AllPro: A Simple Beginner's Routine part IIII

[tmckeon]

2 days in like 48 hours? or like monday and then again on thursday?

Yes, Mon and Thru. or Tues and Fri, etc.

Here is a link to a doc in which All Pro explains some of the special circumstances;

http://forum.bodybuilding.com/showth...post1137774893

[alevar]

Finally today I managed to start the programme. It went fine, but I have a couple of questions:

-How important is the order that we do each exercise? For example, today I waited 30 minutes for the olympic barbell to do my squats and bench press..could have I done another exercise before the squats or the order AllPro presented the exercises must be followed?
-During squats I felt the bar pressing so heavily on my shoulders, is that normal?

Thanks guys

[tmckeon]

Finally today I managed to start the programme. It went fine, but I have a couple of questions:

-How important is the order that we do each exercise? For example, today I waited 30 minutes for the olympic barbell to do my squats and bench press..could have I done another exercise before the squats or the order AllPro presented the exercises must be followed?
-During squats I felt the bar pressing so heavily on my shoulders, is that normal?

Thanks guys

Its best to follow the order listed. you will need as much energy for the major compound lifts as you can muster as the lifts get harder.

As you lay the bar on your back, just pinch your shoulders back giving you more meat behind you neck to support the bar.

[FitnessFan76]

In my opinion run however you like. If you enjoy doing 8 mile runs then do them. What good is it to do everything strictly by the book, so to say, and not do things you like to do. Yes it may impact your gains a little but I would wager a guess that it will not do them any significant harm. It may leave you a little tired and it may impact your lifts but then you will need to make a choice as to what is more important. Either way you are moving forward and becoming a more fitter you.

Keep up the good work.

When I first started All Pro's, I stopped all running as a lot of people seemed to be saying that a) cardio was unnecessary and b) it's bad for your knees. I sort of regret that because when I tried going running again a few weeks back, I could barely manage half my usual 5km route before feeling fatigued (prior to that, I could run 10km without any issues; sometimes 15km. On the flip side of that, I'm physically stronger than I was, but I'd like to get my cardiovascular fitness back as well. Thing is, only running had a noticeable effect on my CV fitness; I'd tried all sorts of cardio before - exercise bike, elliptical trainer but it was only when I committed to C25k (Couch to 5km) that my CV fitness improved and improved quickly.

I do think about doing ten minute runs three times a week, so I can start building up my fitness again but I am a bit worried about what I've read regarding its effect on the knee, especially given my right knee isn't in the best of shape to begin with - but again on the flip side of that, when I was running regularly my fitness was at its best level ever; better than when I was a teen, and better than my twenties.

[Supercalle]

I'm on cycle one week 3 day 2. Have failed on the OHP the last 2 sessions, only squeezing out like 8-9 reps instead of 10.. Guess on this one I wont be able to bump up the weights when it comes to test day at 12 reps :/..

Also I have some other questions and concerns..
1 I use the same weight at the ez-bar biceps curl throughout the whole week, AKA NO light nor medium day, how dentrimental is this?
2. I really would like to fit in some dips and chins, @ what day would it be best to add those exercises? Or Will it be fatal for My progress? Thanks in advance

[stitch123]

When I first started All Pro's, I stopped all running as a lot of people seemed to be saying that a) cardio was unnecessary and b) it's bad for your knees. I sort of regret that because when I tried going running again a few weeks back, I could barely manage half my usual 5km route before feeling fatigued (prior to that, I could run 10km without any issues; sometimes 15km. On the flip side of that, I'm physically stronger than I was, but I'd like to get my cardiovascular fitness back as well. Thing is, only running had a noticeable effect on my CV fitness; I'd tried all sorts of cardio before - exercise bike, elliptical trainer but it was only when I committed to C25k (Couch to 5km) that my CV fitness improved and improved quickly.

I do think about doing ten minute runs three times a week, so I can start building up my fitness again but I am a bit worried about what I've read regarding its effect on the knee, especially given my right knee isn't in the best of shape to begin with - but again on the flip side of that, when I was running regularly my fitness was at its best level ever; better than when I was a teen, and better than my twenties.

