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  1. #5101
    Registered User madfiddler's Avatar
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    Just finished my heavy day of week 3 (1st cycle). Feeling good overall. I was very sore the first few days after my test day, and then my first heavy day too, but hardly feeling it at all since then.

    Finished all sets for squat, row, and deadlift with multiple reps left in the tank. Was 9/10 on my second set of curls and ohp though, and only 6/10 on my second set of bench. Those 3 lifts' heavy days have been difficult for me since week 1, when I got all reps but just barely... week 2 was like this week, 8/9 for curls and press and 6/9 for bench (2nd work sets). I'm getting all the reps in on medium and light days though.

    I'm not cutting very deep, I've lost maybe 3 pounds in 19 days since I started minding my diet, and I've not done any cardio or much abs on off days.

    Any ideas on why I can't handle heavy day on those lifts? Ohp and curl were very close to finishing today, but not quite. Bench though isn't even close. I keep wondering if I tested poorly for squat (felt very inflexible when I tested) and row+sldl (both were new lifts for me), so now that I'm feeling more limber and comfortable with those lifts they are going well? While the lifts I knew better maybe tested heavier and now they're much tougher? Do I need a bit of cardio to recover between sets? What do you guys think?
    Last edited by madfiddler; 02-12-2018 at 08:29 AM.
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  2. #5102
    Registered User nightanole's Avatar
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    Originally Posted by madfiddler View Post
    Just finished my heavy day of week 3 (1st cycle). Feeling good overall. I was very sore the first few days after my test day, and then my first heavy day too, but hardly feeling it at all since then.

    Finished all sets for squat, row, and deadlift with multiple reps left in the tank. Was 9/10 on my second set of curls and ohp though, and only 6/10 on my second set of bench. Those 3 lifts' heavy days have been difficult for me since week 1, when I got all reps but just barely... week 2 was like this week, 8/9 for curls and press and 6/9 for bench (2nd work sets). I'm getting all the reps in on medium and light days though.

    I'm not cutting very deep, I've lost maybe 3 pounds in 19 days since I started minding my diet, and I've not done any cardio or much abs on off days.

    Any ideas on why I can't handle heavy day on those lifts? Ohp and curl were very close to finishing today, but not quite. Bench though isn't even close. I keep wondering if I tested poorly for squat (felt very inflexible when I tested) and row+sldl (both were new lifts for me), so now that I'm feeling more limber and comfortable with those lifts they are going well? While the lifts I knew better maybe tested heavier and now they're much tougher? Do I need a bit of cardio to recover between sets? What do you guys think?
    Missed reps will bury you in fatigue on this program. A failed rep is just as bad on recovery as doing an additional set. Since this is your first cycle, anything you are failing reps on just reset 10%, you can always bump 15% if test day seems easy. So just reroll light day, and shift the other 2 weights over, so last weeks medium weight is now this weeks heavy, etc.

    If the 2nd set is really draining, then yes you need some cardio inorder to boost your recovery. Cardio is not for weight loss on this program.
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  3. #5103
    Registered User Qaqiaq's Avatar
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    Gonna give this a try but I just had a comment, is 2 sets enough with no warmup for those sets?
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  4. #5104
    Registered User nightanole's Avatar
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    Originally Posted by Qaqiaq View Post
    Gonna give this a try but I just had a comment, is 2 sets enough with no warmup for those sets?
    You have warmups for the first 3 lifts, which use use all the muscle groups, The rest of the exercises are accessories for the first 3 lifts. Total there is 1 main lift and 1 accessory lift for each muscle group, so 4 sets total per muscle group, and the 2 warmups sets.
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  5. #5105
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    How many calf raises should be done in this routine for beginner sets/reps one/two legs weighted/non-weighted?
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  6. #5106
    Registered User nightanole's Avatar
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    Originally Posted by polivoks View Post
    How many calf raises should be done in this routine for beginner sets/reps one/two legs weighted/non-weighted?
    Anything goes. If you like you calf size you can skip them.

