AllPro: A Simple Beginner's Routine part VI

[nightanole]

HI,

I just want to know what method should I follow to build up my bun muscles. Been trying some methods, but it failed me

Buns are made once the femur is more than perpendicular to the body. In a squat for example, its all arse once you get below parallel.

[Kxer0]

Just finished week 2 of the cycle. I'm able to do most exercises up to 9 reps and keep feeling like I have 1-2 more reps in the tank so it seems fine. With the exception of the bench press.

I manage the first working set fine same as all exercises (1-2 more reps being completely feasible) but I break at 6 reps on second set because my shoulders can't handle it.

On other exercises while they do get tougher, I can still complete them in good form albeit a tad slower (I feel like I'm doing the first few reps too fast maybe?)

Besides the bench press issue, would it be okay for me to post videos of my form here? or should I create a new thread for form input?

[nightanole]

Just finished week 2 of the cycle. I'm able to do most exercises up to 9 reps and keep feeling like I have 1-2 more reps in the tank so it seems fine. With the exception of the bench press.

I manage the first working set fine same as all exercises (1-2 more reps being completely feasible) but I break at 6 reps on second set because my shoulders can't handle it.

On other exercises while they do get tougher, I can still complete them in good form albeit a tad slower (I feel like I'm doing the first few reps too fast maybe?)

Besides the bench press issue, would it be okay for me to post videos of my form here? or should I create a new thread for form input?

You would get more views witha "form check" thread. Anything you are struggling on i would drop the weight 5-10%.

[Kxer0]

You would get more views witha "form check" thread. Anything you are struggling on i would drop the weight 5-10%.

Should I reset the cycle after dropping the weights or carry on from 5% lower on week 3?

[nightanole]

Should I reset the cycle after dropping the weights or carry on from 5% lower on week 3?

carry on from 5% lower on week 3

You are allowed to adjust weights the first cycle.

Using allpro math 3-4 reps is about a 10% variance in weight, if you want to tune further.

[Kxer0]

carry on from 5% lower on week 3

You are allowed to adjust weights the first cycle.

Using allpro math 3-4 reps is about a 10% variance in weight, if you want to tune further.

Will follow this rule then.

I am kind of worried about not advancing cycle to cycle. Since I'm on a cut to lose all the fat I've accumulated these years I won't be bulking up or getting that much stronger. In this situation should I not expect to pass test day for a few cycles, until I start bulking?

[nightanole]

Will follow this rule then.

I am kind of worried about not advancing cycle to cycle. Since I'm on a cut to lose all the fat I've accumulated these years I won't be bulking up or getting that much stronger. In this situation should I not expect to pass test day for a few cycles, until I start bulking?

Even if you do not put on a lick of muscle, you are still increasing CNS, form, and endurance. So you will not be treading water till you start bulking. Plus you will be "bulking" off your spare tire till you get in the lower teens of body fat.

For max fat loss, you want to aim to at least get all reps on week 3, 10 rep week. As long as you are doing that you wont be under eating to the point of muscle loss.

[JustinP72]

I'm currently stuck using dumbbells and my set is capped at 120lbs. I'll be hitting Week 5 soon (ideally I'll have a power rack by then, but this question is assuming I do not). Increasing 10% from 120 would put me at 132lbs. If I can't increase to 132 due to lack of weights, I figured increasing the 120 lb reps to match the 132 lb 1RMs-while not ideal-would at least be sufficient. I calculated I'd need to start week 1 at 12, then add a rep each week;

Weight Reps 1RM 1RM Weight Reps

132 8 167.2 168 120 12
132 9 171.6 172 120 13
132 10 176 176 120 14
132 11 180.4 180 120 15
132 12 184.8 184 120 16

Is there a better way to go about it with my current setup (i.e. other than adding more weights/additional equipment)? Thanks in advance.

