FAQ: All Pro's Simple Beginner's Routine

[mrivera11]

I just wanted to know if I need to stretch before each workout or are the "warm-up" sets there for that?

If I do need to stretch, what is a good sequence to prepare my muscles for this workout???

[dcdlm]

I'm going to determine my 10RMs today but have never done a stiff-legged deadlift. I'm a little unsure of how much I should start with in relation to a standard deadlift, since the mechanics differ between the two. About half? If I can deadlift 315 for 10 reps, does that mean I can probably expect my 10RM for the stiff-legged version to be around 160? I just don't want to start out too high and hurt myself, or start out too low and wear myself out trying to move up the weight.

Try 160 on your test day and then adjust based on how many reps you get with good form, hence why there is a test day. If you are unsure it is generally a good idea to round DOWN and start lighter for the first cycle, as you only go up from there.

[dcdlm]

I just wanted to know if I need to stretch before each workout or are the "warm-up" sets there for that?

If I do need to stretch, what is a good sequence to prepare my muscles for this workout???

stretching is good, but only do dynamic stretches if are going to stretch right before the workout.

personally I stretch every night. google sun salutations for a good routine.

[dcdlm]

For the plate twists, do we do the twists with the weight held out in front of your body, or with the weight on the chest?

do it like this: http://www.bodybuilding.com/exercise...me/plate-twist

[Angershark]

Thanks. Repped.

[JDMbarista]

When exactly do you start the timer for the 60-90 second rest period in between the warmup sets? When you finish a set or when you finish loading up your weights?

[dcdlm]

When exactly do you start the timer for the 60-90 second rest period in between the warmup sets? When you finish a set or when you finish loading up your weights?

When you finish the set.

[Wilhelm42]

Big thanks to everyone who has contributed to this (especially All Pro); this is exactly what I have been looking for. After about a year of laziness, I am finally getting back into a regular exercise routine and it's great to have something tried and tested to work from.

I have a supplementary question about the cardio side of things when using this program; while strength and size are important to me, I have also 'acquired' a bit of a spare tire around the waist and am pretty keen to shrink it down. Would HIIT cardio on a daily basis (or 5+ times/week) as opposed to just on rest days be particularly detrimental to the strength/muscle mass gains I am trying to achieve elsewhere?

In the same vein, what do you think the effects of endurance training (ie, 5-10km runs, as opposed to HIIT) would be on the cardio side?

Thanks again.

[Imdope2]

either im blind or i cant even find the routine the OP has put up

[Wilhelm42]

either im blind or i cant even find the routine the OP has put up

It's called 'all pro's Simple Beginner's Routine' - a sticky post here in the Workout Programs sub-forum. I'd give you a link, but my post count it too low.

[Imdope2]

got it thx

[musikguy72]

Big thanks to everyone who has contributed to this (especially All Pro); this is exactly what I have been looking for. After about a year of laziness, I am finally getting back into a regular exercise routine and it's great to have something tried and tested to work from.

I have a supplementary question about the cardio side of things when using this program; while strength and size are important to me, I have also 'acquired' a bit of a spare tire around the waist and am pretty keen to shrink it down. Would HIIT cardio on a daily basis (or 5+ times/week) as opposed to just on rest days be particularly detrimental to the strength/muscle mass gains I am trying to achieve elsewhere?

In the same vein, what do you think the effects of endurance training (ie, 5-10km runs, as opposed to HIIT) would be on the cardio side?

Thanks again.

Since you can't spot reduce the 'spare tire' you will have to reduce overall bodyfat, ie: start cutting. This program can be forgiving on a cut but if you lower your daily calories too far below your maintenance you will start to see your lifts suffer. Most people notice it in their OH press first. As long as you are committed to your goal of lowering bodyfat, this shouldn't be too big of a deal. Just repeat the weight as per the program until you are ready to bulk again.
As for the cardio, try to limit it to one hour or less per week. This program generally needs lots of food and rest to be optimal. When those start to suffer, then potentially so will your lifts but different goals call for different measures.

[Wilhelm42]

That makes sense. Thanks!

[HughMyron]

What is one's "work set weight"?

[kingjames2324]

What is one's "work set weight"?

Your 10 rep max.

[HughMyron]

Your 10 rep max.

Thanks. So, you do all 7 lifts each workout, correct? Also, when he says day 2 is 10% lighter, does that mean the warm-up sets are 1/4 of the 10% lighter weight? Or do you still do 1/4 of your work set weight?

[Engineer_Guy]

Thanks. So, you do all 7 lifts each workout, correct? Also, when he says day 2 is 10% lighter, does that mean the warm-up sets are 1/4 of the 10% lighter weight? Or do you still do 1/4 of your work set weight?

Warm up sets are 1/4 and 1/2 of the work set weight.

On day 2 the work sets are 10% lighter. Therefore, simple math tells us that the warm up sets are also 10% lighter.

[otiskii]

....or....they are WARM-UPS and don't really matter 5 or 10 lbs. If you squat 200 as in the example, warm up with 50/100. On day 2 warm up with45/90 or 50/100. Would it really matter?

[Engineer_Guy]

....or....they are WARM-UPS and don't really matter 5 or 10 lbs. If you squat 200 as in the example, warm up with 50/100. On day 2 warm up with45/90 or 50/100. Would it really matter?