    2 legged in the squat rack
    1-2 legged sitting on a bench with dumb bells on the kees
    1 legged on the step with 1 hand on dumb bell and the other on the hand rail

    You can either keep it allpro style, adding a rep each week, or you can just do 2 sets to failure with the same weight all cycle, as long as its between 10-20 reps per set.

    Personally i keep the volume pretty low, else i get night leg cramps.
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  7. #5107
    Registered User Qaqiaq's Avatar
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    Thanks for the guide,

    I did the first workout following this but it left me quite unsatisfied in my biceps and more so in my triceps. Is this to be expect with the first 2 weeks of workout with the lower sets? I'm also finishing in 35-40mins, i rest about 45seconds in between sets
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  8. #5108
    Registered User polivoks's Avatar
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    Originally Posted by nightanole View Post
    Anything goes. If you like you calf size you can skip them.
    Personally i keep the volume pretty low, else i get night leg cramps.
    Yeah noticed too i had night cramps on days when pushed it too hard, even with foam rolling and stretching calfs.
    So will keep it low.
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  9. #5109
    Registered User nightanole's Avatar
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    Originally Posted by Qaqiaq View Post
    Thanks for the guide,

    I did the first workout following this but it left me quite unsatisfied in my biceps and more so in my triceps. Is this to be expect with the first 2 weeks of workout with the lower sets? I'm also finishing in 35-40mins, i rest about 45seconds in between sets
    You should feel like superman till 10 rep week.
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  10. #5110
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    Coming back to this old faithful routine after a serious injury and a layoff of 8 months from lifting. It’s amazing how it brings up your conditioning so quickly and strength comes back very soon too. Decided to jump straight to test day on week 3 as 10 rep day was too easy so yesterday restarted back on week 1 with more of a challenge. Also love that you can get in and out in under an hour other beginner programs can run into the 1hr 30 very quickly..
    New Year New Me - Lifting after serious illness
    https://forum.bodybuilding.com/showthread.php?t=175332111&p=1542264891#post1542264891
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  11. #5111
    Registered User aryonoco's Avatar
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    Originally Posted by nightanole View Post
    You should feel like superman till 10 rep week.
    Indeed.

    on 8-rep and 9-rep weeks, I feel like, "yeah... this is easy. I've got this! I'm going to smash them all this cycle!"

    10-rep week, that feeling changes. It becomes more like, "ok this is getting interesting. I should make sure form doesn't suffer".

    On 11-rep and 12-rep weeks.... I'm dead! I had my heavy 11-rep last night, crashed and slept for 8.5 hours afterwards (very unusual for me), woke up this morning and still feel wrecked.

    It's amazing what 1 extra rep per week does. Before I started, I had no idea 1 rep would make such a difference!
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  12. #5112
    Registered User sthakrar's Avatar
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    I did my first workout today of the allpro routine.
    The day after my first workout my entire body is paining. Cannot even climb the stairs.
    Should I take one more day off to recover or just train till my body gets used to it?
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  13. #5113
    Registered User polivoks's Avatar
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    Just to be sure i understand, is lite day 20 percent less weight then heavy day or is it 20 percent of medium day?
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  14. #5114
    Registered User nightanole's Avatar
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    Originally Posted by sthakrar View Post
    I did my first workout today of the allpro routine.
    The day after my first workout my entire body is paining. Cannot even climb the stairs.
    Should I take one more day off to recover or just train till my body gets used to it?
    How about you just spend 2weeks just doing 1 set of heavy 8 rep sets till your body adjusts to the volume? Then you can double the volume to 2 sets and switch to heavy medium light.
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  15. #5115
    Registered User nightanole's Avatar
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    Originally Posted by polivoks View Post
    Just to be sure i understand, is lite day 20 percent less weight then heavy day or is it 20 percent of medium day?
    based on heavy.
    so
    heavy is 100% of heavy so 100lbs
    medium is 10% less than heavy so 90lbs
    Light is 20% less than heavy so 80lbs

