AllPro: A Simple Beginner's Routine part VI

[nightanole]

You mean as a replacement for the BP or at the end of the workout?

That all depends on how much volume you can handle.

I believe you can do 130 for 24 reps total. That is 3120lbs of volume. If you instead only do 160lbs for 10 reps, that is only 1600lbs, about half the volume. So you are going to have to figure out what patterns works for you that gets you in at least 3100lbs because reducing volume is going to stop progression, not increase it just because you increased intensity. I would first try the new pattern at the end of light day, and see if you can handle the extra 1600lbs of volume per week.

Your other option is to simply throw volume at the problem. Say figure out a pattern you like that gets you in 10,000lbs of volume per week using a weight that is 60% of your 1rm or higher. For some people that could be as easy as just adding an AMRAP set after the allpro session using that days weight.

[lungdogg]

Great thread

[garlan5]

haven't been in here in a long time.... any word on what happened to allpro.. last time I was in here frequently he was mia

[JeanRoqua]

Ηello everybody. I am on Day 1 - Week 3 - Cycle 1 and i bench press 50kg. I failed to complete all 10 reps by 2 reps in the second set.

Should i drop the weight or continue until my test day on week 5 and see what i am going to do there? I am a little confused.

[nightanole]

Ηello everybody. I am on Day 1 - Week 3 - Cycle 1 and i bench press 50kg. I failed to complete all 10 reps by 2 reps in the second set.

Should i drop the weight or continue until my test day on week 5 and see what i am going to do there? I am a little confused.

Drop the weight 10% and hope for a 15% bump after test week. You run this program too close to failure and the fatigue will bury you.

[nightanole]

haven't been in here in a long time.... any word on what happened to allpro.. last time I was in here frequently he was mia

Like madcow, he was only here for 18 months, blessed us with great programs, and was taken by aliens.

[DandyLion1]

Almost finishing up my first cycle. I'm a female and would like to add some glute exercises at some point, when do you think I should do this and any suggestions for exercises? Thinking of getting the strong curves book and nabbing some from there maybe.

Thanks for responding to everyone so quickly, the questions must get really repetitive haha.

[nightanole]

Almost finishing up my first cycle. I'm a female and would like to add some glute exercises at some point, when do you think I should do this and any suggestions for exercises? Thinking of getting the strong curves book and nabbing some from there maybe.

Thanks for responding to everyone so quickly, the questions must get really repetitive haha.

Glute ham raises if you are strong enough, else do hip thrusters with a bar bell. Those will have the most carry over to the allpro lifts. I would start off with 1 set of hip thrusters to failure on light day, using a weight you can lift 15-20 times. If you go over add some weight, if you cant hit 15, drop some weight.

[JeanRoqua]

Nightanole you may be the most informative and helpful guy I ve ever meet in a forum.

Don't know if u get all the credits u deserve.

Props to you man

[JeanRoqua]

Oh and smth else I forgot to mention.

Even during the heavy day of the week I don't feel my muscles burning after each exercise neither I feel them sore the next day. Instead, when I was training with "bro split" I had that feeling.

Is this normal?

[Sh724]

Oh and smth else I forgot to mention.

Even during the heavy day of the week I don't feel my muscles burning after each exercise neither I feel them sore the next day. Instead, when I was training with "bro split" I had that feeling.

Is this normal?

The burning feeling is from lactic acid build up, its caused by not enough oxygen getting to your muscles. No longer feeling could be for a couple different reasons, but most likely its bc your body is more used to the intense workouts. Same with not feeling sore the next day. As your body gets used to the intensity the soreness goes away for most people. Some people never really feel sore the next day, other people it takes a while to stop being as sore. But it never fully goes away, if you push yourself hard enough you will still feel it the next day no matter how used to exercise your body gets.

Just bc you no longer feel these things, or even feel them to a lesser degree, does not mean your muscles are not getting worked, it just means your body is more used to muscles being worked.

At the end of my workout today i decided to do a couple sets of pull ups, i never do pull ups, so come tomorrow im definitely going to feel it. But last week I pushed squat a lot harder than i usually do to the point where my legs were wobbly after i racked the bar, the next day i didnt feel anything.

[vimalrajsharma8]

Firstly, let me say thanks to you for all the advice and help you give us. Secondly, I need your advice on what should I drink or eat after workout. I am a 5'7" tall 85 kg guy looking to build muscle and fat loss by keeping my protein amount around 100g and calories 2000(300-400 deficit). My breakfast contains usually about 15-20 gm protein and 400 calories, around 11 AM I take milk coffee and I hit the gym at 1 PM and then 40 minutes after workout I take one scoop of whey protein? Is it good or I need to change something for optimal results?

