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  1. #7771
    Registered User nightanole's Avatar
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    Originally Posted by tizno View Post
    So, trying to avoid hurting myself here.

    Doing squats today, First cycle 4th week, 11 reps. When I come up from my squat I get some pain in my right knee, nothing serious but alerting all the same. I am watching videos trying to figure out what I am doing wrong but am coming up short. Anyone every have this problem?

    What I do before Squats (first lift I do)

    5 minute warm up jog (possible culprit?), followed by my warm up sets: 45 pound barbell, 70 pounds, then my full weight sets of 95 pounds, my knee only starts having pain at the 95 pound mark


    I am 26 years old and never had any sort of knee problem so I dont think that is an issue

    Thanks for any advice!
    Im guessing you are not pushing out your knees with all your might, or you are locking your knees at the top of the lift and slightly hyperextending.
    Originally Posted by vivinotnguyen View Post
    Let's say I left the program for several weeks and decide to get back in. Do I use the same weight? When would it be too late to use the same weight as when I left?
    2-3 options:
    Reset to 9 rep week, if its only a week off.
    Reset back to 6-7 rep weeks (yes this will make an extended cycle), remove a rep and add a week for each week off.
    Reset back 5% for each week off, and start over at 9 rep week, and try to bump the weight over 10% the next cycle.

    The main thing is your strength will go in the toilet once you are off more than a week. It takes months to lose muscle, but cns/endurance just tanks right away. On the other hand it comes back extremely fast. So your best bet is to spend 2-3 weeks getting back into the game, and then try to bump the weight alot at the end of the cycle.

  2. #7772
    Registered User Zergish909's Avatar
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    im feeling this routine. might do it

  3. #7773
    Registered User Zergish909's Avatar
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    love the inclusion of bicep curls

  4. #7774
    Wish I could Lift IndyLifting's Avatar
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    Started this routine today. Looking to lose fat, gain weight, and lift big. Working low right now to work on form.

    Sq: 125lb
    Bench:85lb
    BOBR:85lb
    Military press: 55lb
    SLDL:125lb These ****ing murdered my lower back which makes me suspect my form is ****. Are conventionals an alternative? They seem to hurt less.
    Barbell Curls: 55lb (bitch mode)
    Standing Calf Raise: 55lb (bitch mode.)

    Pretty sure I can add weight to all of em, just wanting to work here for a while to build form, and stamina.
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  5. #7775
    Registered User 0hseeper's Avatar
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    Originally Posted by nightanole View Post
    As for resting between reps, you are allowed 2 breaths to reset and rebrace, about 5 seconds. If anything i dont want you going up and down like a pogo stick, or as i call it, body building style. You end up just cheating with momentum and stretch reflex.
    Interesting. To me 2 breaths or 5 seconds is a full blown pause.

    You mention stretch reflex. Do you want a pause at the bottom when squating? To me good squat form includes getting a good ham stretch to come out of the hole with. Sounds like we're avoiding powerlifting technique here

  6. #7776
    All about the squat benh2's Avatar
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    Originally Posted by IndyLifting View Post
    SLDL:125lb These ****ing murdered my lower back which makes me suspect my form is ****. Are conventionals an alternative? They seem to hurt less.
    This program recommends that novices do not do squats and conventional deadlifts together because they attack similar muscle groups so you are susceptible to overtraining because you're doing them both every workout.

  7. #7777
    Registered User OldDyeller's Avatar
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    Checking in after heavy day on week 5 of first cycle.

    Just have one little dilemma.

    I started the program with the idea of bulking for at least 3-4 cycles but now I'm having second thoughts and considering cutting during the next cycle and then recomping till the end of beach season.

    Should I raise weight by 5% or 10% if cutting/recomping?

    Also I'm still at pretty low weights if that makes any difference in progression speed:

    Squat 70kg x 12
    Bench 50kg x 12
    BOR 55kg x 12
    OHP 35kg x 12 (just one set, managed 10 on my second)
    SLDL 60kg x 12
    Curl 25kg x 12
    Calf raise 80kg x 20

    At 80kg bodyweight

    Thanks

  8. #7778
    Registered User OldDyeller's Avatar
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    Originally Posted by IndyLifting View Post
    Started this routine today. Looking to lose fat, gain weight, and lift big. Working low right now to work on form.