    Then if you pass test day, the next cycle you just need to recalculate heavy
    heavy is now 110lbs
    medium is now your old heavy, so 100lbs
    light is now your old medium, so 90lbs

    and if you pass again
    heavy is now 120lbs
    medium is now your old heavy, so 110lbs
    light is now your old medium, so 100lbs

    Its not an exact math and 9 times out of 10 you wont have the right change plates to make it perfect. In that case you want to go with the next step down vs rounding too high.
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  16. #5116
    Registered User Time2Sleep00's Avatar
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    I have stopped lifting weights for a month, still a begginer, should I cut down below 15%bf first before continuing on this routine?

    Maybe Im higher than 20 because of the lack of muscle mass
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  17. #5117
    Registered User nightanole's Avatar
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    Originally Posted by Time2Sleep00 View Post
    I have stopped lifting weights for a month, still a begginer, should I cut down below 15%bf first before continuing on this routine?

    Maybe Im higher than 20 because of the lack of muscle mass
    The most successful folk do not alter their routines during a bulk/cut, at worse they may adjust the progression rate.

    Like i said before, during a deep cut, you want to run the program to show you are not missing reps on 10 rep week, to prove you are not cutting so deep that you are losing muscle mass.
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  18. #5118
    Registered User Weaver13's Avatar
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    Hello nightanole, I've been following the program for quite sometime now and recently I notice that my left arm is a little shorter than my right arm. As I did heavier barbell curl, this imbalance affected the workout, putting more stress on my right arm. I tried to change the grip but it still felt unnatural. Should I switch to dumbbell or standing cable?
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  19. #5119
    Registered User nightanole's Avatar
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    Originally Posted by Weaver13 View Post
    Hello nightanole, I've been following the program for quite sometime now and recently I notice that my left arm is a little shorter than my right arm. As I did heavier barbell curl, this imbalance affected the workout, putting more stress on my right arm. I tried to change the grip but it still felt unnatural. Should I switch to dumbbell or standing cable?
    It depends on what your end goal is. If your right forearm is longer, then your bicep will need to be bigger to compensate, such as lifting just about anything in the real world.

    If its a cosmetic problem, then yes you will have to db curl with 1 arm and then switch. They may get the same amount of reps, but one arm will naturally be slower, so it will have less stress on it.

    Or you could switch to chinups, which removes the forearm length problem. Or you could switch to upright rows, which would also mitigate the problem, to a lesser degree.

    Plenty of people have different length legs(or one socket higher than the other), they do not leg press/pistol instead of back squat...
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  20. #5120
    It's alive! andresrosas's Avatar
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    Hey,

    So because of the current situation in my gym (no 5lb plates) it is hard for me to have medium days. I was wondering if I should do 1 hard day and 2 light days or the other way around. Thanks.
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  21. #5121
    Registered User nightanole's Avatar
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    Originally Posted by andresrosas View Post
    Hey,

    So because of the current situation in my gym (no 5lb plates) it is hard for me to have medium days. I was wondering if I should do 1 hard day and 2 light days or the other way around. Thanks.
    Your choices are; 2 days a week of heavies spaced at least 72 hours apart, or switch to auto regulated so you dont have to change weights

    http://forum.bodybuilding.com/showth...post1376160513

    God speed on how you will bump up 10%, if you cant bump down 10%. Might have to invest in a few pairs of diy 5lb chain weights.
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  22. #5122
    Registered User Time2Sleep00's Avatar
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    Originally Posted by nightanole View Post
    The most successful folk do not alter their routines during a bulk/cut, at worse they may adjust the progression rate.

    Like i said before, during a deep cut, you want to run the program to show you are not missing reps on 10 rep week, to prove you are not cutting so deep that you are losing muscle mass.
    Do I need to cut down to below 15 bf 1st before bulking?
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  23. #5123
    Registered User nightanole's Avatar
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    Originally Posted by Time2Sleep00 View Post
    Do I need to cut down to below 15 bf 1st before bulking?
    Its recommended...