I run on every off day except day before heavy 11 and 12 rep days. I do this as i get tested on running frequently. My strength has improved and my running has improved dramatically.

[FitnessFan76]

I run on every off day except day before heavy 11 and 12 rep days. I do this as i get tested on running frequently. My strength has improved and my running has improved dramatically.

How much do you run each day? I used to do 5km three times a week (at least - sometimes I'd 'get in the zone' and go for 10km). Thing is, I'm eating 3150 calories right now and that's a chore as it is (I've probably been under eating my entire adult life so I'm not really used to it just yet - six months is hardly going to make a dent in fifteen or more years bad habit). At my pace, 5km burns around 300 calories, so that's what I'd have to eat as well as the 3150 calories on running days. On top of that there's the question about impact on the knees. I could go down the track, but doing 5km just going round and round is mind-numbingly boring!

Either way I'm pretty sure that I could get my CV fitness back to where it was very quickly - it's just a matter of starting running again.

Anyway for what it's worth, someone I haven't seen for ages came round today and said I look 'bigger'. So that's good. I have put on almost a stone - should be fourteen pounds by the end of this week

I know - some of you could put down my total calorific intake in half a day.

[stitch123]

How much do you run each day?

I'm currently doing two interval sessions and 1 longer run a week.

Intervals are 8 x 0.25 mile with 2 mins rest or 4 x 0.5 mile with 2 mins rest and longer run is 10km. I get tested on 1.5 miles hence the intervals.

[Mainer215]

How much do you run each day? I used to do 5km three times a week (at least - sometimes I'd 'get in the zone' and go for 10km). Thing is, I'm eating 3150 calories right now and that's a chore as it is (I've probably been under eating my entire adult life so I'm not really used to it just yet - six months is hardly going to make a dent in fifteen or more years bad habit). At my pace, 5km burns around 300 calories, so that's what I'd have to eat as well as the 3150 calories on running days. On top of that there's the question about impact on the knees. I could go down the track, but doing 5km just going round and round is mind-numbingly boring!

Either way I'm pretty sure that I could get my CV fitness back to where it was very quickly - it's just a matter of starting running again.

Anyway for what it's worth, someone I haven't seen for ages came round today and said I look 'bigger'. So that's good. I have put on almost a stone - should be fourteen pounds by the end of this week

I know - some of you could put down my total calorific intake in half a day.

You are doing great. Keep up the work and the eating. It is paying off.

[FitnessFan76]

You are doing great. Keep up the work and the eating. It is paying off.

Thanks! I'm planning on continuing the bulk for another ten pounds or so; by then I'll be 150lbs. Then it'll be time to start getting rid of some of this fat, and looking fit as well as feeling fit.

It's most likely that I haven't put on as much as I could've done, as I did probably start All Pro's way too light. It's not light now though... no way; it'll be touch and go whether I pass bench next week and OHP is not looking good either.

So the next six months should be fun.

[Mainer215]

I'm on cycle one week 3 day 2. Have failed on the OHP the last 2 sessions, only squeezing out like 8-9 reps instead of 10.. Guess on this one I wont be able to bump up the weights when it comes to test day at 12 reps :/..

Also I have some other questions and concerns..
1 I use the same weight at the ez-bar biceps curl throughout the whole week, AKA NO light nor medium day, how dentrimental is this?
2. I really would like to fit in some dips and chins, @ what day would it be best to add those exercises? Or Will it be fatal for My progress? Thanks in advance

Your 10 rep max was probably set a little high. No need to worry. Keep trying to squezze out an extra rep each week and if you fail keep the weight for next cycle.

1) If your curls are fairly low it is probably not much of a problem this early on. As you progress it may be increasingly harmful to your progress. Why are you not following the program on your curls?

2) Do 3 full cycles before you add anything. On your fourth cycle add one of the exercises and the other on the fifth. Follow the same progression scheme as the others.

[RyforLo]

c1w4 heavy - killed it

[FitnessFan76]

c1w4 heavy - killed it

Nicely done!