    Sq: 125lb
    Bench:85lb
    BOBR:85lb
    Military press: 55lb
    SLDL:125lb These ****ing murdered my lower back which makes me suspect my form is ****. Are conventionals an alternative? They seem to hurt less.
    Barbell Curls: 55lb (bitch mode)
    Standing Calf Raise: 55lb (bitch mode.)

    Pretty sure I can add weight to all of em, just wanting to work here for a while to build form, and stamina.
    I had the same problem with sldls, turns out i was doing romanian deadlifts.

    Look at canditos video on sldls


  9. #7779
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    Originally Posted by OldDyeller View Post
    Look at canditos video on sldls
    There couldn't be more conflicting information about this lift. This explanation seems good to me but its contrary to the videos posted on the first page and also the many comments about using this lift for rom and stretch, and to accomplish this by standing on a platform. I think the argument begins with whether or not this lift is really a true deadlift at all.

    I've had lower back issues and have found doing this routine has made my posterior chain feel very strong. The sldls for 11/12 reps also feel killer for grip strength when you aren't ever putting the weight on the floor.

    Edit:after thinking more about this I also think his comment about keeping the weight close to your legs being dangerous is stupid. If that logic held true there would be no way to perform a regular deadlift without rounding your back.
    Last edited by 0hseeper; 07-07-2015 at 04:22 AM.

  10. #7780
    Registered User OldDyeller's Avatar
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    Originally Posted by 0hseeper View Post
    There couldn't be more conflicting information about this lift. This explanation seems good to me but its contrary to the videos posted on the first page and also the many comments about using this lift for rom and stretch, and to accomplish this by standing on a platform. I think the argument begins with whether or not this lift is really a true deadlift at all.

    I've had lower back issues and have found doing this routine has made my posterior chain feel very strong. The sldls for 11/12 reps also feel killer for grip strength when you aren't ever putting the weight on the floor.
    I know there's a lot of conflict and I just chose to do it Candito's way and am definitely feeling my hamstring and lower back being worked that way.
    Also I always but the bar down between reps for two reasons - grip and form.

  11. #7781
    Registered User tizno's Avatar
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    Originally Posted by nightanole View Post
    Im guessing you are not pushing out your knees with all your might, or you are locking your knees at the top of the lift and slightly hyperextending.
    Ill watch my knees a bit more, was also thinking of using a wider squat stance I might be too close together

    Thanks!

  12. #7782
    Registered User Mehhzyy's Avatar
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    Originally Posted by OldDyeller View Post
    Checking in after heavy day on week 5 of first cycle.

    Just have one little dilemma.

    I started the program with the idea of bulking for at least 3-4 cycles but now I'm having second thoughts and considering cutting during the next cycle and then recomping till the end of beach season.

    Should I raise weight by 5% or 10% if cutting/recomping?

    Also I'm still at pretty low weights if that makes any difference in progression speed:

    Squat 70kg x 12
    Bench 50kg x 12
    BOR 55kg x 12
    OHP 35kg x 12 (just one set, managed 10 on my second)
    SLDL 60kg x 12
    Curl 25kg x 12
    Calf raise 80kg x 20

    At 80kg bodyweight

    Thanks
    you get that physique with this routine? looking gr8, also whats ur height

  13. #7783
    Registered User OldDyeller's Avatar
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    Originally Posted by Mehhzyy View Post
    you get that physique with this routine? looking gr8, also whats ur height
    Thanks mane, I got that physique by doing crossfit 5 times a week last year.
    Also a nice tan and VERY flattering lighting in the pic

    if there's one thing good about crossfit it's that you develop core strength

    Height is 179cm ~ 5'10" but for some strange reason i can't enter it in my bodyspace

  14. #7784
    Registered User nightanole's Avatar
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    Originally Posted by OldDyeller View Post
    Checking in after heavy day on week 5 of first cycle.

