AllPro: A Simple Beginner's Routine part VI

[nightanole]

Just to be clear, weight stays the same continuously while cutting around 13% bf? And even though 11 or 12 rep week may be a struggle just keep doing as many reps as possible on those days until the cycle is over going back to 8 reps?

Correct. And since you are a beginner, odds are you are still progressing, but only at 3-5% per cycle, so it will take a few cycles to pass a lift while cutting below 13%.

[enr33]

nightanhole,

Idk what happened brah. Fell asleep around 10pm last night (used some white nosie chit off youtube and it worked).... anyway I woke up at 2:45, went back to sleep and then woke up at 6:30. Missed 5am gym alarm. Since I screwed myself on this one should i go tommorow and friday or go this thursday, do 9 reps again next week on Tuesday and Friday, and then 10 reps week after that?

[nightanole]

nightanhole,

Idk what happened brah. Fell asleep around 10pm last night (used some white nosie chit off youtube and it worked).... anyway I woke up at 2:45, went back to sleep and then woke up at 6:30. Missed 5am gym alarm. Since I screwed myself on this one should i go tommorow and friday or go this thursday, do 9 reps again next week on Tuesday and Friday, and then 10 reps week after that?

Gotta get in at least one heavy a week or you need to reset back to 9 rep week. You can not repeat 10-12 rep weeks.
You are allowed to miss 1-2 workouts a cycle and still be fine.

[enr33]

Gotta get in at least one heavy a week or you need to reset back to 9 rep week. You can not repeat 10-12 rep weeks.
You are allowed to miss 1-2 workouts a cycle and still be fine.

My cycles are all screwed up now it seems... can I do a heavy tommorow and friday (9 rep days) and then next week do a 10 rep on tuesday and friday?

[agoodz]

Correct. And since you are a beginner, odds are you are still progressing, but only at 3-5% per cycle, so it will take a few cycles to pass a lift while cutting below 13%.

Alright I think I'm good now just gonna grind out the program for a couple cycles and see what happens, again, thanks for the help!

[nightanole]

My cycles are all screwed up now it seems... can I do a heavy tommorow and friday (9 rep days) and then next week do a 10 rep on tuesday and friday?

How about you just switch to auto regulated and then you dont have to worry about this schedule any more.

[mmteixeira]

Vacation is over so time to add resistance training to my weight loss efforts - following many suggestions on this site this workout seems to fit what I want...

I walked through most of the exercises yesterday with just the bar - to work on form before applying any weight - but I had a couple of questions. I apologize if these questions have been asked before - I have read through alot of the threads but could have easily missed them...

1) Is the order of exercises important? With squat racks and a bench, the listed order would mean moving the bench every other exercise - would be more convenient to do the two bench exercises together (bench press and overhead press) - not a big deal to move the bench if they need to be done in order, just curious...

2) Bent Over Rows - the video linked shows two different grips - narrow and wider - which changes the involved muscle groups - which grip should I be using? Should I be changing it up - every other set/every other workout?

Thanks in advance for your help...

[nightanole]

Vacation is over so time to add resistance training to my weight loss efforts - following many suggestions on this site this workout seems to fit what I want...

I walked through most of the exercises yesterday with just the bar - to work on form before applying any weight - but I had a couple of questions. I apologize if these questions have been asked before - I have read through alot of the threads but could have easily missed them...

1) Is the order of exercises important? With squat racks and a bench, the listed order would mean moving the bench every other exercise - would be more convenient to do the two bench exercises together (bench press and overhead press) - not a big deal to move the bench if they need to be done in order, just curious...

2) Bent Over Rows - the video linked shows two different grips - narrow and wider - which changes the involved muscle groups - which grip should I be using? Should I be changing it up - every other set/every other workout?

Thanks in advance for your help...

Bench/row/squat need to be done first order doesnt matter. The original order is to get you in and out in 45min ,and not hitting the same muscle back to back.

Bow rows should be around bench grip, since its just a reverse bench. You are splitting hairs when you say changing the grip 6" changes muscle used. Grip should be palms down in order to match the palms up curl/chinup. That way you hit both heads of the bicep.

[mmteixeira]

You are splitting hairs when you say changing the grip 6" changes muscle used. Grip should be palms down in order to match the palms up curl/chinup. That way you hit both heads of the bicep.

Thanks. The video link provided at the start of the thread mentions a narrower grip targets lats and the wider grip targets the post delts - didn't know if I should be alternating or not, so just double checking - those videos are most helpful actually... as is your advice - it is most appreciated

[nightanole]

Thanks. The video link provided at the start of the thread mentions a narrower grip targets lats and the wider grip targets the post delts - didn't know if I should be alternating or not, so just double checking - those videos are most helpful actually... as is your advice - it is most appreciated

Sorry, we can only update OP every 8000-10000 posts, and for only 48 hours after Part XX gets reposted. I never have time to update the 2010 videos since last time it happened mid week. Im not even sure if all the videos work.

