All Pro Intermediate programs 1-4

[FieryTulip]

all pro has suggested this one before ...............................

http://forum.bodybuilding.com/showth...hp?t=133395553

[PapaPumpkin]

Browsing this thread to have a look at what's in my future.

Program #4 son I am scared...notifwillsurvive

#2 looks cool and like a natural transition from the beginner's program. See you guys in 4-6 months .

[maltanarchy]

I cant believe this, but I pulled my right upper Glute tonight doing squats! Stupid mistake as I was a little rushed & instead of wearing my flat shoes, I wore my new squishy running shoes...rolling all over, lost balance comming up & leaned over my toes...let the weight go (thank you safety bars ), but I felt it right there! Gotta take some time off squats...atleast 2/3 weeks, whatever it takes really! DAMMIT!!! All this anticipation to finally start an intermediate program & then this BS, lol!

I saw this post the other week and felt bad for you man... Hope you're feeling better. I strained the same area when I over extended myself doing SLDLs like 6 or 8 months ago. Then about a month ago - - playing softball - - with women and children I strain my glute. Pathetic! I thought mine was getting better, but I spent a ton of time in the car for work these last few weeks and sitting on it is killing me. Time to take off lower body. I also bought a foam roller gave it a try. It made me really sore. It reminded me of the pain when I had A.R.T. done on my rotator cuff. However, today the foam rolling seems like it helped. Hope this clears up fast. You doing any stretching or RICE or anything special?

Is it me, or do none of your co-workers want to help identify the painful area in your a$$? LOL

[FieryTulip]

Browsing this thread to have a look at what's in my future.

Program #4 son I am scared...notifwillsurvive

#2 looks cool and like a natural transition from the beginner's program. See you guys in 4-6 months .

Haha!

piff, #4........636 is gravy.

j/k

I should be on my 5th cycle but fatigue got me for 1 week and I took 1 week off to go camping.

Its pretty rough but it is my absolute favorite out of all of these. If you decide to go for this one, let me know and I'll post all pro's version he tweaked for me. Its different than the one he posted at first and it was easier for me to understand.


Chad, I didn't see your post about your butt........I mean glute. Sorry, that wasn't funny was it.

Hang in there and just give it time to heal. Your luck sounds a lot like mine. Seems every time I switch up programs or get a good run on one, I do something to screw up my back or I get dog dang sick for a couple weeks.

sux...........

[64509chvl]

Multanarchy...

It ain't just u dude, lol! I'll be hearin this chit for a while...especially since everyone's gotta carry my ass for a while!!! I can tell I won't be goin heavy for a good time...atleast a month I'm thinking...oh well!

Fiery...

Yes I have your luck lately! Been pretty lucky so far though...just cant do or wear stupid chit no more, can't believe those damn shoes made that much of a difference! Minute I dropped down with the workset weight I knew balancing was gonna be a battle! Oh & yes it is kinda funny as much as it sucks, lol!

[PapaPumpkin]

Haha!

piff, #4........636 is gravy.

j/k

I should be on my 5th cycle but fatigue got me for 1 week and I took 1 week off to go camping.

Its pretty rough but it is my absolute favorite out of all of these. If you decide to go for this one, let me know and I'll post all pro's version he tweaked for me. Its different than the one he posted at first and it was easier for me to understand.


Chad, I didn't see your post about your butt........I mean glute. Sorry, that wasn't funny was it.

Hang in there and just give it time to heal. Your luck sounds a lot like mine. Seems every time I switch up programs or get a good run on one, I do something to screw up my back or I get dog dang sick for a couple weeks.

sux...........

Posting your version of the 636 would be nice . I'm actually reading your posts in the first few pages of the thread to get an idea of your experience with the routine.

[FieryTulip]

I did post it somewhere in this thread but can't remember which page...............

I will post it again if someone wants it.

My experience with the 636 is, well, pretty dang good. The first 4 weeks I was running it (last year), I felt like I'd been hit by a train every day I got out of bed. lol

I've improved on my strength greatly but know it could be a lot better. I'm still not eating enough. All pro has stated many times if you run this program, you have to eat. I can't bring myself to eat loads of food since I dropped 12lbs. This program is for strength/mass. I dropped the beer drinking during the week also so that has helped with overall recovery and strength gains.

I actually have been experimenting with this program to see how far I'd get on maintenance or maybe a little under. Its been ok. I did start out eating a little over and I had even more energy to get through it. Its when I went to roughly 1300 cals a day was when I could barely get through the 3rd set of squats (warmups) and they are the first thing you do.