    Just have one little dilemma.

    I started the program with the idea of bulking for at least 3-4 cycles but now I'm having second thoughts and considering cutting during the next cycle and then recomping till the end of beach season.

    Should I raise weight by 5% or 10% if cutting/recomping?

    Also I'm still at pretty low weights if that makes any difference in progression speed:

    Squat 70kg x 12
    Bench 50kg x 12
    BOR 55kg x 12
    OHP 35kg x 12 (just one set, managed 10 on my second)
    SLDL 60kg x 12
    Curl 25kg x 12
    Calf raise 80kg x 20

    At 80kg bodyweight

    Thanks
    If cutting you still run the program as normal, and try to get at least 10% bumps. The problem with 5% bumps is you dont go anywhere, it equals out to be 3 weeks of a deload, 1 week of same effort as last test day, and one overreach week.

    If on a cut, the sign you are not cutting too deep is you always hit your reps on 10 rep week. Dont be surprised if you miss reps on 11-12 rep weeks. I would also make sure your cut isnt causing you to miss test day reps 2 cycles in a row.

    I am not a fan of recomping/lean gains. It tends to put on muscle at half the speed of a leanish 2-3lb per cycle bulk, followed by a 1-2lb per week cut. Then again you do look good all year around on a recomp, but then you miss out on the glorious winter bulk

  15. #7785
    Wish I could Lift IndyLifting's Avatar
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    Originally Posted by benh2 View Post
    This program recommends that novices do not do squats and conventional deadlifts together because they attack similar muscle groups so you are susceptible to overtraining because you're doing them both every workout.
    Right on, makes sense.


    Originally Posted by OldDyeller View Post
    I had the same problem with sldls, turns out i was doing romanian deadlifts.

    Look at canditos video on sldls
    This is exactly what I was doing. Today is my off day so i'm just hitting some 180 land mines, but will try lifting with this form tomorrow. Thanks for the vid!
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  16. #7786
    Registered User benoskee's Avatar
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    Originally Posted by tizno View Post
    Ill watch my knees a bit more, was also thinking of using a wider squat stance I might be too close together

    Thanks!
    If I lose form on the last couple of reps I tend to slightly favour the balls of my feet when coming up from the squat and I end up irritating my knees.

  17. #7787
    Registered User OldDyeller's Avatar
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    Originally Posted by nightanole View Post
    If cutting you still run the program as normal, and try to get at least 10% bumps. The problem with 5% bumps is you dont go anywhere, it equals out to be 3 weeks of a deload, 1 week of same effort as last test day, and one overreach week.

    If on a cut, the sign you are not cutting too deep is you always hit your reps on 10 rep week. Dont be surprised if you miss reps on 11-12 rep weeks. I would also make sure your cut isnt causing you to miss test day reps 2 cycles in a row.

    I am not a fan of recomping/lean gains. It tends to put on muscle at half the speed of a leanish 2-3lb per cycle bulk, followed by a 1-2lb per week cut. Then again you do look good all year around on a recomp, but then you miss out on the glorious winter bulk
    Thanks, looking forward to that winter bulk

  18. #7788
    Registered User nightanole's Avatar
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    All right Allpro people, i figured out a way to make this a 1 year program.

    Requirements for graduating to the new program:
    Passed 3 test days on the first 3 lifts OR have a 135lb+ working weight on bench and BW working weight for the squat for guys, for girls the weight goals are 95lbs for 1 rep on the bench and 75% of bw on the squat for 1 rep( these are tested, not calculated, if you cant do it in the real world it doesnt count).


    This is a simple change up. We are going to use the rep goal system to auto regulate the program.

    For a brief background on the system, it just means we have a total amount of reps we need to complete in a session before adding more weight. There is no fixed reps per set, or even fixed sets.

    So moving forward all the math is the same. Your "goal" is to get in 24 reps in 2 sets using 90 seconds or less rest between sets. Once you get in your 24 reps in one session on a lift, you add the normal 10% weight bump. If the stars align this should knock you down to the point were you can only do about 17 reps in the same amount of sets.

