I am a beginner my current weight is 70kg, I can bench 45kgs for 10 reps, squat 55 kgs for 10 reps max
I like the program, however I feel like 3 days a week are not enough, I have a lot of free time and I can workout 6 days a week
been thinking to follow a 5 day training split (chest tris, back bis , legs , shoulders and on fifth day abs and a weaker bodypart)
my main goal is to gain mass and get in shape (max 80kgs with 9-10% bf is where I want to be)
based on my goals, should I follow this program or do the 5 day training split ?
any advice is much appreciated.
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Results 6,061 to 6,090 of 9967
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02-18-2013, 12:31 AM #6061
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02-18-2013, 01:21 AM #6062
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02-18-2013, 02:08 AM #6063
Quick question regarding this routine:
Would it be detrimental in any way to add rear delt flyes to the end of the workout? I know All Pro advised against adding exercises, at least until after the first couple of cycles, but he did also say you could add pulldowns at the end if you have any energy left.
My main reason for wanting to add this is for posture reasons, also the fronts and sides seem to get worked more in this routine, leaving the rears neglected. I could row them for Bent-Over Row, but I row towards my waist and not towards my chest.
Would this stuff me up in any way?
(Just reposted this from the last page, since my question was at the very end and got missed)
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02-18-2013, 02:14 AM #6064
Squats 10rm - 135lbs
Bench 10rm - 155lbs
BOR 10rm - 110lbs
OHP 10rm - 110lbs
SLDL 10rm - 65lbs
BB Curls 10rm - 60lbs
Calf Raises 10rm - 65lbs
Those are my 10rm. I probably could've done 5 or so more pounds on each, but I want perfect form. Any suggestions for calf raises? I'm in a very ****ty gym in Afghanistan, and the best I could was throw a bar over my shoulders and do them off a little ledge.
Doing my heavy day tomorrow. Last question, we only do 2 working sets for all the exercises? (Besides the warm ups for squats, bench, and rows).
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02-18-2013, 02:35 AM #6065
Starting Cycle 2 Week 1 Day 1 today!!!!
Lifts from 1st cycle to 2nd cycle
Squat: 225 to 245
Bench Press: 135 to 150 (My weak point)
Bent over Row: 130 to 140
Press: 85 to 95
Stiff Leg DL: 150 to 180 (150 was way too easy so bumped up 20%)
BB Curl: 80 to 90
Calf Raise: 135 to 150 and may go up more.
Can't wait to hit the gym today!!
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02-18-2013, 02:54 AM #6066Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.
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02-18-2013, 04:34 AM #6067
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02-18-2013, 06:29 AM #6068
- Join Date: May 2012
- Location: Kitchener, Ontario, Canada
- Age: 32
- Posts: 34
- Rep Power: 0
Yesterday I did my first heavy day, Cycle 1 of this program. It was really great. Today is my off day. I will go workout my abs today but I'm a little confused about the cardio portion. I was thinking of either doing 45-60 minutes of LISS (walking in my neighbourhood, quite a few hills, with a 20 lb. weighted vest) or HIIT (15 minutes of jump rope). I've done HIIT in the past but I'm worried that if I continue this way, with the heavier weights I just started lifting, I might not be allowing my leg muscles to properly recover. Any input?
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02-18-2013, 06:35 AM #6069
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02-18-2013, 07:13 AM #6070
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02-18-2013, 07:43 AM #6071
If you HAVE to add it for medical/posture reasons ("work your rear delts, Doc said" thing), then by all means do it at the end of the workout and for 1 set, as Allpro designed.
If you THINK you should hit then directly, stick with the program as it is for at least 2 cycles (c'mon, it is only 10 weeks), then, if you still feel like your rear delts are "lacking behind", add the lift as Allpro designed: end of workout, 1 set.
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02-18-2013, 08:06 AM #6072
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02-18-2013, 08:06 AM #6073
Cycle 1 Week 5 heavy day today. 12 reps were kinda hard on deadlift, benchpress and bicep curls.