[JustinP72]

I'm currently stuck using dumbbells and my set is capped at 120lbs. I'll be hitting Week 5 soon (ideally I'll have a power rack by then, but this question is assuming I do not). Increasing 10% from 120 would put me at 132lbs. If I can't increase to 132 due to lack of weights, I figured increasing the 120 lb reps to match the 132 lb 1RMs-while not ideal-would at least be sufficient. I calculated I'd need to start week 1 at 12, then add a rep each week;

Weight---Reps---1RM<----->1RM---Weight---Reps

132--------8-----167.2<---->168----120-------12
132--------9-----171.6<---->172----120-------13
132-------10----176<------->176----120-------14
132-------11----180.4<----->180----120-------15
132-------12----184.8<----->184----120-------16

Is there a better way to go about it with my current setup (i.e. other than adding more weights/additional equipment)? Thanks in advance.

[nightanole]

I'm currently stuck using dumbbells and my set is capped at 120lbs. I'll be hitting Week 5 soon (ideally I'll have a power rack by then, but this question is assuming I do not). Increasing 10% from 120 would put me at 132lbs. If I can't increase to 132 due to lack of weights, I figured increasing the 120 lb reps to match the 132 lb 1RMs-while not ideal-would at least be sufficient. I calculated I'd need to start week 1 at 12, then add a rep each week;

Weight---Reps---1RM<----->1RM---Weight---Reps

132--------8-----167.2<---->168----120-------12
132--------9-----171.6<---->172----120-------13
132-------10----176<------->176----120-------14
132-------11----180.4<----->180----120-------15
132-------12----184.8<----->184----120-------16

Is there a better way to go about it with my current setup (i.e. other than adding more weights/additional equipment)? Thanks in advance.

That may work once. And the offset would be more like 18-19 reps, so you would start at 13-14 reps and work up to 18-19.

[JustinP72]

That may work once. And the offset would be more like 18-19 reps, so you would start at 13-14 reps and work up to 18-19.

Understood; rack and barbells ordered. Once I get everything I plan to re-test to calculate new 10RM for the barbell lifts.

On that note, are there any lifts wherein dumbbells would be preferred (due to increased ROM, etc.)? I understand for squat, bench, and DL bar is ideal, but OHP, bent over rows, and upright rows seem a little more open for debate. Thoughts?

[nightanole]

Understood; rack and barbells ordered. Once I get everything I plan to re-test to calculate new 10RM for the barbell lifts.

On that note, are there any lifts wherein dumbbells would be preferred (due to increased ROM, etc.)? I understand for squat, bench, and DL bar is ideal, but OHP, bent over rows, and upright rows seem a little more open for debate. Thoughts?

incline supenation curls may be better than standing bar bell curl

seated arnold press is as good as a standing OHP, and you may rotate them as an intermediate

upright row, you need to tune grip width so you naturally end the rep with elbows at shoulder level, that is hard to do with a dumb bell

Floor presses are hard to do with a bar bell, but easy with dumb bells.

But you can also do nice things. You can do kroc rows for rowing volume, and farmer carries for Gpp work.

[bullybot]

Been doing this routine for a few months now. Still loving it. Thanks mate.

[derf70]

Hi,

After a few bad weeks where I was struggling to work out 3 times a week, I am now on week 2 of cycle 3. I failed my OHP on test week of cycle 2 but was fine with the rest. This week though I failed to make my bench press reps and missed by 1. I did change my BP, Squat and row to 3 work sets 4-8 over the 5 weeks at the start of cycle 2. Two questions:

Should I make any changes to BP weight, keep going for this cycle or add another exercise to supplement bench press?

Should I do something for OHP? As I do it towards the end of the set I seem to struggle through tiredness rather than the weight. I am doing 2 sets 8-12 over the cycle.

