts often have different goals. For instance, the way you would train if your goal is to lift as much weights as possible is very different from what you would do if your goal is bodybuilding; this goes for both "form" on a specific exercise, training frequency/volume, and everything in between. Unfortunately, the experts rarely make it clear which one they are talking about and often make you believe that what they are preaching is the "right way" to do things regardless of your goal.

2. one body is not equal to another. Person A might need XX to achieve a goal, while person B might require YY (or twice as much of XX) to achieve that same goal. Again, experts often don't make this clear and reading what they say can make you believe that there is some "magic formula" that will work exactly the same for everyone.

3. due to the nature of the internet, many things can be easily taken out of context, which changes the actual message the expert was trying to convey.

4. some "experts" are ignorant.

in the end, you can't really "trust" anyone. You have to understand WHY it is someone is actually telling you to do this or that, and not just do it blindly and expect results. You'll also need to experiment with various different approaches to see what YOUR body responds to best, and then follow that for as long as possible. There's no way around this, you'll have to do a lot of the work yourself before you figure out the right way for YOU. The experts should only be treated as sources of information, whicn you then use to figure out things for yourself; they should not, however, be treated as gurus that you can just follow to get where you want to get.