AllPro: A Simple Beginner's Routine part III

[EastSideBoxer]

One more question, how do warm up sets benefit me or anyone else?

[blindspot13]

Anyone ever add overhand pullups into the rotation after a cycle? BOR don't hit my lats enough imo

[jufhhhk]

is it a waste of time if a do this routine once a week only?

[GKC45]

Thanks for that , and would it be better resuts IF after i complete my workout to o a few extra barbell curls would i get better / quicker results p.s sorry if im being a pain ...

You keep asking this question hoping for a different answer.... If you want to do more curls, go for it.

It's not like you're doing three sets of five for a total of 15 reps. Even on the 8 rep week, you still knock out 16 reps. Week 5 you are knocking out 24 reps!

[GKC45]

One more question, how do warm up sets benefit me or anyone else?

Warm ups increase blood flow to the muscles and joints, reduce injury, and bring your heart rate to a healthy level before you begin to strain yourself.

[GKC45]

Anyone ever add overhand pullups into the rotation after a cycle? BOR don't hit my lats enough imo

After you complete you first cycle, throw them in at the end and see how it goes. If you start stalling, you'll know what happened.

As you continue the routine, your mind-muscle connection will become stronger and you will begin to use more lats and less biceps.

[GKC45]

is it a waste of time if a do this routine once a week only?

probably

But any exercise is better than none at all.

[EastSideBoxer]

probably

But any exercise is better than none at all.

So only 2 warm up sets and then 2 work weight sets equalling in a total of 4 sets should be done? Or is it 2 warm up sets and then 4 work weight sets?

[GKC45]

So only 2 warm up sets and then 2 work weight sets equalling in a total of 4 sets should be done? Or is it 2 warm up sets and then 4 work weight sets?

Two warm up sets for the first three exercises.

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

[EastSideBoxer]

Two warm up sets for the first three exercises.

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

Alright. What if you did work-set, work-set, work-set, work-set on benching per say?
Instead of 2 warm ups, would it be more beneficial?

[wannagoheavy]

Alright. What if you did work-set, work-set, work-set, work-set on benching per say?
Instead of 2 warm ups, would it be more beneficial?

No Follow this routine as written. Warm ups are required on 1st 2 exercises for a reason. There are only 2 working sets period. Your OHP would crash along with your bench.

[Ali18]

10 weeks isn't really that long for any workout program from what I have read...

Yeah but a flat chest? I've seen people working out for 10 weeks with a chest which atleast seems to have been worked, looking at me you'd think I don't workout due to my belly getting big, just my arms getting big. It's a bit disappointing

[EastSideBoxer]

No Follow this routine as written. Warm ups are required on 1st 2 exercises for a reason. There are only 2 working sets period. Your OHP would crash along with your bench.

Will I still see good results this way?

[marcp10]

any good replacement exercise for calf raise. I train in my home gym.

I have:
- treadmill
- bicycle
- olympic bar + every weight
- dumbbell from 5-25
- medecin balls
- 10 & 45 lbs kettle bells
- incline decline bench
-full squat cage

anything i could do for the calf with that?

[zerohourxx]

Yeah but a flat chest? I've seen people working out for 10 weeks with a chest which atleast seems to have been worked, looking at me you'd think I don't workout due to my belly getting big, just my arms getting big. It's a bit disappointing

If I read your posts correctly, you've done this program for 10 weeks on a cut, and have only been eating at a surplus for one week. That, right there, is the reason your pecs haven't grown. If you're doing a hard cut, you won't get any bigger. Keep lifting, keep eating, the results will come eventually. Much of a novice lifter's early gains are neuromuscular adaptation rather than hypertrophic gains anyway, which means the longer you stick with it the more your body will be forced to grow.

On that same note, your remarks about getting fat seem like histrionics to be honest. One week eating at a surplus is not nearly enough time for anyone to gain significant body fat, even if you're eating 1000+ calories above your maintenance, and without knowing your dietary details we can't give you any real answers. Feeling a little bloated after a big meal, or due to increased water consumption, is totally normal when you're coming off of a cut, but chances are you've gained a minimal amount of fat in a single week.

Will I still see good results this way?

Based on the results people have posted in the thread, yes, you will get good results if you stick with the program. The first couple weeks will seem easy, but believe me, once it gets going it is far from easy. The idea of doing 4 work sets of bench press at 8-12 reps, with only 90 seconds rest between them, is insane when you start moving heavy weights.

I can understand why some people want more sets, especially when you spend a bunch of time in the 5x5 threads - things is, those guys are doing 5 reps, and taking 3-5 minute breaks between sets. When you're working in the 8-12 rep range with only 90 seconds rest, your endurance is being tested constantly. This routine is different from the others, but no less effective for a beginner. Trust the program, stick with it for at least a few months, and go from there.

[zerohourxx]

any good replacement exercise for calf raise. I train in my home gym.

I have:
- treadmill
- bicycle
- olympic bar + every weight
- dumbbell from 5-25
- medecin balls
- 10 & 45 lbs kettle bells
- incline decline bench
-full squat cage

anything i could do for the calf with that?

If you've got the squat cage and a barbell, you can do the calf raises as intended, inside the rack with the barbell on your shoulders.

Alternatively, since many of us find that maintaining balance is hard as hell when doing that move, I do them one legged with dumbbells, 25 reps per leg. Some people do them seated with plates on their knees. This is the one accessory move that even AllPro said is more suited to a higher number of reps, and more volume, based on the individual's preferences. So it's pretty much up to you how you want to do them.

[marcp10]

If you've got the squat cage and a barbell, you can do the calf raises as intended, inside the rack with the barbell on your shoulders.