Thanks

[nightanole]

Hi,

After a few bad weeks where I was struggling to work out 3 times a week, I am now on week 2 of cycle 3. I failed my OHP on test week of cycle 2 but was fine with the rest. This week though I failed to make my bench press reps and missed by 1. I did change my BP, Squat and row to 3 work sets 4-8 over the 5 weeks at the start of cycle 2. Two questions:

Should I make any changes to BP weight, keep going for this cycle or add another exercise to supplement bench press?

Should I do something for OHP? As I do it towards the end of the set I seem to struggle through tiredness rather than the weight. I am doing 2 sets 8-12 over the cycle.

Thanks

Normally you pass one and then the other. So unless you fail both OHP and bench, i wouldnt change anything. If you wanted some extra "help" you would try to shorten rest periods as much as possible on medium and light day, but keeping the heavy days at 80-90 seconds.

[GenerationZero]

So a week ago I wasn't feeling 100% so I skipped day 2 and 3. I wasn't going to be able to train for 2 weeks but that now could be 3 weeks in total.

The gym at the hotel isn't very good. It has no chest equipment or machines maybe some back workout and/or pull up type of machine. I can try these exercises but if I can't for a total of 3 weeks and eat around my maintenance calories or slightly more what muscle loss am I looking at??

When I start again do I pick mid weights at 7 reps then work my way back to 12 before trying to add 10 % or try with the last workout weight and and start at 7 reps? Cheers

[nightanole]

So a week ago I wasn't feeling 100% so I skipped day 2 and 3. I wasn't going to be able to train for 2 weeks but that now could be 3 weeks in total.

The gym at the hotel isn't very good. It has no chest equipment or machines maybe some back workout and/or pull up type of machine. I can try these exercises but if I can't for a total of 3 weeks and eat around my maintenance calories or slightly more what muscle loss am I looking at??

When I start again do I pick mid weights at 7 reps then work my way back to 12 before trying to add 10 % or try with the last workout weight and and start at 7 reps? Cheers

It takes MONTHS of bed rest to start losing muscle mass. Yes you will lose conditioning and cns extremely fast, but you wont lose a lick of muscle.

For extended time off i would start start the next cycle as an extended cycle, and add 1-2 weeks at the beginning that is 1-2 reps below your normal starting rep range.

[GenerationZero]

It takes MONTHS of bed rest to start losing muscle mass. Yes you will lose conditioning and cns extremely fast, but you wont lose a lick of muscle.

For extended time off i would start start the next cycle as an extended cycle, and add 1-2 weeks at the beginning that is 1-2 reps below your normal starting rep range.

So to stabilise CNS or avoid it going down fast I could still do whatever I can with the machine available?

The machine looks something like this https://cdn.shopify.com/s/files/1/23...g?v=1510269033

So I can do LATS and the exercise where I hold the bar on each side and close it in with my wrists touching (they don't but I'm trying to explain what I have). So not a lot to work with but if there's anything I should with these please advise otherwise I'll do 3 sets of 5-8 of heavy with a long medium and short grip pulldown and safe but for triceps work.... Nothing serious on this fire obvious reasons

[nightanole]

So to stabilise CNS or avoid it going down fast I could still do whatever I can with the machine available?

The machine looks something like this https://cdn.shopify.com/s/files/1/23...g?v=1510269033

So I can do LATS and the exercise where I hold the bar on each side and close it in with my wrists touching (they don't but I'm trying to explain what I have). So not a lot to work with but if there's anything I should with these please advise otherwise I'll do 3 sets of 5-8 of heavy with a long medium and short grip pulldown and safe but for triceps work.... Nothing serious on this fire obvious reasons

You can do what you want, its not going to help much, and not lifting for 3 weeks is not going to hurt much.

CNS will go down if you do not practice the lift at least once a week. Doing a sub exercise is not going to renenforce the CNS, because its not the same exercise. A kettle bell squat will not reenforce a back squat. Hell a decline bench is not going to reenforce an incline, i can atest to that.

So honestly you are over obsessing over not much... You are not throwing away 6 months of work in 3 weeks. Odds are you wont even notice other than being a bit more sore than normal when you come back.

