AllPro: A Simple Beginner's Routine part III

[ngtvenfnty]

What's not recommended as far as the program is concerned is lifting more than 3X a week,

lifting more than 3 X per week??? Hell, I am struggling to do the 3X. My energy levels are still not back up since the holiday. Work killed us, plus doing the workouts...I could barely stand some days. I am debating the wisdom of 3X per week and doing hundreds of repetitions of work each night...I squat, deadlift, press and pull in the gym, then I squat, deadlift, press an pull at work. I am glad for it but it wears one out after a while, I am contemplating two days off always between workouts. Actually, I have already done it, what i am contemplating is not going back one on one off, not until my job changes in jan.

[NeverWinX]

Hi, I have a beginner question. Should I do these sets one at a time, or in sequence?

ie, should I do Squats , Squats, Squats, Squats, Then Presses, Presses, Presses, etc.

Or should I do one set of each
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

and then repeat?

Thanks!

[FalseShadow]

Hi, I have a beginner question. Should I do these sets one at a time, or in sequence?

ie, should I do Squats , Squats, Squats, Squats, Then Presses, Presses, Presses, etc.

Or should I do one set of each
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

and then repeat?

Thanks!

One at a time.

1. Squat warm up 1, squat warm up 2, squat work set, squat work set.
2. Bench warm up 1, bench warm up 2, bench work set, bench work set
...

[NeverWinX]

Ok Thanks

[DeltaCharlie75]

lifting more than 3 X per week??? Hell, I am struggling to do the 3X. My energy levels are still not back up since the holiday. Work killed us, plus doing the workouts...I could barely stand some days. I am debating the wisdom of 3X per week and doing hundreds of repetitions of work each night...I squat, deadlift, press and pull in the gym, then I squat, deadlift, press an pull at work. I am glad for it but it wears one out after a while, I am contemplating two days off always between workouts. Actually, I have already done it, what i am contemplating is not going back one on one off, not until my job changes in jan.

Did you ever get around to counting your calories macros etc? Might need to add a few hundred if you are feeling tired. What's the status with the deads, if you wont drop them completely try dropping them to once week if you have not done so already.

Iirc there was someone in your position with a heavy lifting job in the first part of the original thread. I think the advice he got was to go heavy twice a week ( dropping med and light) and increase sets to 3. Think it was within the first twenty pages if you want to have a look.

[scubahsteve]

Currently just finished C3W3 heavy day, after a little more than a week off from lifting due to illness. Got 1 acronym for ya'..... DOMS!!!! Holy crap! Haven't felt that since Cycle 1 day 1, actually the 10rm test. Sore, but damn it feels kinda good! Makes me think I'm actually doing something!

[CharvelSoCal]

Just did Cycle 3, Week 5 Heavy Day (Test Day). Went well except for bench (again). This is the second cycle in a row I have failed on the bench (last rep of endurance set, literally inches away from completing it). Any suggestions on what to do? Drop the weight slightly? Raise it slightly? Repeat yet again (that would mean 15 weeks at the same weight).

Here are my numbers: 5'5" - 118 Lbs

(1) Squats - 105
(2) Bench - 115
(3) Bent Over Rows - 105
(4) Overhead Press - 55
(5) Stiff Legged Deadlift - 115
(6) Barbell Curls - 50
(7) Calf Raises - 135

[MrSlippery]

Just did Cycle 3, Week 5 Heavy Day (Test Day). Went well except for bench (again). This is the second cycle in a row I have failed on the bench (last rep of endurance set, literally inches away from completing it). Any suggestions on what to do? Drop the weight slightly? Raise it slightly? Repeat yet again (that would mean 15 weeks at the same weight).

Here are my numbers: 5'5" - 118 Lbs

(1) Squats - 105
(2) Bench - 115
(3) Bent Over Rows - 105
(4) Overhead Press - 55
(5) Stiff Legged Deadlift - 115
(6) Barbell Curls - 50
(7) Calf Raises - 135

Maybe retest your 10rm for bench and see what numbers you come up with? Your bench weight seems high compared to your other lifts so it does make some sense you have failed a few times. That said I am sure it's frustrating none the less.

I would retest it and see what you get and regardless consider dropping 10% for the next cycle.

[Desparado]

Did you ever get around to counting your calories macros etc? Might need to add a few hundred if you are feeling tired. What's the status with the deads, if you wont drop them completely try dropping them to once week if you have not done so already.

Iirc there was someone in your position with a heavy lifting job in the first part of the original thread. I think the advice he got was to go heavy twice a week ( dropping med and light) and increase sets to 3. Think it was within the first twenty pages if you want to have a look.

I don't think that advice came from the originator of the program ( AllPro ). Lifting heavy 2x a week is NOT sustainable and only used OCCASIONALLY when you miss a medium day. To ngtvenfnty, you said you've tried 2 days off on this program. How did that work out for you?

