AllPro: A Simple Beginner's Routine part III

[kieran12345678]

Silly question. Always go ATG.




You don't really want to gain more than ,5lbs a week, so do not increase calories. Make sure that you are getting adequate sleep and nutrition. Make sure that you are hitting your macros and eating plenty of complex carbohydrates. If all of that is good; did you cheat in any way on your test day of your last cycle (if you increased the weight)? By that I mean, did you only do partial range of motion on any reps?

I'm gaining 0.5 pound per week and yh last cycle I failed on the second set last rep but I figured that I'm not upping by 10 percent so that it will be alright I failed on 65kg last set last rep the next cycle I was going to do 70 kg which is less than 10% so what should I do

[WFKA]

I'm gaining 0.5 pound per week and yh last cycle I failed on the second set last rep but I figured that I'm not upping by 10 percent so that it will be alright I failed on 65kg last set last rep the next cycle I was going to do 70 kg which is less than 10% so what should I do

You've confused me. If you failed, you should not have increased the weight. Are you saying that you increased from 65kg to 70kg despite failing? If so, switch back to 65kg for the remainder of the cycle.

[mikeallen52]

I'm gaining 0.5 pound per week and yh last cycle I failed on the second set last rep but I figured that I'm not upping by 10 percent so that it will be alright I failed on 65kg last set last rep the next cycle I was going to do 70 kg which is less than 10% so what should I do

Drop back down to the weight you failed at on whatever exercise. Even if you fail the LAST rep on the LAST set, don't increase. Simple as that. If you did a partial rep, that's a FAIL. Remember, this is a marathon not a sprint. If you kept upping the weight even though you fail, what's the point? Keep your ego at home and it will pay dividends in the long run, good luck man.

[FourEyedGeek]

Drop back down to the weight you failed at on whatever exercise. Even if you fail the LAST rep on the LAST set, don't increase. Simple as that. If you did a partial rep, that's a FAIL. Remember, this is a marathon not a sprint. If you kept upping the weight even though you fail, what's the point? Keep your ego at home and it will pay dividends in the long run, good luck man.

If you just started the All Pro's Beginner Routine, how comes you can lift so much weight? Just curious.

I started 4 weeks ago with some minor alterations and I am a total beginner and I cannot lift such weights. I bench with difficulty 40 kilos / 88lbs, the rest of the routine are all relatively low weights.

[FitnessFan76]

No it is false. As long as you keep adding weight to the bar your legs will get plenty strong.

OK, thanks for that. I'll probably need some new weight plates for my dumbells soon then.

[lui8906]

Subbed. Looking forward to seeing how thick, tight and solid we can all get.

I'm in my second week of this program after recently joining my gym.

I really like the balance of the different lifts. However I have a couple questions.

1. Is the heavy/medium/light very important? Just because a lot of my lifts aren't easily reduced by 10 or 20%.
2. I'd like to get full value from my gym and go on my off days as well to do some ab exercises, is there a link to some cardo/ab exercise to keep busy with on off day?

My lifts are (including 20kg bar?):

Squats - 88lbs
Bench - 110lbs
BOR - 88lbs
OHP - 88lbs
SLDL - 110lbs
BB Curls - 88lbs
Calf Raises -66lbs

In terms of form I feel as if my BOR is probably the worst and it feels quite awkward. Is there a go to video tutorial for good form? I always start just with the bar trying to get the form right but its hard without having video. In my first week DOMS were terrible. Already I'm recovering faster.

Also feel fantastic after working out. Thanks a bunch to the OP.

[FourEyedGeek]

I want to say that I am 4 weeks into this routine and I am loving it. I've had to make some adjustments to work with my equipment at home but it is going well so far. I love the Stiff-Legged Deadlift, it feels great.

The Squat became barbell hack-squat, that is not a problem I think, is it?
Overhead press is standing, which makes it a military press, again, I think.