[GenerationZero]

You can do what you want, its not going to help much, and not lifting for 3 weeks is not going to hurt much.

CNS will go down if you do not practice the lift at least once a week. Doing a sub exercise is not going to renenforce the CNS, because its not the same exercise. A kettle bell squat will not reenforce a back squat. Hell a decline bench is not going to reenforce an incline, i can atest to that.

So honestly you are over obsessing over not much... You are not throwing away 6 months of work in 3 weeks. Odds are you wont even notice other than being a bit more sore than normal when you come back.

Fair point but what about the additional calorie intake? I'm probably having an additional 500 calories a day for 2 weeks....

[nightanole]

Fair point but what about the additional calorie intake? I'm probably having an additional 500 calories a day for 2 weeks....

Ok human fat is 3500 cals per pound. cardio is about 500 cals an hour.

[derf70]

Normally you pass one and then the other. So unless you fail both OHP and bench, i wouldnt change anything. If you wanted some extra "help" you would try to shorten rest periods as much as possible on medium and light day, but keeping the heavy days at 80-90 seconds.

Thanks. I’ll keep it as it is. I’ve also started working a bit more on my form as feel that can be letting me down as the weight increases.

[bavinck]

I finished my first cycle of the program last week. This week I upped my weight a d started back to 8 reps. I am finding some of the exercises to be fairly easy now, like the BP. Should I work the program as prescribed, or do I have some latitude to up my BP weight?

[nightanole]

I finished my first cycle of the program last week. This week I upped my weight a d started back to 8 reps. I am finding some of the exercises to be fairly easy now, like the BP. Should I work the program as prescribed, or do I have some latitude to up my BP weight?

If you think you have some latitude, bump the bench 10% and see if you can get in 1 set of 10 reps. Else ,well, you should feel like superman on 8-9 rep weeks, because they are easier that test week even with the 10% bump

[bavinck]

You aren't kidding. 8 reps is WAY easier than 12. I'm going to bump my bench up 10%. Worst case I fail BP week 5 and keep it the same. Thanks fkr the support.

BTW, I ended up with tennis elbow with the upright row. Stupid exercise imo. I am doing the combo lateral raise and curl which is better.

[nightanole]

You aren't kidding. 8 reps is WAY easier than 12. I'm going to bump my bench up 10%. Worst case I fail BP week 5 and keep it the same. Thanks fkr the support.

BTW, I ended up with tennis elbow with the upright row. Stupid exercise imo. I am doing the combo lateral raise and curl which is better.

Tennis elbow on this program is normally caused by trying to wrist curl a weight you can not wrist curl. Normally this is the bent over row when you start to get tired. This might be revealed in the upright row, since that is more full arm vs the curl. I did have one weirdo that got it in the squat, because he was constantly pushing the weight forward, because he was afraid the weight was going to roll off his back...

[bavinck]

Hmmm, good to know. So curling knuckles towards the feet during BOR?

[nightanole]

Hmmm, good to know. So curling knuckles towards the feet during BOR?

Or curling the knuckles up like me

But if the wrist moves at all, your curling, and you certainly cant curl what you row, so something is going to give. I have such a bad habit of curling up, i have to rotate grip every few weeks, i have a hex bar so thats palms towards each other, and then i reverse grip, like a yates row.

[bavinck]

Gotcha. I'll have to watch my wrists real close tomorrow and see if that's a culprit.

My gym have a shorter ez bar. I took a pic but can't see how to post it here. Any idea how much this would weight? I am guessing it is a 120cm commercial ez bar.

[nightanole]

Gotcha. I'll have to watch my wrists real close tomorrow and see if that's a culprit.

My gym have a shorter ez bar. I took a pic but can't see how to post it here. Any idea how much this would weight? I am guessing it is a 120cm commercial ez bar.

Could be anything, my 4 footer weighs 18lbs.