Most of the time you'll be rounding up or down to the nearest 5lbs and won't be exact anyways...

The point is he asked how the routine prescribes warm up sets and I told him. I would follow it as closely as possible. Would it hurt to do the same warm up sets for all three days? Probably not. But why not just do what you're supposed to do?

[Engineer_Guy]

Anyone ever try replacing the SLDL with traditional deadlifts?

[MaximosJ]

Anyone ever try replacing the SLDL with traditional deadlifts?

People asked about this all the time in the original thread. From what I remember, the response was usually, "Don't do it, you'll die."

[Engineer_Guy]

People asked about this all the time in the original thread. From what I remember, the response was usually, "Don't do it, you'll die."

I recalled seeing it in the original thread but most of that discussion is pretty old and I was curious if anyone has actually tried it.

[thirdproject]

I'm looking to start this program to build size and I have a few questions;

As per this discussion:

I like it except if I were to follow it I'd lower the rep ranges a lot. I'd probably start at 4-5 then work up from there.

You could start with any thing you wanted to and end it anywhere you wanted to. I just chose to keep it in a range that would split the difference between size and strength for the majority. And be appropriate for ALL of the exercises. I don't think 3 rep calve press's would be very productive or 20 rep bench press's.

1) Just for clarification sakes, less reps = better for building size, more reps = leaner?

2) Doing less reps would mean I can lift heavier, so if I'm looking to start at 6 reps and ending at 10, I then need to test for my 8-rep max?

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.

3) For the first 3 exercises, I'm doing two warm-ups (1/4 and 1/2 work set weight), then I do an additional 2 sets.
For the remaining 4 exercises, I'm only doing 2 sets each? ie. 20 sets in total?

Sorry for the noob questions but appreciate your help.

[Engineer_Guy]

1) Just for clarification sakes, less reps = better for building size, more reps = leaner?

Not at all...being lean has nothing to do with rep ranges it has to do with your bodyfat.

2) Doing less reps would mean I can lift heavier, so if I'm looking to start at 6 reps and ending at 10, I then need to test for my 8-rep max?

If you did 6-10 reps you'd start at your 8RM, yes.

3) For the first 3 exercises, I'm doing two warm-ups (1/4 and 1/2 work set weight), then I do an additional 2 sets.
For the remaining 4 exercises, I'm only doing 2 sets each? ie. 20 sets in total?

Yes.

[musikguy72]

2) Doing less reps would mean I can lift heavier, so if I'm looking to start at 6 reps and ending at 10, I then need to test for my 8-rep max?

AllPro is asked this toward the end of his first thread. He points out that the program was written to split the gains between size and strength pretty evenly and to keep total sets and volume at a manageable level. If you lower the reps you will be losing some size but making that up in strength.
His final response is if you want to gain more strength, changing the reps with this program will throw off total volume for the week. You can try to fix that by adjusting the total sets done, you can adjust the weight to meet the new strength goals, or you can just do starting strength.

In other words, if you want a strength program, do a strength program. If you want a good beginners program that splits the gains between size and strength and all the tweaks are already in place, do this one.

[PhoenixFlare]

Ok dont want to sound like a tool but... i am a hard gainer since i have a metabolism equivalent to Superman, but I am packing in 1010g of calories a day with 60~70g a protein from food and supplements.

Would my diet impede my gains from undertaking this training schedule?

Simple fact is...i dont want to lose weight

[musikguy72]

Ok dont want to sound like a tool but... i am a hard gainer since i have a metabolism equivalent to Superman, but I am packing in 1010g of calories a day with 60~70g a protein from food and supplements.

Would my diet impede my gains from undertaking this training schedule?

Simple fact is...i dont want to lose weight

You should fill out your profile. No one can really help you if you don't have your stats, like your body weight.
But if you weigh anywhere between 150 and 190 pounds, then 1010 calories are way too low. 70 grams of protein a day is really low too. You're not a hard gainer, your just not eating enough food.

Use this to figure out what you should be eating to gain, then start tracking your food daily and adjust as necessary:
http://forum.bodybuilding.com/showth...hp?t=121703981

[PhoenixFlare]

You should fill out your profile. No one can really help you if you don't have your stats, like your body weight.
But if you weigh anywhere between 150 and 190 pounds, then 1010 calories are way too low. 70 grams of protein a day is really low too. You're not a hard gainer, your just not eating enough food.

Thanks mate.

Yah updated some of my profile but currently weighing in 128lbs....scrawny as fuark

[musikguy72]

Thanks mate.

Yah updated some of my profile but currently weighing in 128lbs....scrawny as fuark

No problem. Then by my rough calculations (use the link I posted to get more accurate numbers) your daily maintenance is around 2100 and you should probably bulk around 15% higher at 2400 calories. Protein should be around 130 to 160 grams per day and your fats should be around 65 to 130 per day. Fill the rest with carbs.
These are estimates. Do the calculations and adjust as you start to see results. Then you will gain.

[Engineer_Guy]

Ok dont want to sound like a tool but... i am a hard gainer since i have a metabolism equivalent to Superman, but I am packing in 1010g of calories a day with 60~70g a protein from food and supplements.

Wait...you're eating 1000 calories a day and taking supplements?