[CharvelSoCal]

I was just doing some searching and found this from page 91 (w/ reference to stalling on bench):

AllPro had suggested from previous posters having the same problem ( this also helps if you are stalling with OHP) to add one set of Hammer Grip Incline Bench after your regular (flat) bench. Hammer grip is when hands/palms are facing each other.

Has anyone used this to "break through" a bench stall successfully?

[FitBeyondForty]

Just did Cycle 3, Week 5 Heavy Day (Test Day). Went well except for bench (again). This is the second cycle in a row I have failed on the bench (last rep of endurance set, literally inches away from completing it). Any suggestions on what to do? Drop the weight slightly? Raise it slightly? Repeat yet again (that would mean 15 weeks at the same weight).

Here are my numbers: 5'5" - 118 Lbs

(1) Squats - 105
(2) Bench - 115
(3) Bent Over Rows - 105
(4) Overhead Press - 55
(5) Stiff Legged Deadlift - 115
(6) Barbell Curls - 50
(7) Calf Raises - 135

If you can that close, I would do nothing except make sure your diet is in check and consistent.

I don't think some people realize how much of an effect this can have on performance.

Did you come closer to passing this time than you did last time?

If you did, then at least you are still progressing. I find that hitting the lifts hard on medium and light days makes a big difference in my progress.

Don't treat those lighter days as a walk in the park.

On those days I take less rest between sets and really try to explode on the lifts ( ie: lift it faster). I find this a great advantage to endurance.

Just what works for me.

[Subaruski]

What sort of diet are you on ? looks like you are cutting , or are you cycling carbs ?

I've been trying to bulk since I started AllPro. Eating around a 750 calorie surplus. Added back 10 pounds in 10 weeks since I started.

[MrSlippery]

I was just doing some searching and found this from page 91 (w/ reference to stalling on bench):


Has anyone used this to "break through" a bench stall successfully?

I am going to be adding them next cycle however that is not because of stalling but because i want more chest development. I still think like I suggested you should re-test your 10rm on bench just to make sure you have the right number.

[EddieFromEurope]

Medium day of cycle 1, week 4 today.... failed on the second set of curls (did 9 reps) just like on my heavy day - something is going wrong. Everything else is fine though.

[MSRedImp]

How long between exercises?

[frenchy72]

C3W4 medium....threw around the bench press weight today after struggling Monday. I don't know if it's weekend diet or what but that's the heaviest 15 pounds in the friggin world.


Side note for those taking "professional" advice at your gym. One of the the young trainers tried to tell me that I was probably 8-9% body fat because he was .9. I did not type that wrong...... point-nine-zero. I attempted to explain that he'd be dead. He said no because he ate good fats in his diet. After 3 somewhat homo-erotic (no homo.......has anybody one this site ever said "yes homo" to a pic?) measuring sessions we concluded that he was 7-8% (WATER RETENTION!! he said)...still very good....and I was an improving 15% (down from 23.5 in August, thank you AllPro).

Just a warning...some of these trainer-shirt wearing people folks may not be any more qualified to give advice than the midwestern, stay at home mother of 3 whose sister heard from a girl on myfitnesspal that watches Dr. Phil that lifting weights and eating egg yolks can put you into starvation-ketosis.

[frenchy72]

How long between exercises?

10% or 12 pounds

[marius42]

hi, i'm on week 4 cycle 1. I can ca. benchpress 1.2 times my weight, and squat 1.3 times it. I got a retty flat upperchest. How can i tweak this program for better upper chest development?

btw, got suggested hammer grip incline dumbel presses at the end of the routine the next cycle. Good or bad idea?

thanks

[MSRedImp]

Sorry I was a bit vague. How long in minutes between each specific exercise? I know it's 60 seconds for warmups and 90 for work sets. But each different exercise? Thanks

[frenchy72]

Sorry I was a bit vague. How long in minutes between each specific exercise? I know it's 60 seconds for warmups and 90 for work sets. But each different exercise? Thanks

Just making sure you were paying attention.

90 seconds os the max. Normally by the time I have the plates re-adjusted for the next exercise I'm ready to go.

[frenchy72]

hi, i'm on week 4 cycle 1. I can ca. benchpress 1.2 times my weight, and squat 1.3 times it. I got a retty flat upperchest. How can i tweak this program for better upper chest development?

btw, got suggested hammer grip incline dumbel presses at the end of the routine the next cycle. Good or bad idea?

thanks

If you're really pressing 190 then just keep at it. They'll show up. Work on posture..you can really change what you see in the mirror.

If you're dead set on changing something go back and read the FAQ's. It references incline bench press. Weighted dips will help as well.

[MSRedImp]

Just making sure you were paying attention.

90 seconds os the max. Normally by the time I have the plates re-adjusted for the next exercise I'm ready to go.

Thanks. The adjusting of plates and screwing can really be a time burden. I can easily take more than 90 sometimes.

[frenchy72]

Thanks. The adjusting of plates and screwing can really be a time burden. I can easily take more than 90 sometimes.