    This is about a 1 year process

    So there are 2 paths.

    Gain the 5-10lbs(and 2-3 lbs of fat) of muscle over 9 months, then cut for 3 months. If you do this, you will always look good in a shirt, but have zero definition and will never really see (other than thickening of body parts) results till half way through the cut. This can be demotivating for some.
    Lose 15lbs over 3 months while learning the lifts. Progress will be very slow compared to the first option. This can be demotivating for some.. You will also not look good in a shirt, because you will be "thin" yet lifting weights, people will thing WDF are you doing. Then you slow bulk for 8 months, followed by a final 1 month cut to remove any baby fat.

    Both will get the same results in a year, its your decision on how that year plays out.

    Now if you want to screw things up, there are plenty of ways to do it. Program swap 4 times and waste most of the year adapting and not progressing. Trying to "recomp" natty, and just end up spinning your wheels because you dont want to lose the flat stomach, and dont want to put in the effort to get ab definition, so end up with a crap diet that doesnt let you perform.
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  24. #5124
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    Night, looks like I need your help.

    I have just finished my 11-rep week, and at this point it's clear that I will fail all of my main lifts on test day next week.

    Also, my body is aching all over and I have a couple of flared up tendons.

    Should I just skip the 12-rep week and restart the cycle on the 8-rep week and focus on form?

    Or or is ok if I take a week off from lifting and just let my body recover?

    Or should I just push through with test day and see how I go?
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  25. #5125
    Registered User nightanole's Avatar
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    Originally Posted by aryonoco View Post
    Night, looks like I need your help.

    I have just finished my 11-rep week, and at this point it's clear that I will fail all of my main lifts on test day next week.

    Also, my body is aching all over and I have a couple of flared up tendons.

    Should I just skip the 12-rep week and restart the cycle on the 8-rep week and focus on form?

    Or or is ok if I take a week off from lifting and just let my body recover?

    Or should I just push through with test day and see how I go?
    How about you "reset" next week down to 7 reps and make it a 6 week cycle? I normally recommend that for people who take a month off or are sick for a few weeks.
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  26. #5126
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    Hi, a year or two ago I have done AP simple beginner and got strenght increase. about 3 months ago I started lifting seriously again and achieve pretty good results using calisthenic method, today I am about to do AP Simple Beginner again.

    I have question

    1. May I add 2 sets of pull down/pullup at the end of the workout? I love pulldown/pullup so much.
    2. For the OHP, can I substitute the movement with dumbell seated shoulder press? since my gym does not have rack for OHP.

    Today Im going to start
    Squat 135 Lbs for 8 reps
    Bench press 105 lbs for 8 reps
    BOR 95 Lbs for 8 reps
    Dumbell seated shoulder press 30 Lbs each hand for 8 Reps

    My body condition
    76 KG
    175 cm
    BF around 18-22 percent.
    I dont count calories I just eat whenever I want but my target is to eat atleast 500 grams (before cooking) of grilled chicken breast each day and eating anything that I want to eat as long as it is healthy. I eat maximum 2 cup of rice every day. a few meatballs and veggies.

    Will report the progress.

    Thank you.
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  27. #5127
    Registered User nightanole's Avatar
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    Originally Posted by Presentvalue View Post
    Hi, a year or two ago I have done AP simple beginner and got strenght increase. about 3 months ago I started lifting seriously again and achieve pretty good results using calisthenic method, today I am about to do AP Simple Beginner again.

    I have question

    1. May I add 2 sets of pull down/pullup at the end of the workout? I love pulldown/pullup so much.
    2. For the OHP, can I substitute the movement with dumbell seated shoulder press? since my gym does not have rack for OHP.

