AllPro: A Simple Beginner's Routine part III

[PerfectCreature]

You should rest tomorrow.
Eat well, get a good nights sleep.
Always let your muscles rest and recover.

[BuiltforSin]

What???

This program is specifically designed for hypertrophy, ie mass.

It is NOT designed as a fat loss program. Fat loss is a function of diet. In other words, you can lose weight watching tv and scratching your balls.

Would this not be a good routine if someone is cutting? I'm currently in my third week of cutting, and did my first set tonight and I was really happy with the workout.

[PerfectCreature]

Would this not be a good routine if someone is cutting? I'm currently in my third week of cutting, and did my first set tonight and I was really happy with the workout.

Pay no attention to that comment in reference to your goals. That was a post made due to a misunderstanding of something I posted. Cutting is about burning more calories then you consume, and making your body feel the need to keep muscles over fat by working the muscles.
It requires more control then bulking.
Read this article for a better understanding.
http://www.bodybuilding.com/fun/drwilley3.htm

I think this would be an excellent program for your needs.

[Cory6494]

Alright first post ever. I'm thinking about starting this routine this summer. I have to admit though, at 19 years old and 125 lbs with no lifting experience, these exercises are mildly terrifying. Am I really strong enough for deadlifts and bench presses? Where should I start? Should I just lift the bar? The last thing I want to do is make an ass of myself and get injured.

Also, would I be wussing out if I used the smith machine? Can I still get a good workout on a smith machine? Are squats and rows even possible to do with a smith machine?

[TheGUNNER13]

Completed second week of first cycle! Sadly I failed at the last set of OHP (standing). Everything else I completed with little difficulty I would say! I started OHP with 77lbs (this is the weight I can do 10-12 reps earlier). Today completed my first set of OHP with much difficulty and got 9 reps, but on the second set just got 8 reps! Don't know what's wrong....

Should I reduce the weight for the next week? Or is this excepted and I should be fine next week?

Thanks, this program is busting my a**. :P

[lui8906]

Alright first post ever. I'm thinking about starting this routine this summer. I have to admit though, at 19 years old and 125 lbs with no lifting experience, these exercises are mildly terrifying. Am I really strong enough for deadlifts and bench presses? Where should I start? Should I just lift the bar? The last thing I want to do is make an ass of myself and get injured.

Also, would I be wussing out if I used the smith machine? Can I still get a good workout on a smith machine? Are squats and rows even possible to do with a smith machine?

Checkout the exercises on the BB.com website. They have text and video instructions on how to perform all of the exercises. Yes just start with the bar. No, don't use the Smith Machine. Just forget about the machines completely you won't need them at all for this program. Trust yourself, get educated on how to perform the exercises and then go for it.

Completed second week of first cycle! Sadly I failed at the last set of OHP (standing). Today completed my first set of OHP with much difficulty and got 9 reps, but on the second set just got 8 reps! Don't know what's wrong....

Should I reduce the weight for the next week? Or is this excepted and I should be fine next week?

Don't adjust the weight mid cycle. You only missed it by one rep, don't sweat it and try and do better next workout. Failing a set is only of real importance if it is on your test week (week 5). I failed OHP for my first cycle. But have upped the weights since.

[mdbsbl8]

I completed test day c1 today and passed all my lifts. Super pumped to start c2 next week.

[TheGUNNER13]

Checkout the exercises on the BB.com website. They have text and video instructions on how to perform all of the exercises. Yes just start with the bar. No, don't use the Smith Machine. Just forget about the machines completely you won't need them at all for this program. Trust yourself, get educated on how to perform the exercises and then go for it.



Don't adjust the weight mid cycle. You only missed it by one rep, don't sweat it and try and do better next workout. Failing a set is only of real importance if it is on your test week (week 5). I failed OHP for my first cycle. But have upped the weights since.

Thanks man, really helped! have to complete my set next time!

[Chumpalot]

I'm into my 4th week. Yesterday's Heavy day felt good. I can already feel a difference when benching. I just feel able to manipulate the weights more effectively and with better control. Same for most of the other exercises and I'm looking forward to packing on the 10%

So next cycle ive decided I will recalculate my 10rm again and include a tricep isolation.

