AllPro: A Simple Beginner's Routine part III

[AustynS]

Your CNS could be worn out. Get plenty of rest on your off days and make sure that you are eating properly. I had the same problem my first two weeks and now that I changed my diet(not enough calories) and I rest more, I have been feeling good at the end of the week.

Thanks! that sounds like the problem. When I tested my max it was 140 on squats but I dropped it to 135 because i don't have good form, but then Monday I struggled and even my medium day. So the next 2 days ill take it easy and hit it hard Monday.

[Zergish890]

Might be a stupid question but...

Do you have to restart the cycle and test your 10RM if you decide to start cutting? On Cycle 2 Week 2 as we speak, but I've decided to start cutting as I really am not comfortable with this gut of mine. Can I just continue as I am on a deficit or do I need to restart?

[Olegru]

Don't want this to get lost.

Beginners typically don't have the work capacity to handle 2 day a week heavy and would end up overtrained in a few months. But as you progress, there's nothing wrong with the 2 heavies a week, in fact All Pro often pointed people towards that direction as they came closer to intermediate status, as 2 heavies per week with these exercises is closer to an intermediate workout.



Edit: Another good All Pro quote on "What would I be giving up by going to 2 times per week heavy?":

Interesting.... I've been doing 2 heavies a week for last 4 weeks though. This is my first cycle, but I used to be pretty "jacked" like 5 years ago when I worked out (muscle memory maybe?). Anyway, I did 3 workout sessions to find my 10 rep max, then I had to repeat week 2 because I had a stomach virus when 2nd day came, so all in all it's been about 5 weeks of gym so far and I just finished my Cycle1Week3 today (2nd heavy day this week). I eat a lot - eggs, brown rice, buckwheat, chicken breast, meat, the occasional sandwich/burrito with whole wheat and protein sources etc. I've improved my sleep schedule and sleep around 7-9 hours a night and go to sleep before 2am. I have at least 2 days between each workout (Tuesday and Friday)
All Pro says the down side of no deload is missing out on volume - does he mean amount of times u exercise a week or mass?
Do you think I'm really losing out significantly with my 2 heavies a week? (Keep in mind I do it because I am back in college and do lots of studying and work on the other days)

What if I keep with this type of schedule, but do a fully light deload week between each cycle?

Banjoman is very helpful and I'd love to hear from you, but other knowledge people please chime in as well - I'm on this forum to learn!!!

[tontyx]

Don't you mean 150lbs? 150kg is more than 300lbs...

Yes. I did 110 today on my 5X5. Check log for vid.
Only 40 more KGs to go :P
I just hope I don't stall.

[FitnessFan76]

Yes. I did 110 today on my 5X5. Check log for vid.
Only 40 more KGs to go :P
I just hope I don't stall.

Best of luck. I can tell for myself that test day in two weeks is going to be a real biatch...

[Vaylor]

Might be a stupid question but...

Do you have to restart the cycle and test your 10RM if you decide to start cutting? On Cycle 2 Week 2 as we speak, but I've decided to start cutting as I really am not comfortable with this gut of mine. Can I just continue as I am on a deficit or do I need to restart?

Continue as you are.

[jampot1]

Been cutting on a 1000 calorie deficit and I'm heading into Cycle 2 test day and I'm confident I'll pass everything. Shrug.

I'm on cycle 5 now. My squat and sldl are both 110kg and still going strong but the other lifts seem to be getting weaker.

[robosphere]

Say I don't get all my reps on week 3. Do I start back at 1 with that same weight?

Nope. Continue on through the cycle. If you get to week 5, whatever lifts you pass you add 10%. Whichever ones you don't pass you repeat that same weight on the next cycle.

[robosphere]

Don't want this to get lost.



Interesting.... I've been doing 2 heavies a week for last 4 weeks though. This is my first cycle, but I used to be pretty "jacked" like 5 years ago when I worked out (muscle memory maybe?). Anyway, I did 3 workout sessions to find my 10 rep max, then I had to repeat week 2 because I had a stomach virus when 2nd day came, so all in all it's been about 5 weeks of gym so far and I just finished my Cycle1Week3 today (2nd heavy day this week). I eat a lot - eggs, brown rice, buckwheat, chicken breast, meat, the occasional sandwich/burrito with whole wheat and protein sources etc. I've improved my sleep schedule and sleep around 7-9 hours a night and go to sleep before 2am. I have at least 2 days between each workout (Tuesday and Friday)
All Pro says the down side of no deload is missing out on volume - does he mean amount of times u exercise a week or mass?
Do you think I'm really losing out significantly with my 2 heavies a week? (Keep in mind I do it because I am back in college and do lots of studying and work on the other days)

What if I keep with this type of schedule, but do a fully light deload week between each cycle?

Banjoman is very helpful and I'd love to hear from you, but other knowledge people please chime in as well - I'm on this forum to learn!!!