[Mainer215]

Thanks! I'm planning on continuing the bulk for another ten pounds or so, so by then I'll be 150lbs. Then it'll be time to start getting rid of some of this fat, and looking fit as well as feeling fit.

It's most likely that I haven't put on as much as I could've done, as I did probably start All Pro's way too light. It's not light now though... no way; it'll be touch and go whether I pass bench next week and OHP is not looking good either.

So the next six months should be fun.

It just keeps getting better and better.

[ChefStefan]

Hey, this week I am figuring out my 10 rm. I have a few questions to help me piece together the weight for the different lifts.
1.Should i be squatting more weight then what i am SL dead lifting, the weight for these lifts are in the same ball park more or less.
2.Should i be able to over head press more weight then I up right row, as of now the weight i can lift is the same.
3.I see everyone lifting a good amount of weight for their calf raises compared to their other lifts. i cant lift that much it puzzles me. Are they counting their body weight in the final weight or are they just using a machine? I use a barbell for my raises. Thank you for your input, its much appriciated. God bless.

[tmckeon]

Hey, this week I am figuring out my 10 rm. I have a few questions to help me piece together the weight for the different lifts.
1.Should i be squatting more weight then what i am SL dead lifting, the weight for these lifts are in the same ball park more or less.
2.Should i be able to over head press more weight then I up right row, as of now the weight i can lift is the same.
3.I see everyone lifting a good amount of weight for their calf raises compared to their other lifts. i cant lift that much it puzzles me. Are they counting their body weight in the final weight or are they just using a machine? I use a barbell for my raises. Thank you for your input, its much appriciated. God bless.

Don't get caught up with weight you think you can or can't do. Starting out you'll find they're all over the place. you have weak areas and strong areas. However, over 4 or 5 cycles they will start to balance out properly.

Here is a good site to get an idea of capacity;

http://exrx.net/Testing/WeightLiftin...Standards.html

[Bicycle101]

NewB here... Sorry for these question, these probably have been raised before but I just cannot understand the answer(s) (being new and all in weight lifting).

1. What is the reason for the medium and light days?

2. Wouldn't it be better to always go all out while training? How can I go all out in medium and light days?

Thanks

[tmckeon]

NewB here... Sorry for these question, these probably have been raised before but I just cannot understand the answer(s) (being new and all in weight lifting).

1. What is the reason for the medium and light days?

2. Wouldn't it be better to always go all out while training? How can I go all out in medium and light days?



Thanks

Good questions.

1) It allows you body to recover and rest, a small deload if you may.

2) No, see number 1

Most beginners think that doing 20 different exercises 5 times a day is a good thing, but what they're doing is overloading their CNS. Over a short period of time, they will make gains, but they will eventually hit a wall of no improvements, and become more injury prone.

[Bicycle101]

Good questions.

1) It allows you body to recover and rest, a small deload if you may.

2) No, see number 1

Most beginners think that doing 20 different exercises 5 times a day is a good thing, but what they're doing is overloading their CNS. Over a short period of time, they will make gains, but they will eventually hit a wall of no improvements, and become more injury prone.

Thanks for the quick reply. Really appreciate it.

[stitch123]

How much do you run each day? I used to do 5km three times a week (at least - sometimes I'd 'get in the zone' and go for 10km). Thing is, I'm eating 3150 calories right now and that's a chore as it is (I've probably been under eating my entire adult life so I'm not really used to it just yet - six months is hardly going to make a dent in fifteen or more years bad habit). At my pace, 5km burns around 300 calories, so that's what I'd have to eat as well as the 3150 calories on running days. On top of that there's the question about impact on the knees. I could go down the track, but doing 5km just going round and round is mind-numbingly boring!

Either way I'm pretty sure that I could get my CV fitness back to where it was very quickly - it's just a matter of starting running again.

Anyway for what it's worth, someone I haven't seen for ages came round today and said I look 'bigger'. So that's good. I have put on almost a stone - should be fourteen pounds by the end of this week

I know - some of you could put down my total calorific intake in half a day.

The food and finding time to eat it (when you work on a ward) is a nightmare. I was cutting on 1600-1800 then started a slow bulk on 2200 which isn't enough as I have found over the last 2 weeks so upping to 2500 since Monday. Don't know if that will be enough yet.