    Today Im going to start
    Squat 135 Lbs for 8 reps
    Bench press 105 lbs for 8 reps
    BOR 95 Lbs for 8 reps
    Dumbell seated shoulder press 30 Lbs each hand for 8 Reps

    My body condition
    76 KG
    175 cm
    BF around 18-22 percent.
    I dont count calories I just eat whenever I want but my target is to eat atleast 500 grams (before cooking) of grilled chicken breast each day and eating anything that I want to eat as long as it is healthy. I eat maximum 2 cup of rice every day. a few meatballs and veggies.

    Will report the progress.

    Thank you.
    The OHP can be subbed with the seated arnold press
    If you have the equipment, you can replace the curl with a chinup or assisted chinup, or palms facing pull down. Depending on your conditioning you may also be able to do your original plan of just 2 sets at the end, as long as it doesnt cause a stall on the first 3 lifts.
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    Registered User GettingThere91's Avatar
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    I've been doing this routine for a little over a year now, currently on cycle 11 week 4, haven't missed more than maybe 2-3 weeks total (i went on some trips that interfered). This program has been amazing because it has been well-described enough that I've known what to do at the end of every cycle in terms of increase vs maintain vs deload, and something about the simplicity has made it the first program that I've found enjoyable and successful enough to stick with for over a year. I've mostly lurked on these threads for answers, but wanted to post for advice going forward.

    I've had solid improvements in capacity, going from a bench of 125 -> 170 and 100 -> 220 on SLDL all while losing a solid 10-15 lbs, but now I've noticed I have plateaued for quite some time and I am looking to work on some additional groups. My bench seems to be limited by pain in my wrists, so I have been working on accessories for that, and my SLDL is limited by my grip strength, so I am looking for advice on improving it, but in general I was hoping to hear what some other users have mixed in over the course of a year? I've noticed I have biceps for the first time in my life, but they are most like "tall", and lack much width or definition in a side profile. I have started working in tricep and delt work on my off days to see if I can make progress towards the desired look, but I was wondering if there are any particular exercises I should try? I've also found further cutting to be hard while doing this program, because I'm never sure how much of a plateau is acceptable, considering I try to stick to ~1700 cal/day.
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  29. #5129
    Registered User nightanole's Avatar
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    Originally Posted by GettingThere91 View Post
    I've been doing this routine for a little over a year now, currently on cycle 11 week 4, haven't missed more than maybe 2-3 weeks total (i went on some trips that interfered). This program has been amazing because it has been well-described enough that I've known what to do at the end of every cycle in terms of increase vs maintain vs deload, and something about the simplicity has made it the first program that I've found enjoyable and successful enough to stick with for over a year. I've mostly lurked on these threads for answers, but wanted to post for advice going forward.

    I've had solid improvements in capacity, going from a bench of 125 -> 170 and 100 -> 220 on SLDL all while losing a solid 10-15 lbs, but now I've noticed I have plateaued for quite some time and I am looking to work on some additional groups. My bench seems to be limited by pain in my wrists, so I have been working on accessories for that, and my SLDL is limited by my grip strength, so I am looking for advice on improving it, but in general I was hoping to hear what some other users have mixed in over the course of a year? I've noticed I have biceps for the first time in my life, but they are most like "tall", and lack much width or definition in a side profile. I have started working in tricep and delt work on my off days to see if I can make progress towards the desired look, but I was wondering if there are any particular exercises I should try? I've also found further cutting to be hard while doing this program, because I'm never sure how much of a plateau is acceptable, considering I try to stick to ~1700 cal/day.
    Lets see here...

    You can cut as deep as you want as long as you always hit the reps on 10 rep week.
    Wrist pain from bench might be from doing it bent wrist style.
    http://www.powerliftingtowin.com/pow...o-bench-press/

    Grip work can be handled by farmer walks/carries and hanging leg raises. Your sweet spot should be around 60-90 seconds, anything over or under that should adjust the weight.
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    Registered User aryonoco's Avatar
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    Originally Posted by nightanole View Post
    How about you "reset" next week down to 7 reps and make it a 6 week cycle?
    Thanks mate. Will do.
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