I really got to concentrate on some ab routines for the off days... just cant bring myself to work out at home though... in the gym im in the zone but not in the house.

Mate, I was the same. Working out at home sucks really. Previously I've always worked out at home and lacked the direction and discipline of a decent program to keep me motivated. This program has changed all that. Now I go out back, do my thing for 45mins - an hour and I'm done. Back inside to chill and relax.

Regarding the abs workout. Make it high intensity and for 6-8 minutes. Again I do mine outside in the garden on a mat, here's my workout:

30 seconds Russian twists (with added weight)
30 seconds Plank Punches
30 seconds Mountain Climbers
30 seconds Reverse Crunches

x 4

No reason why this can't be done from home imo. There's really no point in driving to the gym for 8 minutes

[GrimDim]

Hey guys. Started the program again recently. Yesterday, i it was heavy day and i had difficulty doing my stiff legged deadlifts. I always found them difficult and my form is completely wrong. But i can't fix it no matter how much i train, i can't reach far enough down and i can't keep my back straight. Today, my lower back hurts a lot, which means i injured it yesterday. So i've decided i should look for SLDL alternatives. Would you be kind enough to offer choices that would still go well with the program? I know the "don't change anything" policy, but i like the program and i want to keep doing it without snapping my lower back for life. Thanks.

[MLC0412]

Hey guys just a question.

I kinda dont understand what you will do if you fail a rep on your last week. (That'll be week 5, 12 reps, heavy day)

Allpro said that if you fail you should repeat the cycle for the same weight until you get in all your reps with good form to 12reps then you can bump up your weight.

So does that mean I would have to repeat starting 8 reps again? Or would I just repeat the 12rep week using the same weight until I get it all clean?

Thanks for the advice. Cheers on the thread!

[zipikaya]

I have a question about calf raises... I can't use a high enough weight to fatigue my calves. I tried with 220lbs, and it just doesn't feel safe enough, I'm pretty much wobbling and shaking. Did more than 12 reps though... Should I use a lower weight and higher reps perhaps? Maybe go for dumbbells and one leg at a time? Cheers

[Chumpalot]

Hey guys just a question.

I kinda dont understand what you will do if you fail a rep on your last week. (That'll be week 5, 12 reps, heavy day)

Allpro said that if you fail you should repeat the cycle for the same weight until you get in all your reps with good form to 12reps then you can bump up your weight.

So does that mean I would have to repeat starting 8 reps again? Or would I just repeat the 12rep week using the same weight until I get it all clean?

Thanks for the advice. Cheers on the thread!

You repeat any failed exercises again for the next cycle and keep the weight the same. Any exercises you successfully managed 2 x 12 you up the weight for the second cycle by 10%.

Hope that helps

[clarkecm]

Hey guys. Started the program again recently. Yesterday, i it was heavy day and i had difficulty doing my stiff legged deadlifts. I always found them difficult and my form is completely wrong. But i can't fix it no matter how much i train, i can't reach far enough down and i can't keep my back straight. Today, my lower back hurts a lot, which means i injured it yesterday. So i've decided i should look for SLDL alternatives. Would you be kind enough to offer choices that would still go well with the program? I know the "don't change anything" policy, but i like the program and i want to keep doing it without snapping my lower back for life. Thanks.

I would suggest reducing the weight and working on your form. You can learn how to do it right. Lots of videos out there that show how to do it. Or if you workout at a gym you could get one of the trainers to show you proper form.

[MLC0412]

You repeat any failed exercises again for the next cycle and keep the weight the same. Any exercises you successfully managed 2 x 12 you up the weight for the second cycle by 10%.

Hope that helps

Alright thanks! That was what I was confused about. I thought you repeat the whole routine again. Haha. Thank you!

[MLC0412]

I would suggest reducing the weight and working on your form. You can learn how to do it right. Lots of videos out there that show how to do it. Or if you workout at a gym you could get one of the trainers to show you proper form.

Right! Thanks. Though Im pretty confident with my form because I give extra attention when it comes to form and getting each set clean. Though at the end of the set Im almost burned out when performing some of the last exercises during heavy days and thats what gets me. Haha. But thank you for the advice!

