AllPro: A Simple Beginner's Routine part IIII

[Sngo]

Successfully completed week 4 cycle 1 without any trouble plus i ran 18 miles a week on the thread mill. I don't mind starting out a bit too light, it gives me a chance to correct all my form before thing getting serious .

[marius42]

Successfully completed week 4 cycle 1 without any trouble plus i ran 18 miles a week on the thread mill. I don't mind starting out a bit too light, it gives me a chance to correct all my form before thing getting serious .

Agree, started a bit heavy and it have caused som trouble for me!

[Sngo]

Agree, started a bit heavy and it have caused som trouble for me!

The 10 reps max starting works great for a younger guys . Old dude like me i would like to start with 15 reps max

[Defgarden]

I do them at around 45 degrees personally. I think the more you bend over, the more chance of your back rounding.

I'm going to start doing them 45 degrees. I can't get all the way down anyway, and it just doesn't feel right to me ever.

[Sngo]

I'm going to start doing them 45 degrees. I can't get all the way down anyway, and it just doesn't feel right to me ever.

What works best for me is not keep slightly closer, slightly bent the knees and push the rear end as far back as i can while keeping your back straight. I slightly arch my back a bit downward.....

[Broscientist88]

Yer, it kind of invokes the same feeling in us Brits it would in you Americans if we were to use Al-Qaeda logos in our Avatars both are terrorist organisation that murders civilians on the streets and no I don't support the British occupation of Ireland either but any organisation that deliberately targets civilians as an act of war against a government is guilty of acts of terrorism as is any government that does the same.

Negged for sure!!

Im not American.

[FitnessFan76]

Im not American.

Doesn't matter what nationality you are; you're still applauding an avatar representing a terrorist organisation.

Edit: Teenage nephew remarked that my forearms are looking better - and getting a compliment out of him is the proverbial blood from stone!

[xyeLz]

That is the biggest bs excuse I've heard yet. In 6 months you couldn't spare an hour a few days a week?

Run the program as is. Eat right. Sleep good. It's that easy.

Thanks for help all!

I know it sounds ridiculous but it's tough with my work schedule to make sure the workout is done on schedule. I wake up at 5:30 and don't get home until around 7:30 so usually I'm in bed by 11, sometimes earlier or later.

Should be better now that the test is over with. I'll be moving closer to work come the end of the year too.

Thx!

[PerfectCreature]

Just starting my 3rd cycle on the 5th. Time is moving fast, huge improvement so from when I started.
Only exercise lagging is my overhead press, it is pretty low compared to the rest of my lifts.
Oh well, it will get there, I am sure of it.
I am considering adding on shrugs to the routine, I see a lot of people doing so with good results.

[robbiemorrish]

50 to 60 minutes, with 60 to 90 seconds rests

Hey, im trying to find a gym with Barbells but its difficult where I live as its mostly dumbbells. Does the Medium and Light days have to follow the exact 10% and 25%? Becauses its hard to find weights 10% during my medium lift.

Robbie

[wannagoheavy]

I'm going to start doing them 45 degrees. I can't get all the way down anyway, and it just doesn't feel right to me ever.

you can do closer to 45 degrees but it will hit your upper back and traps harder. The reason for BOR is to help bench and balance out a pull with a push and they are typically close in weight as well.

[FitnessFan76]

SLDL is a back exercise, not a leg exercise.

Keep your chest up and stay focused on form. Lighten the weight if you need to. You'll get it.

Surely SLDL/RDL hits the hamstrings as well?

[pleo242]

I'm excited to start this program although I'm going to be out of town from Thursday to Wednesday for one of my teammates from college's weeding so I should probably wait to start after then even though I took my ten rep maxes yesterday.
Having not lifted in over 8 months this should be fun. Has any other tall guy (I'm 6'8) seen any noticeable gains on this program. I lifted while I played bball in college but I was never a weight gainer, all of the calories burned during practices didn't help either.

[69cam]

Thanks all, some good suggestions there, I'll try them out tomorrow when I go to find out what my 10RM is.



