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    Registered User sydfrex's Avatar
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    Allpros result and what's next?

    Hi. Just want to show you guys my result for allpros workout. Haven't really made progress on the workout in terms of muscle gain and strength however I can attest to te fact that this routine does burn a lot of calories which has help me shed fat over the years however as much as I want to stay on the program I feel like I could make more progress if I switch to another routine because progression is quite slow. If so, what program do you guys suggest?

    My stats are:

    Bench Press - 90lbs
    Squats - 140lbs
    Barbell Rows - 100lbs
    Overhead Press - 60lbs
    Still Legged Deadlifts - 140lbs
    Barbell Curls - 50lbs

    Will highly appreciate your answers.
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  2. #2
    Registered User jaxqen's Avatar
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    Originally Posted by sydfrex View Post
    Hi. Just want to show you guys my result for allpros workout. Haven't really made progress on the workout in terms of muscle gain and strength however I can attest to te fact that this routine does burn a lot of calories which has help me shed fat over the years however as much as I want to stay on the program I feel like I could make more progress if I switch to another routine because progression is quite slow. If so, what program do you guys suggest?

    My stats are:

    Bench Press - 90lbs
    Squats - 140lbs
    Barbell Rows - 100lbs
    Overhead Press - 60lbs
    Still Legged Deadlifts - 140lbs
    Barbell Curls - 50lbs

    Will highly appreciate your answers.
    1. Most probably, you are not eating enough calories and/or proteins.

    2. The workout program doesn't matter as much as the form of the exercise (slow negative, explosive positive, control the weight, breathe, improve your mind muscle connection, good posture), the nutrition and the rest.

    3. Train a muscle group twice a week (maybe an upper lower workout if you go to the gym 4 times a week)
    - cable rows, dumbell rows, barbell rows, pullups/cable pulldowns for back
    - barbell bench press and dumbell bench press for chest
    - squats, lunges, deadlifts and calf raises for legs
    - curls and hammer curls for biceps
    - close grip bench press, skullcrushers, pushdowns for triceps
    - dumbell/barbell press, lateral raises, high pulls (vertical row with dumbells) for delts
    - shrugs for trap

    4. Stick in the 8-15 reps range. 8-10 for the compounds, 10-15 for the one muscle group exercises. When you feel the weight it becoming easier, add more weight.

    5. 15-20 sets per muscle group per week should be enough.

    5. Enough sleep, enough rest.
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