Anyway just pick a grip around bench grip or a little narrower (hands dropped to side) and stick too it. This is a 5-7 cycle program, and after passing 2 test days you can add your first accessory if you feel something is not responding to the core workout.

[mmteixeira]

Im not even sure if all the videos work.

5 of them still work - watched them yesterday

[seanboone104]

Checking to see if my progress is good?

Starting Weight ----> Cycle 5 Weight
Squat- 135-->205
Bench- 115-->155 (failed Week 5/12 rep)
Rows- 115-->170
OHP- 50 --> 75
SLDL- 115 -->170
BBCurls- 45 -->65
Seated Calf Raise- 90--> 130

[TougeWarrior]

Would it be stupid to do dips once a week instead of bench press? (instead of bench pressing 3x a week, do bench 2x and dips 1x).

I think this way I would get better long term gains since it would be more shock for chest muscles, what do you think?

[nightanole]

Checking to see if my progress is good?

Starting Weight ----> Cycle 5 Weight
Squat- 135-->205
Bench- 115-->155 (failed Week 5/12 rep)
Rows- 115-->170
OHP- 50 --> 75
SLDL- 115 -->170
BBCurls- 45 -->65
Seated Calf Raise- 90--> 130

OHP is getting weak, rest look good. OHP should be 85-90

Would it be stupid to do dips once a week instead of bench press? (instead of bench pressing 3x a week, do bench 2x and dips 1x).

I think this way I would get better long term gains since it would be more shock for chest muscles, what do you think?

Ant no long term gains on this program. 5-7 cycle then peace out with ya.

Anyways it doesnt work on this program, Any gap in frequency will cause a drop in fatigue build up. You can however use dips if you have passed 2 test days, as your first accessory. Just remember that is another push added to an already push heavy routine.

Most people need delt and lat work on this program after a few cycles. If you want to split hairs, you could pause on the chest for a few seconds each rep to remove the tension/stretch reflex to make the chest work harder. It will make the lift 10-15% harder.

[Newlifter85]

Yea this, and i think the zinc ones are great, but he is in KG country so i can him to mcmastercar

Sorry guys busy few days again, thanks for the advice to both of you but I've just decided to buy four 0.5kg plates from Amazon for £12. The don't come until next week though.

So I started my heavy day on Tuesday and I dropped my squat to 45kg from 50 and my rows from 60 to 50, I regret it now,

It felt a bit too easy, hardly felt like I worked the muscles. Is this normal to begin with? Medium day today, would it be ok for me to just use the 45kg squat again for my medium day and go back to 50kg for my heavy day next week?

When the time came for my Arnold press another guy was using the only 9kg Dumbbells so I just did OH press with the bar and did 2x8 with that. I don't think the gym has adjustable Dumbbells and it doesn't look like they have 8kg DB's to go down 10% for medium day so I don't know how I'm going to work around that week to week, any suggestions??

Thanks again.

[enr33]

nightanole, I did a 9 rep heavy workout on wednesday morning. I got 7 hours of sleep prior. Im sore everywhere. Im wanting to get back onto 3x a week (Heavy Medium Light) starting monday with 10 reps. Do I need to do another 9 rep heavy tommorow or should I hold off till monday?

[nightanole]

nightanole, I did a 9 rep heavy workout on wednesday morning. I got 7 hours of sleep prior. Im sore everywhere. Im wanting to get back onto 3x a week (Heavy Medium Light) starting monday with 10 reps. Do I need to do another 9 rep heavy tommorow or should I hold off till monday?

Id do another heavy on friday, but skip the first 3 main lifts and just do the accessories. It will help with the soreness. So just skip bench/squat/row.

[antjone]

I know I'm going a little off-topic here, but I have done some research, and this calm cove in a crazy world of weightlifting.

My squats have been coming along nicely, but both of my feet are starting to hurt around the heel/Achilles tendon.
I squat barefoot because I do it at home & am a bit cheap.

Many people squat without problem barefoot, but I fear my foot is rolling a bit.

Many other people seem to agree that Converse Chuck Taylors (aka All Stars) are the best as they have thin soles, but surely that's just like squatting barefoot.
But I do note their high sides might offer the support I need.

Everyone on here should be squatting, so what do you wear??

[nightanole]

I know I'm going a little off-topic here, but I have done some research, and this calm cove in a crazy world of weightlifting.

My squats have been coming along nicely, but both of my feet are starting to hurt around the heel/Achilles tendon.
I squat barefoot because I do it at home & am a bit cheap.

Many people squat without problem barefoot, but I fear my foot is rolling a bit.

Many other people seem to agree that Converse Chuck Taylors (aka All Stars) are the best as they have thin soles, but surely that's just like squatting barefoot.
But I do note their high sides might offer the support I need.

Everyone on here should be squatting, so what do you wear??

For flats i use DC skate shoes
For squats with a .75" heel, i use Wei-Rui

I think both pair combined cost $100.

[antjone]

For flats i use DC skate shoes
For squats with a .75" heel, i use Wei-Rui

I think both pair combined cost $100.

I assumed people would want high-sided shoes to protect their ankles, but it seems not.

