All pros cycle 1 heavy day I think i got it!

[Brandon85c]

Ok I know you guys see me ask the same questions over and over but running these routines and getting them down right ar important to me so here we go



SQUAT [100]
WARM UP BAR 45LBS 1X8
WARM UP BAT 45LBS 1X8

WORK SET 1X8 100
WORK SET 1X8 100

BENCH PRESS [85]
WARM UP BAR 1X8
WARM UP BAR 1X8

WORK SET 1X8 85
WORK SET 1X8 85

BENT OVER ROW
WARM UP BAR 1X8
WARM UP BAR 1X8

WORK SET 1X8 60
WORK SET 1X8 60

OVER HEAD PRESS
1X8 55
1X8 55


SLDL
1X8 95
1X8 95

CURLS
1X8 45
1X8 45


Is this how all pros routine is done,am i right in this workout right it took 36 minutes

[ChaseBOS]

Too lazy to read the program, but if your hitting your volume on the lifts, or exceeding it- then I'm sure you're killing it.

[Brandon85c]

Too lazy to read the program, but if your hitting your volume on the lifts, or exceeding it- then I'm sure you're killing it.

you mean your to lazy to read the program or am? if im doing it wrong i sure would like to know so if anyone would give me a read on it it would highly appreciated it and reps will be given!

[davidolson22]

Aren't the warmup sets supposed to be at 50% then 75% of your worksets? I'm pretty sure they are, but don't seem to be here.

[banman83]

With your worksets your only hitting 16 reps total. It might be working for you, but it doesn't seem like enough volume. I'd aim anywhere from 25-40 total reps for each exercise.

[Brandon85c]

Aren't the warmup sets supposed to be at 50% then 75% of your worksets? I'm pretty sure they are, but don't seem to be here.

the weight is so light it usually ends up bar weight for warm up

[Brandon85c]

With your worksets your only hitting 16 reps total. It might be working for you, but it doesn't seem like enough volume. I'd aim anywhere from 25-40 total reps for each exercise.

but is it the programs volume,or is it something im doing wrong for volume should i tweak it for more volume?

[TungstenCarbide]

Too lazy to read the program, but if your hitting your volume on the lifts, or exceeding it- then I'm sure you're killing it.

Strong generic post.

Aren't the warmup sets supposed to be at 50% then 75% of your worksets? I'm pretty sure they are, but don't seem to be here.

Yes, but the program says if you're starting out too light, then the bar is sufficient for both warmup sets.

With your worksets your only hitting 16 reps total. It might be working for you, but it doesn't seem like enough volume. I'd aim anywhere from 25-40 total reps for each exercise.

Right, wrong, or indifferent, this is how the program is laid out. The number one rule preached is to not deviate from it unless you can't perform a lift, in which case you can try to find an alternate.

but is it the programs volume,or is it something im doing wrong for volume should i tweak it for more volume?

OP, you're following the program correctly. If you find the weights were too heavy, or too light during the first couple of weeks, then you can change them some. But don't go too heavy, because this program gets hard.

In your spare time, read as much of the AllPro thread as you can. From your stats, I'm guessing you're trying to lose weight? This program works for that too. Keep at it.

[Brandon85c]

Strong generic post.



Yes, but the program says if you're starting out too light, then the bar is sufficient for both warmup sets.



Right, wrong, or indifferent, this is how the program is laid out. The number one rule preached is to not deviate from it unless you can't perform a lift, in which case you can try to find an alternate.



OP, you're following the program correctly. If you find the weights were too heavy, or too light during the first couple of weeks, then you can change them some. But don't go too heavy, because this program gets hard.

In your spare time, read as much of the AllPro thread as you can. From your stats, I'm guessing you're trying to lose weight? This program works for that too. Keep at it.

thanks TungstenCarbide for the helpful reply,now i know im doing it right yes im trying to lose weight and make strength gains because i never fully lifted before,so hopefully i will make gains,and whats a good sub for bent over row?

[TungstenCarbide]

thanks TungstenCarbide for the helpful reply,now i know im doing it right yes im trying to lose weight and make strength gains because i never fully lifted before,so hopefully i will make gains,and whats a good sub for bent over row?

I'm not a pro here, but you can do dumbell rows and t-bar rows. Sorry to pry, but why do you need an alternative?

[FrankFF]

With your worksets your only hitting 16 reps total. It might be working for you, but it doesn't seem like enough volume. I'd aim anywhere from 25-40 total reps for each exercise.

Not this this ^^ its a beginners program keep the sets as written.

Yes you have right. Warm up sets are as you say 25 and 505 of work weights

FrankFF

[mike_nofx]

Tungsten is correct, but you should be asking this in the program's thread, you will get more specific answers instead of the mostly unrelated answers you got here.

[jgreystoke]

With your worksets your only hitting 16 reps total. It might be working for you, but it doesn't seem like enough volume. I'd aim anywhere from 25-40 total reps for each exercise.

On AP you hit everything three times a week. So the first week you are getting workset volume of 48 for each exercise. On week five you are getting 72 workset reps for each exercise. That is plenty.

but is it the programs volume,or is it something im doing wrong for volume should i tweak it for more volume?

Volume is plenty, see above.

Progress for squat over the next year(10 cylcles), adding roughly 10% at the start of every cycle, all going well:


110
120
135
150
165
185
205
225
250
275

You'd start the next cycle with 300!

LONG before you get to squatting(to parallel) and stiff leg deadlifting(from the floor) three plates(315) x 8-12 reps, with a max in the region of four plates(405lbs)..........



........you'll be complaining that the volume, and tonnage(total reps x weight = total workload for the day) is way too high

[Jasonk282]

but is it the programs volume,or is it something im doing wrong for volume should i tweak it for more volume?

Do not tweek it for more volume. you'll get that by week 5.

week 1 heavy day work set 100 lbs for 16 total reps is 1600 lbs moved in total
week 5 heavy day work set 100 lbs for 24 total reps is 2400 lbs moved in total

You're moving 800 lbs more 5 weeks later...the volume is fine.

[Brandon85c]

I'm not a pro here, but you can do dumbell rows and t-bar rows. Sorry to pry, but why do you need an alternative?

its just something about the lift i cant row right im either to high on my chest or hitting to low its like rowing a boat which i never done,but i just cant get form down after countless video watching

[SuffolkPunch]

Try it with just the bar... you can get the form right then yes?

Then increase the weight until you can no longer get all reps with correct form. Simple.