[JeanRoqua]

The burning feeling is from lactic acid build up, its caused by not enough oxygen getting to your muscles. No longer feeling could be for a couple different reasons, but most likely its bc your body is more used to the intense workouts. Same with not feeling sore the next day. As your body gets used to the intensity the soreness goes away for most people. Some people never really feel sore the next day, other people it takes a while to stop being as sore. But it never fully goes away, if you push yourself hard enough you will still feel it the next day no matter how used to exercise your body gets.

Just bc you no longer feel these things, or even feel them to a lesser degree, does not mean your muscles are not getting worked, it just means your body is more used to muscles being worked.

At the end of my workout today i decided to do a couple sets of pull ups, i never do pull ups, so come tomorrow im definitely going to feel it. But last week I pushed squat a lot harder than i usually do to the point where my legs were wobbly after i racked the bar, the next day i didnt feel anything.

Good and well informed answer.

Should I push my self harder then? In order to have better results?

[nightanole]

Good and well informed answer.

Should I push my self harder then? In order to have better results?

shorten your rest periods on non heavy days. On heavy days try to keep bar speed as fast as possible.

[nightanole]

Firstly, let me say thanks to you for all the advice and help you give us. Secondly, I need your advice on what should I drink or eat after workout. I am a 5'7" tall 85 kg guy looking to build muscle and fat loss by keeping my protein amount around 100g and calories 2000(300-400 deficit). My breakfast contains usually about 15-20 gm protein and 400 calories, around 11 AM I take milk coffee and I hit the gym at 1 PM and then 40 minutes after workout I take one scoop of whey protein? Is it good or I need to change something for optimal results?

Macro timing is a myth. Your body will average its macros over several days to a week. What you do need on allpro is full glycogen stores before starting the work out. That means your muscles will be running off of the carbs you ate 8-12 hours before. Stuff you just ate 2-3 hours or closer to the workout just boosts glucose, which is a poor source of energy for the 2nd set.

[JeanRoqua]

shorten your rest periods on non heavy days. On heavy days try to keep bar speed as fast as possible.

I rest between warm up sets 1 minute and between workout sets 1 and 30 secs.

You suggest to rest on heavy days 30 secs and 45 secs respectively?

[nightanole]

I rest between warm up sets 1 minute and between workout sets 1 and 30 secs.

You suggest to rest on heavy days 30 secs and 45 secs respectively?

You do not need to rest between warmup sets. 90 seconds is the max, not the min. YOu might only need 15 seconds for light day week one, that will increase as you get closer to your limit. That time is also going to change based on your energy level. Just start your 90 second timer and dont look at it, when you fee ready, start the 2nd set.

[PhantomEater]

Test day of cycle 1 done today I thought my eyes and arse were gonna fall out, but I done it all only thing is I had to hit my squats with dumbbells are some men were taking up the squat rack with a bench doing shoulder press! I used 2 24kg dumbbells instead of the 50 I'd use on a bar is this okay?
Only thing is boy did my forearms ache after

OHP was nearly the death of me but I celebrated like I'd scored a winning goal in the world cup lol after I done that final rep! Onto the rest of the week and ready for cycle 2!

[nightanole]

Test day of cycle 1 done today I thought my eyes and arse were gonna fall out, but I done it all only thing is I had to hit my squats with dumbbells are some men were taking up the squat rack with a bench doing shoulder press! I used 2 24kg dumbbells instead of the 50 I'd use on a bar is this okay?
Only thing is boy did my forearms ache after

OHP was nearly the death of me but I celebrated like I'd scored a winning goal in the world cup lol after I done that final rep! Onto the rest of the week and ready for cycle 2!

DB is harder than a normal bar squat, UR fine.

[teakman]

Did my test day of Cycle 1 yesterday morning and I'm feeling it today in a good way! At first glance this program looks too easy because you're keeping the same weight on the bar for 5 weeks and doing the deloads on the medium and light days. I thought it wasn't going to be enough volume or enough weight after doing Stronglifts 5x5 and then Starting Strength.

Man, was I ever wrong! By the time you hit the 10-reps at Week 3 and especially the 11 and 12-rep weeks it is tough! I'm looking forward to adding more weight and beginning Cycle 2 next week. I think this program will keep me busy for months!

[DandyLion1]

Glute ham raises if you are strong enough, else do hip thrusters with a bar bell. Those will have the most carry over to the allpro lifts. I would start off with 1 set of hip thrusters to failure on light day, using a weight you can lift 15-20 times. If you go over add some weight, if you cant hit 15, drop some weight.

Think it will be too much to add in reverse flyes or DB row as well as the hip thrusts? Really noticing my one rolled shoulder as this cycle has gone on so think it would be more important to sort this out first, as it could possibly lead to an injury (I think).

Happy to just do the shoulder isolation for the next cycle if it would be too much with both. Or just drop the thrusts if I start stalling?

