AllPro: A Simple Beginner's Routine part III

[TheRealTmac]

I wouldn't do any running on any lifting day personally.

Okay what about on off days? I want to get some cardio in and I'm used to getting all the work done on the same day to allow for recovery.

[mthawkins08]

Okay what about on off days? I want to get some cardio in and I'm used to getting all the work done on the same day to allow for recovery.

I believe the FAQ says its ok for any off day, but not recommended for workout days.

[javisM25]

In my sig.

Thanks a lot man

[Electrophoresis]

Cycle 1 test day: passed all besides bicep curls, failed at 7/8 on second set. Also feel slight pain front delt/bicep which flared up mid set.

[Defgarden]

Don't roll your back.

l-deadlift

Thanks. Yes I didn't roll my back this time. Doing it this way from now on.

Failed my second set of ohp this week though, and had to do some cheat reps on my rows. Week 3. This thread is helping me stay motivated, and informed.

Also, I seem to feel really naesuous during my heavy day workouts. I don't get that way on medium and light days. Anyone have ideas on how to minimize this?

[HY314]

Thanks. Yes I didn't roll my back this time. Doing it this way from now on.

Failed my second set of ohp this week though, and had to do some cheat reps on my rows. Week 3. This thread is helping me stay motivated, and informed.

Also, I seem to feel really naesuous during my heavy day workouts. I don't get that way on medium and light days. Anyone have ideas on how to minimize this?

More water worked for me.

[y2zipper]

Within my budget, not really. I see people doin squats with the smith machine. It's easily rested on your back/shoulder, but the stiff leg would seem pretty awkward.

They do have smaller barbells that range from 20-60 pounds. But I'm not sure if that would be enough for the stiff leg portion. Any other alternatives?

And to clarify, I do use the 10 rep max
Weight?

The smith machine is bad... So uncomfortable. Any dumbbells at your gym? Not as good as barbells, but still viable.

[FrankFF]

More water worked for me.

This.

[noobydooby]

I use my 10 rep max weight, correct? For the first week.

Also, 5 minute job warmup?

Last question: My gym doesn't have free barbells.
Only on the track that can be locked.
Power track I believe it's called.
Can all the exercises be done on them

you use the 10 rep max for the entire cycle 1, which is 5 weeks. if you pass heavy day on week 5, then you increase the weights for cycle 2 by 10%.

[RBZen]

Cycle 1 test day: passed all besides bicep curls, failed at 7/8 on second set. Also feel slight pain front delt/bicep which flared up mid set.

You're supposed to do 12 reps on test day. 8 reps is for the first week, 9 on 2nd week, 10 on 3rd, 11 on 4th, and 12 on test week.

[Jimmer74]

Would running hills 2x a week on the light and medium days be too taxing with all the squats and DLs?

What's your current fitness level? And what are your goals? These will be the deciding factor.

I run hills, but I've got pretty good cardio-vascular fitness and recover well from running. If you're running hills to improve your VO2Max and you can recover from it sufficiently, then I don't see why not. If you're trying to gain slabs of beef, it'll counteract those goals unless you eat extra to account for it, though. If you're trying to shredd yourself down and you're already eating at a calorie deficit, make sure the hill sprints don't make that calorie deficit too big, which will make you crap out on your lifts.

If you just think that hill sprints will shredd you down more quickly and you're not worried about improving your VO2Max, then you probably don't need to do them. You'll be better off managing your calorie intake better and getting in some moderate cardio work in for general heart health.

It's all about context. What fits with your goals. Many people require conditioning for a sport and have to slot their lifting in around it. One size does not fit all in this regard and you need to find a balance suitable for you! Although more info and more context would probably generate better answers.....

[mthawkins08]

The smith machine is bad... So uncomfortable. Any dumbbells at your gym? Not as good as barbells, but still viable.

Yeah,
Definitely bumbbells. Should I just do bench press on the smith machine and rest of it with db?

[Leetard179]

loving this routine so far, question though. Say I fail on the second week of my second cycle on the OHP. How would I progress? Do I continue pushing forward on reps despite failling so soon?

[RBZen]

loving this routine so far, question though. Say I fail on the second week of my second cycle on the OHP. How would I progress? Do I continue pushing forward on reps despite failling so soon?

Just keep going. Week 5 test day is what "matters". You'll find yourself failing reps at the most unexpected places. Your body isn't a consistent thing, there are variables. That doesn't mean you should slack off before Test Day, but keep your progress going.

[Anteeke]

loving this routine so far, question though. Say I fail on the second week of my second cycle on the OHP. How would I progress? Do I continue pushing forward on reps despite failling so soon?

Keep eating well and getting enough sleep and push yourself. That'w how winning is done.
Then when Week 5 Heavy day comes, push yourself harder but if you still fail then use the same weight for the next cycle.

[DustinS1987]

Hey guys, what do you all think about substituting the dumbbell overhead press for barbells?