As a complete beginner I am getting some great results, arms are bigger, man boobs have lifted and now firmish, legs are tighter and I can see some shoulder definition. Nothing great on any of them, but when you are in such bad condition any change is noticeable.

My diet is pretty good, I eat well most days which is much better than before too, though it could be better. I am eating plenty of healthy food, but sometimes beer and sometimes a burger too, though no fries now.

I have totally neglected cardio though and I've only done a little ab work. I dislike cardio, other than jogging what cardio can someone suggest that might be enjoyable?

Also I don't 'feel' the bent over row, despite I can't lift much more weight comfortably. I think I have good posture, but I don't feel my back being worked.

[mikeallen52]

If you just started the All Pro's Beginner Routine, how comes you can lift so much weight? Just curious.

I started 4 weeks ago with some minor alterations and I am a total beginner and I cannot lift such weights. I bench with difficulty 40 kilos / 88lbs, the rest of the routine are all relatively low weights.

I don't think those are high weights at all. I worked out for 2 - 3 years, not really following a routine and doing splits without compound lifts. I fall into the category of "beginner" because I cannot squat twice my weight nor 1.5x my bench.

[FitnessFan76]

1. Is the heavy/medium/light very important? Just because a lot of my lifts aren't easily reduced by 10 or 20%.
.

I have exactly the same problem.

I have totally neglected cardio though and I've only done a little ab work. I dislike cardio, other than jogging what cardio can someone suggest that might be enjoyable?

I've heard that working a heavy bag is a very good form of cardio - who doesn't enjoy punching things? It's also a great stress reliever; there's bound to be at least one in your gym. There's also skipping and swimming too.

[kieran12345678]

I don't think those are high weights at all. I worked out for 2 - 3 years, not really following a routine and doing splits without compound lifts. I fall into the category of "beginner" because I cannot squat twice my weight nor 1.5x my bench.

I didn't just start the programme it's been 5 months and I was able to lift that before I started the programme

[jampot1]

My cycle 3 heavy 12 rep workout is tonight. Should I wait until I start a new cycle to start the cut (next thursday), or can I start tomorrow?

My concern is I pass my lifts tonight, go on a cut, then struggle when I increase the weight next week because I was on a cut during my 12 rep. medium and light days.

Thanks

[VegasBhoy]

Got back into this routine after a long lay off with illness then back injury. Started from beginning as I was midway through cycle 2 when illness struck, got my 10 rep max and went with the safe bet and went a little lighter, last night was Medium Wk1 Cycle1 my back was fine on Monday with Heavy day but during my SLDL I got to 7 reps and BANG!!!! My lower back went, excruciating pain followed, its not too bad today but still sore, its the old injury from a few months back just nowhere near as bad, my question is what do I do now? Im pretty sure my form was spot on during the lifts and the weight was way less than where I started at before, I couldnt stand it if I had to stop ANY lifting for months again, im already pissed off sitting about doing nothing but getting fat! Should I ditch the SLDL and just continue going fairly conservative weight wise with the others until my back is 100% healed or should I ditch this routine altogether and find a suitable get-back to health routine, if there is such one? Ay help appreciated im so pissed off just now!

[Mdenatale]

I've heard that working a heavy bag is a very good form of cardio - who doesn't enjoy punching things? It's also a great stress reliever; there's bound to be at least one in your gym. There's also skipping and swimming too.

The heavy bag is definately great cardio. I really don't care for staionary cardio like the treadmill or eliptical. They are okay for a warm up, but not a 20 minute cardio workout. 3 minutes on and 1 minute off intervals on the heavy bag keeping your feet moving the whole time will definately get your heart pumping. And you don't have to crush the bag with power blows. Just a good rythm is all you need.