I don't think you're missing out significantly. If this is what's currently working for you, then by all means do it.

Listen to your body, though. If you feel CNS fatigue, then maybe it's time for a deload. That doesn't necessarily mean you have to go to 3 a week, if you're too busy for it. Your deload can be a week off, or a week with 1 medium and 1 light day, or 2 light days.

Hope this helps.

[shortside]

Is this routine better for me making muscle gainz than those hypertrophy routines? Also what kind of squat weight and other excercise wheights should I be doing if I never done them before?

[lui8906]

Brahs finished C2.

Unfortunately on my heavy day I just had a bad workout (slightly hungover and just wasn't feeling it) and failed on two exercises. With the Bench press I failed on the 11th rep of the second proper set. I was absolutely fuming. I guess that failure had a bit of a knock on effect and I failed the second set of the overhead press at the 9th rep. This pissed me off especially because I haven't progressed at all with overhead press. Yet I never failed throughout the whole cycle.

Considering I was only one rep off with bench press is it not a bit of a waste to stick with those weights for another C? (I'm guessing the answer but can't help that urge to up the weights!)

I will be implementing at least two days a week of core copying the routine posted a few pages back in C3.

My starting weight was roughly 72kg. Now i am roughly 75kg.

Keep hustling boys. Glory awaits!

[Olegru]

Originally Posted by Olegru

Interesting.... I've been doing 2 heavies a week for last 4 weeks though. This is my first cycle, but I used to be pretty "jacked" like 5 years ago when I worked out (muscle memory maybe?). Anyway, I did 3 workout sessions to find my 10 rep max, then I had to repeat week 2 because I had a stomach virus when 2nd day came, so all in all it's been about 5 weeks of gym so far and I just finished my Cycle1Week3 today (2nd heavy day this week). I eat a lot - eggs, brown rice, buckwheat, chicken breast, meat, the occasional sandwich/burrito with whole wheat and protein sources etc. I've improved my sleep schedule and sleep around 7-9 hours a night and go to sleep before 2am. I have at least 2 days between each workout (Tuesday and Friday)
All Pro says the down side of no deload is missing out on volume - does he mean amount of times u exercise a week or mass?
Do you think I'm really losing out significantly with my 2 heavies a week? (Keep in mind I do it because I am back in college and do lots of studying and work on the other days)

What if I keep with this type of schedule, but do a fully light deload week between each cycle?

Banjoman is very helpful and I'd love to hear from you, but other knowledge people please chime in as well - I'm on this forum to learn!!!

I don't think you're missing out significantly. If this is what's currently working for you, then by all means do it.

Listen to your body, though. If you feel CNS fatigue, then maybe it's time for a deload. That doesn't necessarily mean you have to go to 3 a week, if you're too busy for it. Your deload can be a week off, or a week with 1 medium and 1 light day, or 2 light days.

Hope this helps.

That makes a lot of sense bro, thanks. How do I recognize CNS fatigue?
I mean I know I have kind of a sensitive NS genetically, and I get anxiety a few hours after each of the two weekly workouts, but it doesn't seem to negatively affect me past that.

I'm thinking of just adding a 2 light day week in between each cycle for a deload.

[robosphere]

That makes a lot of sense bro, thanks. How do I recognize CNS fatigue?
I mean I know I have kind of a sensitive NS genetically, and I get anxiety a few hours after each of the two weekly workouts, but it doesn't seem to negatively affect me past that.

I'm thinking of just adding a 2 light day week in between each cycle for a deload.

Not a bad idea at all. I think that's what I'd do if I was doing all heavies.

[Morti]

So if ive done the routine for long, can i add 1 set of lateral raises at the end?

[robosphere]

Sure

[holdmetight]

what does it mean when i failed at second week (10 reps) medium day bench press. i couldn't believe it i felt so bad i struggled lifting that.

[makeitright]

Your second week should actual be 9 reps. If that's what you meant, it could have just be a bad day. Poor rest/nutrition, etc.

[op456]

Is this the only workout for beginners or can I take another routine?

I have finished 3 cycles but I don't like this routine. I would like to start a new one

[davidphillips33]

QUESTION ON THE SQUAT

for the newbs, is it better to do low bar, wider stance, parallel type OR high bar, narrower stance, more vertical torso, ATG type?

I ask because I have been working on both types. I like the idea of ATG (i dunno why, just do) but I read that one can lift more weight using the low bar method resulting in quicker strength gains. Please discuss.

[onstitu]

Is this the only workout for beginners or can I take another routine?

I have finished 3 cycles but I don't like this routine. I would like to start a new one

Starting strength is often recommended as an alternative beginner routine. May I ask what in particular you didn't like about AllPro?

[robosphere]

Is this the only workout for beginners or can I take another routine?

I have finished 3 cycles but I don't like this routine. I would like to start a new one

There's plenty of routines out there. It doesn't make sense to do one you don't like. Nothing will kill your motivation and progress like dreading and skipping workouts.