Not heard of Wei-Rui, will have a look.
Thanks again, Nightanole.

[nightanole]

I assumed people would want high-sided shoes to protect their ankles, but it seems not.

Not heard of Wei-Rui, will have a look.
Thanks again, Nightanole.

High tops protect ankles by feels, not by reenforcing the joint. When you start bending the ankle, and hit any resistance, your body will immediately try to correct the angle via reflex. And i dont think it works at all for slow movements.

Alan thrawl as a few series on shoes. He recomends them vs bare foot because it creates more surface area to push from, and its a wider contact patch.

Then again there is a hillbilly on you tube with a cement floored wood post squat rack that puts up insane numbers bare foot...

[zoomin6]

Being a beginner I need to lose weight. I haven't worked out in years, i used to do workout splits but I'm liking the idea of a full body workout to start again to lose weight and to build my strength back up.

Should I do this workout, or focus more on cardio? What do you say I focus on dong 20-30 mins of cardio after each workout, and on off days do a bit more?

[nightanole]

Being a beginner I need to lose weight. I haven't worked out in years, i used to do workout splits but I'm liking the idea of a full body workout to start again to lose weight and to build my strength back up.

Should I do this workout, or focus more on cardio? What do you say I focus on dong 20-30 mins of cardio after each workout, and on off days do a bit more?

You can progress just fine till about 13% BF (flexed abs). Then you wont be able to cut and progress at the same time, you will have to choose.

This program is effective till around 10 reps of bw bench and 1.25-1.5x bw for 10 rep squat.

Recommended starting diet is 100g of fat/protein and 200-300g of carbs.

Cardio limit on the program is about 3 10k jogs (takes over an hour pace). Timing does not affect weight loss.

[Gray1985]

I understand the program is designed to be done thrice a week. Can I do it twice and still get good results? If not, does this have a twice-a-week version (modified)?

[nightanole]

I understand the program is designed to be done thrice a week. Can I do it twice and still get good results? If not, does this have a twice-a-week version (modified)?

2x a week long term [mod]

2 heavies a week at least 72 hours apart. the first 3 lifts need 3 working sets instead of 2 sets, everything else on the program is the same.

[alboss]

I started the routine today, and I felt pretty satisfied. However I realized that my shoulders are weak af. I will start doing the overhead presses with just the bar (couldn't finish 2 sets of 8 with 5 lbs on each side. Perhaps I miscalculated the weight for ohp when figuring out the 10-rep max. or maybe i was just tired today, idk). Should I proceed with the same weight (just the bar) even on the lighter days, since I'm just using the bar? or should i use dumbbells just for the ohp on those days?

[ultimaforsan]

Hello Nightanole,

For the last 3 cycles I failed the bench and OHP on test day. In fact, I almost see no strenght increase in the upper body since December. My legs are going well and it's going at a good rythm but Bench/OHP I see no progress.

What can I do? I was ultra pissed at the gym today when I failed again the bench.

[nightanole]

I started the routine today, and I felt pretty satisfied. However I realized that my shoulders are weak af. I will start doing the overhead presses with just the bar (couldn't finish 2 sets of 8 with 5 lbs on each side. Perhaps I miscalculated the weight for ohp when figuring out the 10-rep max. or maybe i was just tired today, idk). Should I proceed with the same weight (just the bar) even on the lighter days, since I'm just using the bar? or should i use dumbbells just for the ohp on those days?

Id switch to the arnold press till you can do 10 reps with 55lbs with the bar bell. It should only take a cycle or 2.

Hello Nightanole,

For the last 3 cycles I failed the bench and OHP on test day. In fact, I almost see no strenght increase in the upper body since December. My legs are going well and it's going at a good rythm but Bench/OHP I see no progress.

What can I do? I was ultra pissed at the gym today when I failed again the bench.

Post your stats. I think at cycle 5 i was doing 135lbs on novice bench (3 sets 4-8 reps) and 70lbs on the OHP. I also need to know sticking points so we can see if its a form or muscle imbalance. Also have you been gaining/losing weight? 5.9 and 155 is kinda light, you should ideally be around 165-170 at 15%.

[Saradee]

So I am thinking about doing this program but I was wondering would it be terrible if I didn't do the SLDLs? I hurt my back last year doing deadlifts and I was out of commission for about a month and a half. It was terrible and since then I have stayed away from them because I clearly didn't do something right despite being instructed on it multiple times. When I hurt myself the last time I had a trainer watching me and they didn't see anything wrong with my form. It wasn't a sharp pain but that night or the next day I couldn't bend over or sit down with out having serious pain. So since I don't know where I went wrong I prefer to not do them. Is there anything i can do instead or SLDLs? Will it make much of a difference if I just don't do them?

[AD1985]

Time is muscle so I've been shortening the rep bracket from 8 reps progressing to 12, to 8 going to 10. Good results thus far. An 8RM is roughly 80% of 1RM, and 10RM is roughly 75%. So I'm 6.25% stronger, and at that point I add weight and drop from 10 reps back to 8.

Is this a good alteration or am I setting myself up for failure?