Also, what about dumb bells instead of barbell for the rows?

Thanks.

[Jimmer74]

Hey guys, what do you all think about substituting the dumbbell overhead press for barbells?

Also, what about dumb bells instead of barbell for the rows?

Thanks.

As long as you are challenging yourself and progressing, then there's nothing wrong with it. Once you get up to a certain weight, you may struggle to keep adding weight and doing the movements.

See how it goes. You may need to switch to barbells in a cycle or two.

[fr3akeeee]

Started all pro's for about 3 months. Little to no gain on paper. This normal for newbies? Though my poundages are going up.

[mthawkins08]

Instead of dumbbell or barbell row, is it ok so do seated cable row? If so, which handle grip?

[Anteeke]

Hey guys, what do you all think about substituting the dumbbell overhead press for barbells?

Also, what about dumb bells instead of barbell for the rows?

Thanks.

For OHP, you're supposed to use barbell. Everything in this program you use barbell.

I guess for rows you can substitute dumb bells if you have to, just use the same form you would use with a barbell to hit the same spot.

[mthawkins08]

For OHP, you're supposed to use barbell. Everything in this program you use barbell.

I guess for rows you can substitute dumb bells if you have to, just use the same form you would use with a barbell to hit the same spot.

What about cable row substitute since my gym has **** barbell equipment.

[Anteeke]

What about cable row substitute since my gym has **** barbell equipment.

I guess what you can do is, instead of sitting down and doing the rows straight back you can stand up and do the motion like a normal bent over barbell row. and pull upwards into your ribs ya know?

[FrankFF]

If my understanding is correct the reason all the exercises are for barbells it two fold. Firstly, by using barbells rather than cable machines you are supporting the weight with your core and other stabilising muscles. This help so build a solid foundation which is necessary to you development as a beginner.
The second reason is that as a beginner barbells are more likely to help develop symmetry. I have experienced lifting with dumbells, before I started on Allpros, and found that my left side was much weaker than my right due to my job as a fly casting instructor and guide (my right arm and shoulder are in constant use). Since working out solely barbells the bilateral nature of the lifts has help reduce this difference between left and right.

Regards

FrankFF

[banjoman23]

Okay what about on off days? I want to get some cardio in and I'm used to getting all the work done on the same day to allow for recovery.

Get your cardio in. There are many advantages to cardiovascular fitness beyond the small amount of extra dietary leniency afforded by the calorie burn. The heart truly is the most important muscle.

[banjoman23]

Started all pro's for about 3 months. Little to no gain on paper. This normal for newbies? Though my poundages are going up.

Not uncommon. Diet in check with enough protein? The good news is you're at the point where hypertrophy starts to accelerate. AP'll tell ya why:

Somewhere in the second to third cycle the fast neural adaptions and the fast strength boost that they provide begin to diminish. Hypertrophy will become the bigger player and that means more fatigue, soreness, and a slowing of progress. Every program, no matter how it's set up will go through this same curve.

[FitnessFan76]

Not uncommon. Diet in check with enough protein? The good news is you're at the point where hypertrophy starts to accelerate. AP'll tell ya why:

That's good to know - I'm also at a similar point. Medium day today W1/C3, and squats are especially kicking my arse now.

I had to do OHP with dumbells today; my OHP heavy day is 20kg (which is of course the weight of the bar alone) so if the EZ bar's tied up all day, as it was pretty much, dumbells are my only other option. Still done standing though, so plenty of core engagement.

[y2zipper]

Yeah,
Definitely bumbbells. Should I just do bench press on the smith machine and rest of it with db?

I would do every exercise with dumbbells if I didn't have barbell access. You can BP with dumbbells too if you have a bench, or lay on top of one of those gigantic balls.

None of this is as good as barbells because you can't lift as much, but free weights are ALWAYS better than machines.

[Anteeke]

I would do every exercise with dumbbells if I didn't have barbell access. You can BP with dumbbells too if you have a bench, or lay on top of one of those gigantic balls.

None of this is as good as barbells because you can't lift as much, but free weights are ALWAYS better than machines.

Not always but definitely preferred. They both have their advantages.

[mthawkins08]

Well I have a smith machine in the gym, so I can use that for BP and overhead presses, but it might be awkward for squats and definitely the rest.

Could I possibly use the smith machine for presses squats and overhead, then use dumbbell (or cable?) for row and deaift?
I just need an alternative for those two.

[marius42]

Hi guys, C5W2 here. I struggle with my chest. Its my weak spot, and I'm really not comfortable with it. Therefore I consider the benchpress to be the most important exercise in the workouts. Should I move the benchpress before the squat since i can manage the squat quite Ok?

And, as I'm struggling with the benchpress, would it be a good idea to switch to DB's for a cycle, or would this have little to no effect?

And finally, do anyone have a video showing the actual correct benchpress-technique? So many vids out there saying different stuff...