[Ali18]

Dammit why do I look bulkier in the mirror than I do in photo's? Specially in my traps and chest

[wannagoheavy]

Dammit why do I look bulkier in the mirror than I do in photo's? Specially in my traps and chest

try not looking in mirror or taking pics for 5 weeks. You are spinning your wheels trying to see every ounce of gains or every ounce of pounds lost.

It will take 6 weeks to have others notice and about 12 weeks for yourself to see the changes.

This is all provided you are lifting with intensity and diet and rest are in check.

Its a roller coaster ride, some days up some weeks down.. keep going, I have made some nice strength gains while cutting cycles 4-7.

[robosphere]

Dammit why do I look bulkier in the mirror than I do in photo's? Specially in my traps and chest

Don't worry so much! Put in the time, and stick to your diet, and you will see results. Be patient, bruddah!

[Ali18]

try not looking in mirror or taking pics for 5 weeks. You are spinning your wheels trying to see every ounce of gains or every ounce of pounds lost.

It will take 6 weeks to have others notice and about 12 weeks for yourself to see the changes.

This is all provided you are lifting with intensity and diet and rest are in check.

Its a roller coaster ride, some days up some weeks down.. keep going, I have made some nice strength gains while cutting cycles 4-7.

Don't worry so much! Put in the time, and stick to your diet, and you will see results. Be patient, bruddah!

Haha I get it about patience and stuff. But I'm into cycle 4 and tbh I see not much of a change compared to others who have been on this programme for 4 cycles.

Also worried about how I'll be off working out during the month of ramadan where I will be fasting for 18 hours a day (No food or water) for 4 weeks or so, and worried about losing all my gains in one month Lol

[Olegru]

Not a bad idea at all. I think that's what I'd do if I was doing all heavies.

Thanks big guy!

[Olegru]

Bodyweight question

I started working out about 4-5 weeks ago (including 10 rep max tests etc.), I started at 166 lbs. with around 15-20% bodyfat or so based on comparative pictures like
http://dnfitness.files.wordpress.com/2012/08/bf.jpg

So I believe I'm around that same bodyfat percentage right now (I eat relatively decent in general but with some dirty as well, though trying to be better with diet)

Anyway here is me weighing myself on random days over last 4+ weeks (March 20th - April 21st), around same time after same conditions (everyday I have a cup of green tea with two carrots when I wake up to help me go to bathroom cause I have mild IBS from earlier stress):

166.5, 168, 169.5, 171.5, 172.5, 173, 171 (when I was sick for a couple days), 172.5, 174, 174.5, 174.5, 175.5

I'm wondering is this realistic? And if so, how much is probably water, fat, and muscle gain?

I take GreenMagnitude creatine 2x a week on workout days and maintain with Creatine Mono.

[op456]

Starting strength is often recommended as an alternative beginner routine. May I ask what in particular you didn't like about AllPro?

There's plenty of routines out there. It doesn't make sense to do one you don't like. Nothing will kill your motivation and progress like dreading and skipping workouts.

I didn't go to the gym 10 days ago and my motiviation is already killed also I didn't got good results thru those 4 months so I thought about changing my workout as doing something new maybe help!

[makeitright]

Bodyweight question

I started working out about 4-5 weeks ago (including 10 rep max tests etc.), I started at 166 lbs. with around 15-20% bodyfat or so based on comparative pictures like
http://dnfitness.files.wordpress.com/2012/08/bf.jpg

So I believe I'm around that same bodyfat percentage right now (I eat relatively decent in general but with some dirty as well, though trying to be better with diet)

Anyway here is me weighing myself on random days over last 4+ weeks (March 20th - April 21st), around same time after same conditions (everyday I have a cup of green tea with two carrots when I wake up to help me go to bathroom cause I have mild IBS from earlier stress):

166.5, 168, 169.5, 171.5, 172.5, 173, 171 (when I was sick for a couple days), 172.5, 174, 174.5, 174.5, 175.5

I'm wondering is this realistic? And if so, how much is probably water, fat, and muscle gain?

I take GreenMagnitude creatine 2x a week on workout days and maintain with Creatine Mono.

Some might argue that 9 lbs in four weeks is a bit fast. But seeing a large jump the first month should probably be expected. I'd say from here on out to try and keep it to .5-1lb weekly and if you find you're exceeding that, consider dropping calories slightly until you fall into that range.

[GarbageJedi]

Begin C3w4 tomorrow. Just wondering if I'm on the verge of over training? My recovery seems to be taking longer. I lifted light day friday, but I still have a soreness/stiffness today. Up until this last week I haven't really felt any kind of soreness or DOM's. I hear that the 3rd cycle is really when you start to feel it on this program, but I was lifting heavy/high volume before this program. Just wondering if even with a built in deload I might be over training. Should I do a deload before next cycle? Also heard foam rolling may help, so I might give it a try.