[WFKA]

Got back into this routine after a long lay off with illness then back injury. Started from beginning as I was midway through cycle 2 when illness struck, got my 10 rep max and went with the safe bet and went a little lighter, last night was Medium Wk1 Cycle1 my back was fine on Monday with Heavy day but during my SLDL I got to 7 reps and BANG!!!! My lower back went, excruciating pain followed, its not too bad today but still sore, its the old injury from a few months back just nowhere near as bad, my question is what do I do now? Im pretty sure my form was spot on during the lifts and the weight was way less than where I started at before, I couldnt stand it if I had to stop ANY lifting for months again, im already pissed off sitting about doing nothing but getting fat! Should I ditch the SLDL and just continue going fairly conservative weight wise with the others until my back is 100% healed or should I ditch this routine altogether and find a suitable get-back to health routine, if there is such one? Ay help appreciated im so pissed off just now!

Perhaps you should see a specialised doctor for your back problem before continuing.

You will not get "fat" if you eat at maintenance.

My cycle 3 heavy 12 rep workout is tonight. Should I wait until I start a new cycle to start the cut (next thursday), or can I start tomorrow?

My concern is I pass my lifts tonight, go on a cut, then struggle when I increase the weight next week because I was on a cut during my 12 rep. medium and light days.

Thanks

Start whenever you want. You may stall more than before on your cut, but that does not really matter. Everyone goes through that.

I want to say that I am 4 weeks into this routine and I am loving it. I've had to make some adjustments to work with my equipment at home but it is going well so far. I love the Stiff-Legged Deadlift, it feels great.

The Squat became barbell hack-squat, that is not a problem I think, is it?
Overhead press is standing, which makes it a military press, again, I think.

As a complete beginner I am getting some great results, arms are bigger, man boobs have lifted and now firmish, legs are tighter and I can see some shoulder definition. Nothing great on any of them, but when you are in such bad condition any change is noticeable.

My diet is pretty good, I eat well most days which is much better than before too, though it could be better. I am eating plenty of healthy food, but sometimes beer and sometimes a burger too, though no fries now.

I have totally neglected cardio though and I've only done a little ab work. I dislike cardio, other than jogging what cardio can someone suggest that might be enjoyable?

Also I don't 'feel' the bent over row, despite I can't lift much more weight comfortably. I think I have good posture, but I don't feel my back being worked.

You really shouldn't be making ANY adjustments to this routine.

Overhead presses are supposed to be standing.

There's no such thing as "good" and "bad" foods. As long as you are sticking to your calories and macros, you can eat whatever you want - that includes chips. You want to try and consume less simple carbs and various types of fats though.

You do not need to do cardio, although it is good for cardiovascular health. I enjoy walking and running (outside) on occasion, as well as using my punching bag. It's a great stress reliever and a very good form of cardio.

Contrary to what you have read, you do not have to "feel" anything for exercises to work. Just stick with it and be patient.

1. Is the heavy/medium/light very important? Just because a lot of my lifts aren't easily reduced by 10 or 20%.
2. I'd like to get full value from my gym and go on my off days as well to do some ab exercises, is there a link to some cardo/ab exercise to keep busy with on off day?

In terms of form I feel as if my BOR is probably the worst and it feels quite awkward. Is there a go to video tutorial for good form? I always start just with the bar trying to get the form right but its hard without having video. In my first week DOMS were terrible. Already I'm recovering faster.

1. Just as important as heavy day. Try to get the weight as close as you possibly can to what it should be.
2. Go onto bb.com main page. They have a whole section listing numerous exercises for all body parts.

Bent-over row form: http://www.bodybuilding.com/exercise...er-barbell-row

If you just started the All Pro's Beginner Routine, how comes you can lift so much weight? Just curious.

I started 4 weeks ago with some minor alterations and I am a total beginner and I cannot lift such weights. I bench with difficulty 40 kilos / 88lbs, the rest of the routine are all relatively low weights.

Everyone is different. Some people are naturally quite muscular, others are not. My bench is only 26kg; although I reckon I could do a fair bit not than that.

[VegasBhoy]

Perhaps you should see a specialised doctor for your back problem before continuing.