So, since I'm almost 5 cycles in, I've got to make up my mind to freaking eat everything in sight or change to one of the others again. Right now, I'm leaning towards packing in the food. I love the 636 and all pro basically said I was crazy because most (including him I believe), run it for a couple of cycles and are glad to take a break from the hell and go back to #1, #2 & #3.


IMO, it looks scarier than it actually is. You just have to make up your mind to freaking do it, ignore the burn & tiredness and just do it. Its a mind game. A workout day doesn't go by that I literally smack talk the barbell/weights. I'll flick them off after I've completed an exercise. I'll be spitting out **** you, you mother ****. **** yeah. kiss my ass. **** you.

My husband will walk by my room and just give me a funny look sometimes.

[64509chvl]

Ha ha ha! I do the same thing Fiery, lol! I wear wireless bluetooth for music & I was talkin like that to the weights...turned around & my kid was starin at me like u was the DEVIL (he's 5), lol!
Good work on that program! I will be running through that one when I come back up to speed on squats!

[FieryTulip]

hahaha, I bet the look on your little boy's face was priceless.

Glad to know I'm not the only one that does this. I was thinking I was just weird. My husband still thinks I am, I'm sure.

[bigthug87]

Has anyone tried programme 3 ? Im working abroad atm and have long hours so not alot of time to train, trying to cut down.

Also can anyone explain the assistance exercises a bit more, there are no comma's in one of the lines and Im not 100% on what exercises I need to do, especially the optional ones, do you just do 1 ? or all ? or as many as you want ?

Cheers

[BeastMode413]

Instead of lifting on the same two days every week, is it ok to run these on cycles of 1 day of lifting followed by 2 off days? And maybe just core or cardio on off days?

[64509chvl]

Has anyone tried programme 3 ? Im working abroad atm and have long hours so not alot of time to train, trying to cut down.

Also can anyone explain the assistance exercises a bit more, there are no comma's in one of the lines and Im not 100% on what exercises I need to do, especially the optional ones, do you just do 1 ? or all ? or as many as you want ?

Cheers

Running 3 right now & really diggin it! At a deficit so I started a bit light for a run up. For the assistance...he has a few listed as *required*...so follow that & add what ever else u think u need to work on! Your body will let u know if it's too much. I'm gonna do one set of all assistance work for a couple cycles, then do 2 sets for 2 more cycles.

[FieryTulip]

Instead of lifting on the same two days every week, is it ok to run these on cycles of 1 day of lifting followed by 2 off days? And maybe just core or cardio on off days?

wut? Not understanding this question.

Every one of these programs except #2 is doing that. Workout 1 day, followed by off 2, workout on 3rd day..........or pretty much that. You should have at least 2-3 days off between workouts.

[PapaPumpkin]

I think he means he would rather work out every 3rd day rather than the same day of the week every week.

so like Monday(2 day rest)Thursday(2 day rest)Sunday(2day rest)Tuesday(2day rest)Friday(2day rest)........................

I assume a schedule like that would be ok right? I might try that out on the 636 with my workout partner when we are done with the beginner's routine. Although maybe we'd do 3 days rest rather than 2, haha.

Our plan right now is All Pro's S.B.R. -> 8 weeks All Pro's 636 -> All Pro's Intermediate Split

[BeastMode413]

wut? Not understanding this question.

Every one of these programs except #2 is doing that. Workout 1 day, followed by off 2, workout on 3rd day..........or pretty much that. You should have at least 2-3 days off between workouts.

I think he means he would rather work out every 3rd day rather than the same day of the week every week.

so like Monday(2 day rest)Thursday(2 day rest)Sunday(2day rest)Tuesday(2day rest)Friday(2day rest)........................

I assume a schedule like that would be ok right? I might try that out on the 636 with my workout partner when we are done with the beginner's routine. Although maybe we'd do 3 days rest rather than 2, haha.

Our plan right now is All Pro's S.B.R. -> 8 weeks All Pro's 636 -> All Pro's Intermediate Split

Yes that's what I mean...
Week 1 - Mon/Thurs
Week 2 - Sun/Wed
Week 3 - Sat/Tues
Week 4 - Fri/Mon
etc...
Thanks!

I'm coming back from an injury, about 6 weeks without lifting... I'm going to run program 1 for a bit, then move to 2, then try 3, and then go back to 2, etc...

[FieryTulip]

why not #4 -636


Actually, I don't think there is anything wrong with cycling the workout days as long as you get enough rest between those days.

I have to tweak mine sometimes due to unexpected things occurring during the week. I ran Tue/Thur a few times and that was rough.

[thomas1977]

Am I the only one doing #1?

