Dont feel im being pushed on my FullBody - Move to Split? [REPPING]

[Nilsdejongh]

Alright, im currently doing the AllPro Beginners full body (Stickied) and finding its not pushing me.. calculated my 10 rep max fine and everything..

friend made me do a day where he did tri's, shoulders and abit of chest.. and the tenderness and ache in those muscles is so much more and i've never felt that on my full body (not to the same degree)..

Shall i move to a split? commitment isnt an issue as i can willingly go up for 5 days a week!
(im one of the types where im not naturally stocky - currently eating a big calorific surplus to try and bulk up)



just want to know what you guys think - full body or split? any examples of workouts?

[rjohndrew13]

What are your lifts at? What are your body stats? How long have you been on All-Pro? Are you still making progress?

[Saschlitt]

Soreness isn't a good way to judge how well a program is/isn't working. Wether you are increasing weights progressively is what you want to look at

[mariusdeac]

Do JasonDB's 5x5 which has more volume than AllPro's routine.

[Adrian77]

Your problem is that Allpro's isn't noob enough for you. You can probably progress from workout to workout rather than week to week. Do a program like SL5x5 or JasonDB's novice 5x5 for bodybuilding.

Splitting means you are going slower not faster. You only split when the volume becomes so great that you need more recovery. It is a less effective method of training if you are capable of more.

[Nilsdejongh]

5x5 is alot heavier weights with lower reps right? what does increased weight and less reps do?

[Saschlitt]

Makes you stronger

[seanfl02]

What week of allpro's are you on?

[LPAthickness]

5x5 is alot heavier weights with lower reps right? what does increased weight and less reps do?

Um...you'll get bigger and stronger?

[krysix]

I think all pro's routine is pretty good for advanced beginners but not for people that has just started lifting (unless you have some physical problems or you are old) because 10% when you just lift the bar is a bad progression for a beginner. This is what I did: I started with Starting Strength until my squat was 3x5x100kg and then I started All pro's and I assure you that it will push you then. Even my light days are now heavy.

[dk240t]

Is your goal to be more sore? If so, switch to the workout plan that makes you more sore.

Is your goal to get stronger? If so, stay on the program that allows you to make more strength progress.

[cjscore]

The light days on All Pros are mini deloads. Stick with the program through 5 cycles (around six months), then come back and tell us you are not feeling it. It works, it may seem like the progression is slow but you are adding reps every week (this is significant). The mini deloads are set so you want burn out and you will keep progressing.

[legdaybestday]

Everyone is different. You need to find a regime which is best tailored to your needs and the best way to figure that out as I have found is by experimenting! I've done splits where I focus on a single muscle per day or where one day is upper body and the next day is lower body and I've also done full body. I've gotten gains (size and strength) off of each of these...as long as the intensity is there you will get results. It is not about the weight you lift, it is about the way you move the weight you are using!

If you've done the current program you're on for a while now and are comfortable with the exercises it's providing for you than you should feel free to change it up by either adding more weight to the exercises and pushing yourself, increasing the tempo on the negative phase of the lift, or adding additional exercises and movements.

[Adrian77]

5x5 is alot heavier weights with lower reps right? what does increased weight and less reps do?

It will make you bigger and stronger.

The most important things are frequency and progression. Frequency is hitting the same muscles as often as your body can recover from sufficient stimulus. In your case, that's about 48-72 hours. Progression in these programs is adding weight to the bar (other programs it can be decreasing rest time and increasing reps but that's another story). In order to progress, you will also need to reset the weight to allow your body to recover at times. Usually this is about 85% of the weight you get stuck on. When you can no longer progress despite resetting, that is when you need to decrease frequency (or intensity but that's another story too. Cross that bridge in 12 months from now).

[RockCrab]

RockCrab's Tired and Sore Routine:

This routine is designed to be used only by those trainees who are not now, but who would like to be both tired AND sore. Follow this 3x / week or as often as your schedule allows. Failure to complete this routine at least 3x / week will result in less than optimal gains. If you skip a workout YNDTP (You're Not Doing The Program) - so don't come on here bitching about your results. Here we go:

1) Stay awake for 72 hours. This is a must and must be EXACTLY 72 hours. More than 72 hours can result in over training. Without following this precisely, YNDTP and don't show up on here claiming that you are. The effect of this 72 hour awake period is to make you tired. It WILL work, if you do it, guaranteed.

2) Now that you're good and tired, it's time to get sore. Climb to the top of the highest flight of stairs you can find. Now this part is important - you MUST be wearing some kind of pant WITH pockets, shorts will work (if they have POCKETS!). Shove your hands firmly into your pockets. Stand on the edge of the top stair and lean forward. Keep leaning until the stairs look like they're rising to meet you; maybe a little too fast. This is good! You are on your way to some serious soreness. This part of the program is taken from Mentzer's HD. ONE SET SHOULD BE ALL YOU NEED!!! If for some reason you have not achieved your desired level of soreness, climb back to the top of the stairs and repeat - backwards this time ***WARNING*** this is an ADVANCED technique and should not be used until at least your second week!

In the event that this program somehow does not make you sore AND tired, please post a video for a form critique. There are plenty of people on this site who are qualified and would be happy to give you solid advice. Thanks for reading and good luck with your 2013 fitness goals!


disclaimers: The above routine is the property of RockCrab it may be reproduced, copied or otherwise plagiarized for measly reps. YNDTP is copyrighted by SS parrots everywhere and is used without permission. Mentzer HD training style is effective mostly for routines like the one above. User assumes all risk to life and limb.


In all seriousness, effective metrics for measuring progress are weight added to the bar, reps completed, sets completed, or reduced rest time. Subjective metrics are subjective. Look it up.

[-JR]

For total beginners, I'd recommend lifting AMRAP (as many reps as possible), one rep before failure for a few weeks till you find a comfortable 10 rep max. When starting, everything is new and feels heavy. Get used to the weights and movements, otherwise that 10 rep max will be off.

I've been on AllPro's routine since November. When I started 95 was my bench, currently it is 145, in 2 weeks it will be 155. If you wanna be sore, go with something else. If you want to progress and lift more, stay with AllPro's.

Try this-calculate your 10 rep max in 6 months for your favorite lifts. I guarantee you'll hit them. Do they look good? There's your gainz.