[FitnessFan76]

Completed second week of first cycle! Sadly I failed at the last set of OHP (standing). Everything else I completed with little difficulty I would say! I started OHP with 77lbs (this is the weight I can do 10-12 reps earlier). Today completed my first set of OHP with much difficulty and got 9 reps, but on the second set just got 8 reps! Don't know what's wrong....

Should I reduce the weight for the next week? Or is this excepted and I should be fine next week?

Thanks, this program is busting my a**. :P

I can tell you what's wrong; it's quite simple really: OHP is a biatch.

[Chumpalot]

I can tell you what's wrong; it's quite simple really: OHP is a biatch.

I feel the same about barbell curls to be honest. I hate them.

[TheGUNNER13]

I can tell you what's wrong; it's quite simple really: OHP is a biatch.

ha ha....
just hope next time I don't fail!

[FitnessFan76]

ha ha....
just hope next time I don't fail!

Tell me about it! I failed OHP on the last cycle by no more than one or two reps (my form was beginning to go by then, and I couldn't complete the twelfth rep). This time round, I'm hopeful because I haven't failed it once yet whereas last time round I was consistently failing the second heavy day set.

[BuiltforSin]

Pay no attention to that comment in reference to your goals. That was a post made due to a misunderstanding of something I posted. Cutting is about burning more calories then you consume, and making your body feel the need to keep muscles over fat by working the muscles.
It requires more control then bulking.
Read this article for a better understanding.
-link-

I think this would be an excellent program for your needs.

Thanks for the link. That was very informative, and just what I was looking for. I've been trying to nail my diet since I started. + rep

Was anyone else's squats really low when they first started? Last night was my first night doing this program, and my squats were pretty low. I was struggling to do two 35lbs weights on the bar. I felt my form was good, and I was squatting low [ATG?]. haha

[dajaneywo]

Yesterday was day one on the program. I felt awesome after the workout. Kudos to you guys that also started changing your lives.

Squats: 100lbs (low weight - scared to re-injure my back)
Bench Press: 110lbs (1.5Xbody weight as a goal? maybe in 5 years :\)
BOR: 90lbs
OHP: 50lbs (I hate these. This exercise must die.)
SLDL: 60lbs (low weight - scared to re-injure my back)
Curls: 50lbs (my favorite exercise)
Calf Press: 100lbs + body weight

Edit: I've seen test day repeated in posts. I'm going to assume that this is the heavy day on week 5 of a cycle?

[HFABamaFan]

Started my C3W1 on Monday check out the improvement in my weights from C1-C3!

Started Now

Squats 135 -> 170
Bench 85 -> 110
BOR 40 -> 70
OHBP 55 -> 70
SLDL 135 -> 150
BC 35 -> 65
CR 115 -> 135

[teaayemmmmwhy]

I'm I the only one that enjoys OHP?

I say that now... but in 3 hours time i'll hate them...

[FitnessFan76]

Yesterday was day one on the program. I felt awesome after the workout. Kudos to you guys that also started changing your lives.

Squats: 100lbs (low weight - scared to re-injure my back)
Bench Press: 110lbs (1.5Xbody weight as a goal? maybe in 5 years :\)
BOR: 90lbs
OHP: 50lbs (I hate these. This exercise must die.)
SLDL: 60lbs (low weight - scared to re-injure my back)
Curls: 50lbs (my favorite exercise)
Calf Press: 100lbs + body weight

Edit: I've seen test day repeated in posts. I'm going to assume that this is the heavy day on week 5 of a cycle?

Yep. If you pass both 12 rep worksets of any given exercise, you increase the weight by 10% for the next cycle. Any that you fail, you remain on the same weight for the next cycle.

[LucasMountain]

I have a question.

I work out at home and it is time consuming changing the weights after each warm-up set / set. Sometimes I am pushed for time and have under an hour to complete the workout so would it be ok to do two sets of 35% of the work set weight rather than one set of 25% and one set of 50% for the warm up sets?


Sorry if it is a dumb question...im sure it ll be ok just wanted to check.

PapaPumpkin is right. If you will keep the weight constant for your warm ups, you might as well increase the reps. Another way i think you can make your warm up time count is by varying the rep speed during the set. Say you intend to do 12 reps on your 2nd warm up set, do the first 4 reps on a moderate pace, then the next 4 with a bit slower pace and then do the last reps with a faster pace. Just be careful not to do it too fast