You will not get "fat" if you eat at maintenance.

I'm already seeing an osteopath, the only thing that hurts after the visits to him are my wallet! I have 2 sessions left with him and I dont intend on spending any more money, he has diagnosed me with scheuermann's disease (sounds worse than it actually is) and generally I'm very 'stiff' muscular wise, so lots of strectches etc but I'm good to go regards training etc but maybe I just tried to lift too much, even though it was only 30kg SLDL!
Aye I know ill not get fat eating at maintenance I was really just letting off some steam, what I mean is I dont want to be sitting on my arse for the next few months, I can do all other lifts its only SLDL that give me the pain and to a lesser extent BOR's. But I know this routine is meant to be followed as close as possible which I will not be able to do so looks like i'll need to find another untill I'm back to full fitness.

[WFKA]

I'm already seeing an osteopath, the only thing that hurts after the visits to him are my wallet! I have 2 sessions left with him and I dont intend on spending any more money, he has diagnosed me with scheuermann's disease (sounds worse than it actually is) and generally I'm very 'stiff' muscular wise, so lots of strectches etc but I'm good to go regards training etc but maybe I just tried to lift too much, even though it was only 30kg SLDL!
Aye I know ill not get fat eating at maintenance I was really just letting off some steam, what I mean is I dont want to be sitting on my arse for the next few months, I can do all other lifts its only SLDL that give me the pain and to a lesser extent BOR's. But I know this routine is meant to be followed as close as possible which I will not be able to do so looks like i'll need to find another untill I'm back to full fitness.

Can you give me an idea of what your form is like for SLDL and BOR? Also, I have said this before; do not cheat yourself into thinking that you're superman.

Form > weight

If your form is off, it doesn't matter what weight you are using. If one person was squatting 100kg because they were not going below parallel, they will be getting less of a workout than someone going below parallel but lifting less.

[hoopleh]

I've read the FAQ and know that I'm not supposed to be incredibly exhausted after each workout on the first few weeks but I was just wondering if anyone knows of any research or articles that address the idea of challenging your muscles without over exerting them. I'd like to know the science behind it so I can understand how to work out most effectively. Any insights welcome.

Also can someone recommend a resistance workout that targets Abs for someone who has relatively well developed abs already, that can be effectively worked in on off days of All Pro's routine.

[LovesToSplooge]

My situation is I want to put on some mass but also have strength.. Should I start with RipToe first and then do AllPro? Or does it not matter which way?

[WFKA]

My situation is I want to put on some mass but also have strength.. Should I start with RipToe first and then do AllPro? Or does it not matter which way?

SS = strength
All Pro's = hypertrophy

Both target different muscle types. Start with whichever you want. Both will give you decent strength and mass gains.

I've read the FAQ and know that I'm not supposed to be incredibly exhausted after each workout on the first few weeks but I was just wondering if anyone knows of any research or articles that address the idea of challenging your muscles without over exerting them. I'd like to know the science behind it so I can understand how to work out most effectively. Any insights welcome.

Also can someone recommend a resistance workout that targets Abs for someone who has relatively well developed abs already, that can be effectively worked in on off days of All Pro's routine.

Huh? Just follow the routine as it is laid out...

Go onto the bb.com main page and go to exercises. There you will find multiple exercises for different body parts. Remember that your core is being worked constantly during this routine.

[aja5040]

Hey guy's I might have a problem coming up soon that I could use some advice on

I'm finishing up Week 2 of Cycle 1 and everything is relativly smooth for the most part (which I guess it should be for cycle 1), but I think I didn't figure out my 10 RM for my overhead barbell lifts right. I fall one or two reps shy on my heavy days and even on my lighter days they can be a little bit of a pain. At this point I don't see how I'm going to get 12 reps to pass onto the next cycle, and even if I do pass it seems the next cycle of these will seem almost impossible.

So what should I do? Just finish out the cycle and move on to the next one, but decrease my weight for this exercies, or keep the same weight I have now for the next cycle, or fail the cycle untill I can get it?