Start cycle 2 next week, probably going to increase the weight on squats, bench, dead and bent over row. OHP will be too heavy if I increase it since the minimum plate in my gym is 2.5kg. I'm amazed at my standing calf raises though.It's just bodybuilding... y u heff to be mad?
Bulking on Candito Linear Program (Strength/Hypertrophy).
1RM Deadlift - 130kg
5RM Squat - 110kg
5RM Bench - 90kg (with spot)
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02-18-2013, 08:30 AM #6074
I was told about this workout on Saturday and I haven't been in the gym in a couple of months. Cycle 1 Day 1 was pretty awesome. I'm definitely feeling it in my legs right now. I can't wait to see what this program will do for me! Looks like it's pretty popular.
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02-18-2013, 09:06 AM #6075
Your a beginner like most of the people in this thread. So yes, this program does suit your needs. Focus on your diet more than how many days a week you can train. You need the rest days, the program was made keeping them in mind so why modify it? Try it out for at least 4-5 cycles, that's 25 weeks.
It's just bodybuilding... y u heff to be mad?
Bulking on Candito Linear Program (Strength/Hypertrophy).
1RM Deadlift - 130kg
5RM Squat - 110kg
5RM Bench - 90kg (with spot)
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02-18-2013, 09:23 AM #6076
- Join Date: Dec 2012
- Location: Devon, United Kingdom (Great Britain)
- Age: 49
- Posts: 177
- Rep Power: 146
Passed all my lifts on my week 5 Heavy Day..... cycle 2 here I come! Loving this program so far.
Best advice to all the people worrying about this, that or the other: Just get under the bar and lift with good form. What you eat will determine the rest......
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02-18-2013, 09:53 AM #6077
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02-18-2013, 10:39 AM #6078
Cycle 2 Week 4 Heavy day; Not happy today, not happy at all. Failed on last rep of second work set of bench (probably because I don't have a spot). In my annoyance I ended up doing OHP before BB row, failed on second set of OHP, only made it to 6 reps. FML
This is my 3rd week cutting on intermittent fasting, Training in a fasted state. Could this be causing the failures? I mean I breezed through the first cycle, no failures, but this is really pissing me off
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02-18-2013, 10:46 AM #6079
- Join Date: Jun 2010
- Location: Texas, United States
- Age: 34
- Posts: 1,044
- Rep Power: 371
Started this today and workout 1 felt good. Looking forward to doing this for several cycles. Now, I just have to get my diet in check.
"It's not whether you get knocked down; it's whether you get back up."
- Vince Lombardi
The highest compliment that you can pay me is to say that I work hard every day, that I never dog it."
- Wayne Gretzky
PSN: tnerb_
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02-18-2013, 10:47 AM #6080
Did this program for about 6 months to start my lifting, its been like a year and a half now (was just running the big man on campus). Should I maybe revisit this? The first time I did it I didn't listen to the decreasing weights as the week goes on. Would it make that much of a difference? Right now I'm around 165, can bench 205x2, squat 275x8 and deadlift 225x10
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02-18-2013, 10:47 AM #6081
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02-18-2013, 10:52 AM #6082
Question, can anyone help me with a problem I've been having;
Whenever I bench press, one arm is stable, the other arm gets all shaky, any ideas how I can fix this?
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02-18-2013, 10:53 AM #6083
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02-18-2013, 10:53 AM #6084
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02-18-2013, 10:54 AM #6085
Depends on what your goal is (bulking or cutting). Here's a decent article: http://www.bodyrecomposition.com/mus...ass-gains.html
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02-18-2013, 10:57 AM #6086
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02-18-2013, 11:01 AM #6087
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02-18-2013, 11:08 AM #6088
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02-18-2013, 11:10 AM #6089
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02-18-2013, 11:12 AM #6090
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