[MissChill]

Hey just wanted to check back in since I started this Monday. Box squats feel good, knee holding up well, going to stick with them. I'm starting this first cycle as a warm up cycle really, it's ok that it'll take longer to get my strength/fitness up as long as I stay uninjured. I'm literally just doing 30lbs, just bar and then bodyweight for the heavy, mid and low days (for squats & deads) for this cycle. This is something I can stick to, it's an in and out job

[nightanole]

Think it will be too much to add in reverse flyes or DB row as well as the hip thrusts? Really noticing my one rolled shoulder as this cycle has gone on so think it would be more important to sort this out first, as it could possibly lead to an injury (I think).

Happy to just do the shoulder isolation for the next cycle if it would be too much with both. Or just drop the thrusts if I start stalling?

Thrusts are not going to affect the row. I would not add shoulder isolation till you start stalling on the allpro row. No point in throwing volume at you if you do not need it. its going to take some time to fix muscle imbalances. Just make sure you are not favoring one side of the body. Its real easy to just move the bar a half inch over to put more weight on the dominant side and deload the weak side you are trying to build up.

If you would like to try out a shoulder exercise, that would be either the kroc row or and assisted chinup.

[DandyLion1]

Thrusts are not going to affect the row. I would not add shoulder isolation till you start stalling on the allpro row. No point in throwing volume at you if you do not need it. its going to take some time to fix muscle imbalances. Just make sure you are not favoring one side of the body. Its real easy to just move the bar a half inch over to put more weight on the dominant side and deload the weak side you are trying to build up.

If you would like to try out a shoulder exercise, that would be either the kroc row or and assisted chinup.

forum.bodybuilding.com/showthread.php?t=162043393
I basically read this post that suggests to do a horizontal row, and that BORs will not help to fix a rolled shoulder problem. I don't want to add the shoulder exercise to improve my strength, but just to fix this particular problem.
Do you still think that I should wait a while more to see if it improves?

[nightanole]

forum.bodybuilding.com/showthread.php?t=162043393
I basically read this post that suggests to do a horizontal row, and that BORs will not help to fix a rolled shoulder problem. I don't want to add the shoulder exercise to improve my strength, but just to fix this particular problem.
Do you still think that I should wait a while more to see if it improves?

Switch the bent over row to a pendlay row. We are splitting hairs at this point on what row hits what muscle group.

1 point out of 6-7 could be fixed by switching from bent over rows to a more horizontal row such as the pendlay. The problem is it could also be any of the other causes; improper programming, bad posture, muscle imbalances from lack of exercise. And most of the post is assuming we are talking to curl bros who only want to do bench press and curls and not do any legs or back exercises. The article is not for someone who has never exercised and has rolled shoulders from a desk job.

[DandyLion1]

Switch the bent over row to a pendlay row. We are splitting hairs at this point on what row hits what muscle group.

1 point out of 6-7 could be fixed by switching from bent over rows to a more horizontal row such as the pendlay. The problem is it could also be any of the other causes; improper programming, bad posture, muscle imbalances from lack of exercise. And most of the post is assuming we are talking to curl bros who only want to do bench press and curls and not do any legs or back exercises. The article is not for someone who has never exercised and has rolled shoulders from a desk job.

Yep that makes sense, thanks! Will just try the pendlay or even just bend lower on my BOR then.

[blackfieldgates]

Likely a dumb question- but this Monday I passed Test day with no trouble (though the OHP was fairly brutal) but today I simply have no time to do medium day due to a project. Does the rule apply of doing two heavy days if you a miss a day to the 12 rep week?

[nightanole]

Likely a dumb question- but this Monday I passed Test day with no trouble (though the OHP was fairly brutal) but today I simply have no time to do medium day due to a project. Does the rule apply of doing two heavy days if you a miss a day to the 12 rep week?

11-12 rep weeks are the over reach section of the program. Worst case do a medium and skip light, but other wise yes do 2 heavies. Ive done 2 heavies on test week, and got the same score each time.

[nightanole]

Yep that makes sense, thanks! Will just try the pendlay or even just bend lower on my BOR then.

before you modify the program to pendlays, you may want to try to just bend over more so the bar naturally hits the same spot as when you bench.

[Pumpinmirin]

Cycle 1 week 4 - I now understand what you mean by the fatigue build up. Happy to report that while I'm still hovering around the 80kg mark I believe my body fat is decreasing (currently around 14 - 15%) - chest and legs have slight positive changes.

OHP is very hard but everything else is perfect difficulty so far.

I think I'll only get 5 cycles out of this as at 80kg my lifts are:

S: 75kg
B: 60kg
R: 60kg
O: 40kg
RDL: 60kg
HHP: 40kg
CU: Body weight
Calves: 80kg
I subbed in hanging high pulls as I was struggling with upright rows grip placement, and chin ups instead of curls.

Thank you for the program.