Then hurry every chance you get and keep at it. I'd love to be starting this at 24/147.

[makeitright]

So I'm a lot more of a newb than I imagined I would be, haha. I went to the gym for the first time yesterday and met with a personal trainer for a free session for signing up. I had every intention of testing my 10 rep max, but I went through most of the lifts in here and honestly didn't have much of a clue what I was doing. My form and technique definitely needs work according to him and I agree. I'm going back to meet with him tomorrow and probably one more time this weekend (free sessions). Would it be advisable just to take these next two sessions to really get a feel for the lifts and equipment before trying to find my 10 rep max next week?

On the plus side, I felt absolutely awesome even after lifting what I'm guessing were really light weights. I came home and my arms were still shaking and felt like jello but I had a lot of energy. Ate a big lunch and felt even better. I'm really excited to go again tomorrow.

[syncmaster913n]

I'm making a certain tweak to the routine (not recommended to those just starting out with lifting).

Baiscally I'm reducing the length of the cycle to 4 weeks instead of 5. In other words - I will have 1 deload week only at the beginning of a cycle, instead of 2 deload weeks. I'll use 9 reps for that deload week, HOWEVER: I'll also only do one workset per exercise instead of two (on the deload week).

I'll let you guys know how it feels in case someone wants to try it by himself

[ngtvenfnty]

Did you ever get around to counting your calories macros etc? Might need to add a few hundred if you are feeling tired. What's the status with the deads, if you wont drop them completely try dropping them to once week if you have not done so already.

I CANT stop doing the deadlifts But I do not do squats and deadlifts on the same day anymore. No have not counted calories specifically, but I am getting at least 2000-3000 per day.

A ballpark estimate:

Usually Cereal Nuts and Berries, a Protien Shake (full fat milk and yogurt), 700-1000
then a sandwich and bananna, 300-400
whatever is leftover(Spaghetti, chicken and rice, etc). 400-600
Then dinner I ususal grab something, a large salad (with meat), and usually another protien shake or a fruit pie, unless I am off work and I usuually cook or have a cooked meal(produces the leftovers), dinner last night was salad, 2 prokchops, sweet potato, collard greens and bread....800-1000

total 2200-3000

Sometimes the morning starts with eggs bacon and pancakes instead...

If you could see what I eat and how much of it you might wonder more whether I was eating too much.

[StreetlyEcto]

Looks like a really good beginners program. I'm going to just sample the workout on Friday, then if I like it I will start it properly on Monday, I will try and upload progress pics whenever possible!

[DeltaCharlie75]

I don't think that advice came from the originator of the program ( AllPro ). Lifting heavy 2x a week is NOT sustainable and only used OCCASIONALLY when you miss a medium day. To ngtvenfnty, you said you've tried 2 days off on this program. How did that work out for you?

all pro
Powerbuilder
Location: New York, United States
Age: 57
Posts: 20,179
Rep Power: 8311

Originally Posted by PILGOR-THE-GOAT
I'm planning on starting this program next week... I am a college student who works construction 3 times a week. Will recovery be an issue for me? Farley? All Pro?

I wasn't going to get into how to take this to the next level BUT......
1) drop the middle work out and do TWO HEAVY work outs per week if and when recovery becomes an issue.
2) At that point you might want to do THREE work sets for the compound exercises.

The above advice was from All pro and is similar to ngtvenfty situation.
http://forum.bodybuilding.com/showth...4195843&page=4

[whiskeysticks]

I've been trying to bulk since I started AllPro. Eating around a 750 calorie surplus. Added back 10 pounds in 10 weeks since I started.

Damn. I've been eating at a surplus since mid November and I feel like I'm getting fat. The pants certainly are getting tighter around the waist. I haven't been too choosy on the calories I'm putting in my body... Then again, I haven't done much on the off days. Are you doing cardio on your off days and if so how much?

Nice job by the way.

[DeltaCharlie75]

I CANT stop doing the deadlifts But I do not do squats and deadlifts on the same day anymore. No have not counted calories specifically, but I am getting at least 2000-3000 per day.

A ballpark estimate:

Usually Cereal Nuts and Berries, a Protien Shake (full fat milk and yogurt), 700-1000
then a sandwich and bananna, 300-400
whatever is leftover(Spaghetti, chicken and rice, etc). 400-600
Then dinner I ususal grab something, a large salad (with meat), and usually another protien shake or a fruit pie, unless I am off work and I usuually cook or have a cooked meal(produces the leftovers), dinner last night was salad, 2 prokchops, sweet potato, collard greens and bread....800-1000

total 2200-3000

Sometimes the morning starts with eggs bacon and pancakes instead...

If you could see what I eat and how much of it you might wonder more whether I was eating too much.

My maintenance is 2500 cals and I have a non physical job and am about the same height and weight as you. If you are working physically hard five days a week you would prob need above 3000 cals for someone of your activity levels. Take the time to count your cals and and increase it by 100 per week and see if you cope better.