That is an extremely impressive transformation, well done. Any health issues from what has obvioulsy been a significant change in lifestyle?

No real issues. One thing though, I sure have more energy than before.

[PerfectCreature]

Surely SLDL/RDL hits the hamstrings as well?

Yes, it does get the hamstrings.

[relgozen]

Would it be fine to run daily while running this program? I have a skinny fat frame and I want to gain muscle as well as lose some of the fat around my abdominal/hip region.

[Vaylor]

Surely SLDL/RDL hits the hamstrings as well?

It does.

[Vaylor]

Would it be fine to run daily while running this program? I have a skinny fat frame and I want to gain muscle as well as lose some of the fat around my abdominal/hip region.

Not possible. You can either gain muscle or lose fat, not both at the same time.

[relgozen]

Not possible. You can either gain muscle or lose fat, not both at the same time.

Interesting.. What should I do first? I'm already on my fourth week of this.

[RBZen]

Interesting.. What should I do first? I'm already on my fourth week of this.

You need to be on this program regardless of whether you cut or bulk. You lift to maintain muscle on a cut, and to build it on a bulk. If a noob to bodybuilding, you lift during a cut not just to maintain muscle, but also to reconnect your CNS.

If you want to lose weight first, then eat at a deficit. If you want to gain muscle first, eat at a surplus. Which one you should do depends on how comfortable you are with your body. If you are really, really skinny, you might want to bulk first because otherwise losing weight will just make you look like a skeleton and you won't be happy with that either.

[relgozen]

You need to be on this program regardless of whether you cut or bulk. You lift to maintain muscle on a cut, and to build it on a bulk. If a noob to bodybuilding, you lift during a cut not just to maintain muscle, but also to reconnect your CNS.

If you want to lose weight first, then eat at a deficit. If you want to gain muscle first, eat at a surplus. Which one you should do depends on how comfortable you are with your body. If you are really, really skinny, you might want to bulk first because otherwise losing weight will just make you look like a skeleton and you won't be happy with that either.

Thank you! So I could always cut fat later after gaining muscle?

[GKC45]

Surely SLDL/RDL hits the hamstrings as well?

Hamstrings are in there, but there is a big focus on spinal erectors.

[GKC45]

Not possible. You can either gain muscle or lose fat, not both at the same time.

That's true for someone who has been lifting for a while, but a noob can do both for a few months at least. Maybe six months if they really get their nutrition together.

[cscummingsiv]

Started doing this routine two weeks ago. Only "issue" is that bc of my camp job, there are 4 day periods where I'm out of state/can't get to a gym. Example: after the first week of the routine I had my 4 day rest period and lifted yesterday (saturday) just fine. Going by the schedule I train again monday, then wednesday, 2 day break...start again Saturday but then I have that 4 day period again.

(Some may have seen a thread I made about this but I don't think I asked the question properly)

Will this affect the progress of the program negatively/the muscle mass I put on?

[RBZen]

Thank you! So I could always cut fat later after gaining muscle?

Yep no problems with doing that.

[banjoman23]

That's true for someone who has been lifting for a while, but a noob can do both for a few months at least. Maybe six months if they really get their nutrition together.

^ This. Beginners, which should be just about everybody reading this thread, can certainly do both simultaneously. I did. And if you are a beginner, it'd be crazy NOT to take advantage of the noob gains window where you can do both, IMO.

[RBZen]

I don't know how you guys define muscle gains. The only "noob" gains I saw were strength gains, which is not the same thing as muscle gains. My muscles were also more visible when flexing, but that is a result of CNS not building muscle.

But I'm by no means a small guy in muscle build.

[noobydooby]

cycle 2 / week 3 (10 reps).. failed all upper body exercises (bench press, overhead press, barbell curls). 1st work sets were OK, 2nd sets only 7 to 9 reps.. could this be because i'm cutting? i'm on 1700 kcal per day, and losing 2lbs a week.

[Tulorrific]

Probably, that's a pretty ambitious cut.

[FitnessFan76]

That's true for someone who has been lifting for a while, but a noob can do both for a few months at least. Maybe six months if they really get their nutrition together.

That's good to hear!