[LovesToSplooge]

SS = strength
All Pro's = hypertrophy

Both target different muscle types. Start with whichever you want. Both will give you decent strength and mass gains.

Thank you, I will try out AllPro and take some pictures of before and after.

[lrd3]

SS = strength
All Pro's = hypertrophy

Both target different muscle types. Start with whichever you want. Both will give you decent strength and mass gains.

Huh? Just follow the routine as it is laid out...

Go onto the bb.com main page and go to exercises. There you will find multiple exercises for different body parts. Remember that your core is being worked constantly during this routine.

i'm on spread with you or would +rep

[FourEyedGeek]

I don't think those are high weights at all. I worked out for 2 - 3 years, not really following a routine and doing splits without compound lifts. I fall into the category of "beginner" because I cannot squat twice my weight nor 1.5x my bench.

Oh, okay. Working out for 2 years plus is enough of an explanation as to why a "beginner" can lift that much weight. Even if it is light. I was just curious as I felt weak reading those figures.

I've heard that working a heavy bag is a very good form of cardio - who doesn't enjoy punching things? It's also a great stress reliever; there's bound to be at least one in your gym. There's also skipping and swimming too.

Those are great suggestions, thanks. I was thinking of buying a punching bag, but not for fitness exactly. I wanted to be able to throw a punch if I ever needed too.

The heavy bag is definately great cardio. I really don't care for staionary cardio like the treadmill or eliptical. They are okay for a warm up, but not a 20 minute cardio workout. 3 minutes on and 1 minute off intervals on the heavy bag keeping your feet moving the whole time will definately get your heart pumping. And you don't have to crush the bag with power blows. Just a good rythm is all you need.

Another vote for the bag, well I have space in the garage to install one, so I think I'll go check it out. Cheers!

Perhaps you should see a specialised doctor for your back problem before continuing.
You really shouldn't be making ANY adjustments to this routine.

Overhead presses are supposed to be standing.

There's no such thing as "good" and "bad" foods. As long as you are sticking to your calories and macros, you can eat whatever you want - that includes chips. You want to try and consume less simple carbs and various types of fats though.

You do not need to do cardio, although it is good for cardiovascular health. I enjoy walking and running (outside) on occasion, as well as using my punching bag. It's a great stress reliever and a very good form of cardio.

Hey WFKA,

The reason I am making adjustments is because I am doing it from home, I don't have a squat rack so I can't do a normal squat. That is why I have made it a hack-squat, should be almost as good, I think.

When trying to lose fat, the 2nd post said "for fat loss, your diet will be far more important than any cardio that you do." So, I assumed this meant eating healthy. I have switched to 5-6 meals a day, eating porridge with eggs for breakfast, between is fruit, nuts with vitamins and fish oil, for lunch is meat with salad, between is fruit and nuts, and for dinner I have meat and veg. Later if still hungry I will have small protein shake or nuts, depending how I feel.

I really only want to build lean mass, I'm not in a rush to get bigger. I want to build up, but not to get big and then cut after.

A 3rd vote for the bag as cardio, sounding really good to me. I dislike jogging as my left leg always aches and well it hurts without the good feeling lifting weights give.

[FitnessFan76]

Lucky you having a garage! I could have one hell of a home gym/games room if I did - snooker table in one half of the space and gym equipment in the other half - with a punch bag being among the first things installed.

Another thing you could do is join a boxing club - that's what me and my nephew did a while back. You don't have to hit/be hit unless you want to, you can just do pad/bag work. Mate, the warmup alone was a real killer, and you're constantly on the move as you throw punches while doing pad work - after your first session, you will feel like The Tin Man the next day. Joining a club will also improve your punching skills and strength - you did mention that you'd like to learn how to throw a proper punch. You'll learn jabs, hooks, crosses, uppercuts, how to lean, how to bob and weave; it's great fun, wasn't that expensive and it's one hell of a cardio session as well as being a great stress reliever.