[FieryTulip]

nahh, most peeps just don't post much in this thread. since these are intermediate workouts, most of us understand how things work, unlike the beginner's thread.

But I'm always lurking in both.

[Flex2death]

I see there is a few people on all pro's threads that are very helpful towards others with less knowledge so I'm hoping for some advice. Ok really what it is I have been looking for a workout program and I really like the look of all pro's but Im not sure where to start a few years ago I did my own full body noooob routine but a packed some good muscle, then I had kids and couldn't fit the gym in so I bought some dumbells and started doing various splits at home amazingly I managed to hold on to the mass I had built but never made any new progress over the last 2 years so which program do i choose. I'm still pretty strong and eat like a horse I'm 5"7-8 165 lbs thanks in advance

[64509chvl]

Each of the 4 programs get ya in a different way & all 4 seem to be pretty well liked! I'm just doing #3 cause in the past he has mentioned it is best suited for cutting! In a couple months when I'm done cutting, I'm gonna run through all of them on a slow bulk...prolly do each one for 2-3 cycles & get a feel for em! Then cut back down again! I liked his beginner program so much, I figured I can't go wrong here!

[Flex2death]

I really like the look of the beginner it's so simple it reminds me of the stuff my dad did when I was little but it seems like it would take a while to pick up the pace im not in a rush but it's nice to progress fast and keep motivated, also I know it works every muscle as it is but... I would feel bad for not paying direct attention to some other muscles

[bigthug87]

Running 3 right now & really diggin it! At a deficit so I started a bit light for a run up. For the assistance...he has a few listed as *required*...so follow that & add what ever else u think u need to work on! Your body will let u know if it's too much. I'm gonna do one set of all assistance work for a couple cycles, then do 2 sets for 2 more cycles.

anyon mind telling me what the assistance ones acually are

"Hammer grip dumb bell incline bench bench press or over head bar bell press"

sure ther should be a comma in there somewher lol

also do you do them all or just pick one you think you need to work on ?

[64509chvl]

anyon mind telling me what the assistance ones acually are

"Hammer grip dumb bell incline bench bench press or over head bar bell press"

sure ther should be a comma in there somewher lol

also do you do them all or just pick one you think you need to work on ?

One of those are required...Hammer inclines, or OHP! Just pick the assistance u think u need...don't have to do all of them!

[64509chvl]

I really like the look of the beginner it's so simple it reminds me of the stuff my dad did when I was little but it seems like it would take a while to pick up the pace im not in a rush but it's nice to progress fast and keep motivated, also I know it works every muscle as it is but... I would feel bad for not paying direct attention to some other muscles

If u don't think u can progress any longer from linear progression then no reason for the beginner program...but if u like the looks of it, u should try the intermediate #1! It's almost a continuation of the beginner program with a twist & optional assistance exercises like u say u want! Check it out!

[Cabaye]

My gym doesn't have a squat rack, I want to do your full body routine. I have a smith machine but recently that has been hurting my back when doing squats. What would you recommend I replace squats with? Deadlift ok?

[bigthug87]

What kind of strength levels are you aiming for before switching to the intermediate programme ??

[TobiasFunke]

For the 636 workout, are you supposed to do warmup sets for workout 2? Or just the set indicated (e.g. Week 4 105% 1x10) and that's it?

[64509chvl]

What kind of strength levels are you aiming for before switching to the intermediate programme ??

Basically when u can no longer make linear progression on a beginner type program causing your lifts to stall out...at that point you'll be close to, or at 1.5 times your body weight for bench (1 rep max) & 2 times for squats!

[64509chvl]

My gym doesn't have a squat rack, I want to do your full body routine. I have a smith machine but recently that has been hurting my back when doing squats. What would you recommend I replace squats with? Deadlift ok?

Damn that sucks! Honestly I wouldn't do squats in the smith machine any longer...have the gym owner sell that thing & buy a squat rack ! Seriously though, u should atleast try talking the owner into buying a squat rack! IMO, squats have to be the worst exercise to skip out on!

[thebearsfan5434]

So I just finished a cycle of Workout 2 (doing it 4 days a week) with the final day being last Thursday, and got my wisdom teeth pulled on Friday. I want to start another cycle, but am curious how I should go about my timing with it. I'd like to keep my same schedule (sun/mon, wed/thurs) with this new cycle. How should I begin? If I'm feeling up to starting on Wednesday, should I just do half of week 1, then a full week of week 1 the following week, or just only half of week 1 and then continue to week 2?

Also, is there any way I could add more shoulder work to this? My shoulders are wayyy behind everything else in strength due to past injuries.

Thanks in advance for any help!