[GP100]

I just realized that this whole cycle I've been doing calf raises wrong. I've been doing them on the flat floor without anything elevating them. I did them like this for so long in p90x that I didn't even think to look t the video. Maybe that's why they seemed so easy. Should I retest or just bump them the 10 % and go on?

[tmckeon]

I just realized that this whole cycle I've been ding calf raises wrong. I've been doing them on the flat floor without anything elevating them. I did them like this for so long in p90x that I didn't even think to look t the video. Maybe that's why they seemed so easy. Should I retest or just bump them the 10 % and go on?

If they felt toooo easy, ok to bump. If not, keep the same.

[Diwrnach]

OK I am on cycle 5, been ill twice during this time (sucks having kids in school sometimes) also pulled a muscle in my shoulder which knocked me out of lifting for a good 3 weeks, also worth noting I have heart disease and had a heart attack aged 27, now 36, not touched a weight in that time, or done any exercise, but not failed a single lift yet, just passed 5th cycle today, I am going to try and link two pictures, before and after up to now, i was 21 stone when i started, i am now 18.5 stone, if I cannot manage to post pics check out my bodyspace they are there as well, i would like to thank allpro you have potentially saved my life with this, and when i am lifting heavy aim to follow your intermediate stuff as well.

[hellosri]

C1W4 Heavy day yesterday. Could not complete 11 reps on the 2nd set for bench & OHP. Workouts are getting tougher, but making good progress so far.

[Diwrnach]

C1W4 Heavy day yesterday. Could not complete 11 reps on the 2nd set for bench & OHP. Workouts are getting tougher, but making good progress so far.

If you managed the reps the first set, and not the second, you probably just needed to rest a bit longer

[hellosri]

If you managed the reps the first set, and not the second, you probably just needed to rest a bit longer

I generally rest 1min between warmup sets and 1min:30s between work sets, as per All Pro's recommendations. Wouldn't longer rest reduce the overall intensity of the workout? I'm also cutting and want to maximize fat loss.

[Diwrnach]

I generally rest 1min between warmup sets and 1min:30s between work sets, as per All Pro's recommendations. Wouldn't longer rest reduce the overall intensity of the workout? I'm also cutting and want to maximize fat loss.

2-3mins is fine, he suggests no more than 3mins, oddly I was just reading about this as you posted it, I will copy/paste his reply....

No there's no real time limit but you don't want to take so long that you begin to cool off
and tighten up. That could cause an injury. I wouldn't take more than 2-3 minutes ever.
I've been able to maintain 2 minutes even when running the heaviest power lifting
programs. For most higher rep, 8-12 rep bodybuilding programs, 1:30 is about the
standard. In the 1-6 rep range you would need at least 2-3 minutes to let ATP levels be
restored.

So I would say take 2 mins or so instead of the 1min 30 and see if it helps.

[Diwrnach]

Just noticed you are on the first cycle, I would suggest you may have started off too heavy? maybe also if you are starting out your fitness might not be great? so may need long, I am on cycle 5 now, not failed a single lift and now I pound the routine out, where as to start with it was really hard work fitness wise.

[stitch123]

Gonna attempt C1W5 heavy in a couple of hours. Only had one rest day it been off work today and feel strong. If I wait until tomorrow to do it it'll be after a 13 hour shift which isn't ideal as I'll be knackered before I even start!

[GKC45]

2-3mins is fine, he suggests no more than 3mins, oddly I was just reading about this as you posted it, I will copy/paste his reply....

No there's no real time limit but you don't want to take so long that you begin to cool off
and tighten up. That could cause an injury. I wouldn't take more than 2-3 minutes ever.
I've been able to maintain 2 minutes even when running the heaviest power lifting
programs. For most higher rep, 8-12 rep bodybuilding programs, 1:30 is about the
standard. In the 1-6 rep range you would need at least 2-3 minutes to let ATP levels be
restored.

So I would say take 2 mins or so instead of the 1min 30 and see if it helps.

90 seconds max