Alternatively, since many of us find that maintaining balance is hard as hell when doing that move, I do them one legged with dumbbells, 25 reps per leg. Some people do them seated with plates on their knees. This is the one accessory move that even AllPro said is more suited to a higher number of reps, and more volume, based on the individual's preferences. So it's pretty much up to you how you want to do them.

good idea thank you

[Kingdra]

I'm completely lost!

I get that the first day is heavy work out and second is medium and third is light, but how much weight am I supposed to use/lift on the first(heavy) day? The link in the FAQ does not work!

And just to get the last part clear, i'm supposed to do 4 sets of 8 reps for all of the following for the 1st week?:

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

[GKC45]

Do your self a big favor and read the FAQ in the second post of this thread.

[Vaylor]

I'm completely lost!

I get that the first day is heavy work out and second is medium and third is light, but how much weight am I supposed to use/lift on the first(heavy) day? The link in the FAQ does not work!

And just to get the last part clear, i'm supposed to do 4 sets of 8 reps for all of the following for the 1st week?:

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You are supposed to use your 10 rep max for each exercise. This is how you are supposed to do the sets:

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

[CrazyGaza]

Complete noob here. I found my 10RM last week and started this routine yesterday. I understand the routine but was wondering about off day ab work. If this question has been asked I apologize, but there is a lot of pages to read through.

Will P90X ab ripper routine be good for ab workout while on this workout or should i do weighted ab exercises? If weighted is better, any recommendations? I really don't know any weighted ab exercises.

[wannagoheavy]

Complete noob here. I found my 10RM last week and started this routine yesterday. I understand the routine but was wondering about off day ab work. If this question has been asked I apologize, but there is a lot of pages to read through.

Will P90X ab ripper routine be good for ab workout while on this workout or should i do weighted ab exercises? If weighted is better, any recommendations? I really don't know any weighted ab exercises.

Start with weighted crunches. The squats SLDL and OHP are all heavily into recruiting the abs. On squats breathe in at top and hold it, push abs out this will protect the low back and work the hell out of your abs.

[Kingdra]

awesome thanks!

[WestOz]

Complete noob here. I found my 10RM last week and started this routine yesterday. I understand the routine but was wondering about off day ab work. If this question has been asked I apologize, but there is a lot of pages to read through.

Will P90X ab ripper routine be good for ab workout while on this workout or should i do weighted ab exercises? If weighted is better, any recommendations? I really don't know any weighted ab exercises.

Hanging leg raises are king.

[CrazyGaza]

Start with weighted crunches. The squats SLDL and OHP are all heavily into recruiting the abs. On squats breathe in at top and hold it, push abs out this will protect the low back and work the hell out of your abs.

Hanging leg raises are king.

Know of any ab routines that incorporate these and maybe other exercises?

[pyaarawala]

Is it okay to wear a belt on heavy days of this program?

[pyaarawala]

-Allpros Beginner Routine
http://forum.bodybuilding.com/showth...hp?t=147447933
-Babylover’s Starting Strength
http://forum.bodybuilding.com/showth...hp?t=135564721
-Madcows 5x5
http://stronglifts.com/madcow-5x5-training-programs/
-Mark Rippetoes Starting Strength
http://forum.bodybuilding.com/showth...rting+strength
-Muscle and Strength: Beginner Fullbody workout
http://www.muscleandstrength.com/wor...y-workout.html
-Reg Park’s Beginner 5x5
http://oldschooltrainer.com/reg-parks-beginner-routine/
-Strong Lifts 5x5
http://stronglifts.com/stronglifts-5...demonstration/
-Jason DBS Novice 5x5
http://forum.bodybuilding.com/showth...hp?t=148036063
-Joey Ts Upper/Lower
http://forum.bodybuilding.com/showth...ht=upper+lower
GreySkull
http://forum.bodybuilding.com/showth...4370001&page=1

(Borrowed from Dano85)

This looks good. A nice varirety of choices. But aren't all of them mostly in the strength rep range of 5 reps? Some even call for 3 reps. Is allpro the only proven routine not from the SuperSite that works in the 8-12 range? Which routines are for bodybuilders and which are for strength (besides SS of course).

[akamale]

It really is amazing how this program works. 2 weeks ago I barely pushed out 9 reps on my 2nd work set of bench and was worried of not reaching 10 reps. The next week I barely got the 10th rep out and was worried of not getting 11 reps on Monday. Monday I barely got the 11th rep of set 2 of bench. Crazy how each week I'm pushing out 1 more rep . Can't wait for next Monday which is week 12 heavy of my first cycle.

Pumped!!!!

[beyondctrl]

Started Yesterday, 12 March 2013.

The weights are set as followed:

Squat with Barbell

10 KG, 20Kg, 40Kg, 40Kg times 8

Barbell Presses ( fuk peak hours )

10KG, 20KG, 40Kg, 40Kg times 8

Bend over row

10KG, 15KG, 30KG, 30KG times 8

Barbell shoulder Press

20KG, 20KG times 8

Curls

20KG, 20Kg times 8

Stiffed Legged Dead Lift

30KG, 30KG times 8

Culf raises

80KG, 80Kg times 8


Struggle to finish Bend over row and dead lift ... other then that pretty easy i'd say, prob would hit alot harder toward the end of the cycle. As the programm suggest I should lift 10% less next time and 20% less.

Should I just go with the same weight if i'm comfortable or do as suggested ??

Please adivse.

[WestOz]

Know of any ab routines that incorporate these and maybe other exercises?

2x10 Hanging leg raises and 2x10 weighted crunches at the end of your workout will be plenty.