[WFKA]

Hey WFKA,

The reason I am making adjustments is because I am doing it from home, I don't have a squat rack so I can't do a normal squat. That is why I have made it a hack-squat, should be almost as good, I think.

When trying to lose fat, the 2nd post said "for fat loss, your diet will be far more important than any cardio that you do." So, I assumed this meant eating healthy. I have switched to 5-6 meals a day, eating porridge with eggs for breakfast, between is fruit, nuts with vitamins and fish oil, for lunch is meat with salad, between is fruit and nuts, and for dinner I have meat and veg. Later if still hungry I will have small protein shake or nuts, depending how I feel.

I really only want to build lean mass, I'm not in a rush to get bigger. I want to build up, but not to get big and then cut after.

A 3rd vote for the bag as cardio, sounding really good to me. I dislike jogging as my left leg always aches and well it hurts without the good feeling lifting weights give.

As long as you are squatting, it should be fine.

You have been misled. Eating healthily does not equal fat loss. Eating in a caloric deficit equals fat loss. There is also no evidence to suggest that eating six meals a day is any better than eating three meals a day. All that matters is that you are hitting your calories and macros at the end of the day.

There is no way that you can gain lean mass without gaining fat and having to cut unless you eat at maintenance while you lift, but that will take a long time and is a waste of time IMO. You should bulk, aiming to gain 0.5lbs a week.

[VegasBhoy]

Can you give me an idea of what your form is like for SLDL and BOR? Also, I have said this before; do not cheat yourself into thinking that you're superman.

Form > weight

If your form is off, it doesn't matter what weight you are using. If one person was squatting 100kg because they were not going below parallel, they will be getting less of a workout than someone going below parallel but lifting less.

Its hard to explain but SLDL basically standing upright, back straight holding the bar shoulder width apart, keeping back straight while head up looking at a fixed point, with legs very slightly bent but locked if that makes sense lower the bar keeping it as close to my legs as possible beyond my knees until the weights touch the floor, then slowly back up using the hamstrings to pull the weight up to starting position. Obviously I cannot be 100% sure if my form is spot on but I never had trouble before with ANY of the workouts, sure I felt a bit sore and stiff the next day but in a good way! Defo no back issues doing SLDL.

[WFKA]

Its hard to explain but SLDL basically standing upright, back straight holding the bar shoulder width apart, keeping back straight while head up looking at a fixed point, with legs very slightly bent but locked if that makes sense lower the bar keeping it as close to my legs as possible beyond my knees until the weights touch the floor, then slowly back up using the hamstrings to pull the weight up to starting position. Obviously I cannot be 100% sure if my form is spot on but I never had trouble before with ANY of the workouts, sure I felt a bit sore and stiff the next day but in a good way! Defo no back issues doing SLDL.

The barbell shouldn't touch the floor. Your back should remain straight thoughout the exercise and should never arch. Are you sure that your back isn't arching when you bring it down?

Form: http://www.bodybuilding.com/exercise...rbell-deadlift

[7V64]

Correct me if I'm wrong, but it doesn't seem like this program has enough lat work.

[WFKA]

Correct me if I'm wrong, but it doesn't seem like this program has enough lat work.

Bent-over rows hit your lats pretty hard.

Perhaps you should try this routine before criticising it.

[VegasBhoy]

The barbell shouldn't touch the floor. Your back should remain straight thoughout the exercise and should never arch. Are you sure that your back isn't arching when you bring it down?

Im 6' 2" with pretty long arms so maybe thats why the weights touch the floor, and I mean touch barely, defo keep my back straight througout, that is my main focus when doing any lifting really, never let my back arch. Aye thats the video I based my form on when starting the program 1st time around, really I think ive just not let my back heal 100% before getting back into things but the problem now is do I continue withought any lifting that is gonna effect my back or just stop again altogether? That I really do not want to do!