    You continue to do the allpro lifts in order. All your days are now heavy days, either 1 - 4 days a week depending on your recovery. You stop your sets once you get a Slooooow rep. Pushing another grinder beyond that will cause form failure and injury.

    So a typical 100lbs lift will look like this:
    100lbs x 9
    90 second rest
    100lbs x 7

    Then a few weeks later:
    100lbs x 13
    90 second rest
    100lbs x 11

    Add 10%:
    110lbs x 9
    90 second rest
    110lbs x 7

    Now there is a few problems with this system. First is n00bs normally dont know when to stop repp'n things out, so they might get 8 good reps and 4 sloppy reps per set, get 24 reps and add 10%, then just get buried. Because of that i included the clause that you have had to have at least 90 days of good lifting experience and know when to stop. Another problem is the program doesnt push you with mandatory weight/rep bumps each week. Because of that "you" need to be the pusher, or you will stay at the same reps for a very long time. This is not a good training style for certain personalities, they perform much better on programs that add a weight each session or a rep each session/week. The final problem is deloads, there isnt any. You will need to decide the deload. Once tendinitis or joint inflammation just start to show their head, deload. Spend at least 2 sessions working with 50-60% of your current working weight. This will allow the joints/connecting tissue to catch up, and just doing the movements will keep CNS in check so you dont loose strength. Once the deload session is over just pickup at the same weight where you left off. Worse case you might have lost a rep or 2.


    Switching to this new style will fix most of the pitfalls on allpro vanilla; progression, frequency, and missed days.

    " i cant work out due to XXX and have to miss medium day, what do i do?". Doesnt matter now, you just pick up were you left off.

    "im taking a 2 week vacation/sick, how do i return to the program?" doesnt matter now, you just pick up where you left off and odds are will be down a few reps and it will take a few sessions to get back into the game.

    "im cutting and miss reps on test day." doesnt matter any more. "Test day" could be triggered every 3 weeks or every 12 weeks. Hell you might "pass test day" every session on one lift now.

    "im old/nag injured and the 3x a week is killing me". Now you can workout 1-4 times a week depending on recovery.

    "im bulking". Great you might be able to work out every 48 hours now and trigger at test day pass every 3 weeks instead of 5 weeks.
    Last edited by nightanole; 07-09-2015 at 08:18 AM.

  19. #7789
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    Originally Posted by Znik View Post
    Yup, in order to maintain CNS adaptions (strength) and mass you need to provide the same intensity stimuli (load on the bar). Failure to do so will result in a degrade of the adaptions and mass you worked so hard to achieve.
    It's not necessary for everyone to drop volume (because not everyone pushes themselves 100% in the gym) and those won't see intensity drops during a deficit. For most though you will see a intensity and performance drop if you do not reduce volume to compensate for the lower recovery/energy and you achieve a sort of overtraining or undertraining effect, thus muscle and CNS stimuli drops and since you are in a catabolic state (deficit) you risk losing CNS adaptions(as it gets fried) or mass, even with high protein/fat intake.

    The higher the volume, the higher the risk.
    I know this is a fact. How does all pro's work against this argument?
    Hi.

  20. #7790
    Registered User almafuert's Avatar
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    Originally Posted by nightanole View Post
    All right Allpro people, i figured out a way to make this a 1 year program ...
    Hi! I'm a little confused with this modification.
    My weights are 132lb on bench press and 169 on squats (154lb is my bw),
    do i have to change to another program to get more benefits or should i continue with this one?
    Thank you.

  21. #7791
    Registered User nightanole's Avatar
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    Originally Posted by almafuert View Post
    Hi! I'm a little confused with this modification.
    My weights are 132lb on bench press and 169 on squats (154lb is my bw),
    do i have to change to another program to get more benefits or should i continue with this one?
    Thank you.
    Allpro runs out around the time of bw for 12 bench and 1.5x bw for 12 squat. This mod allows the program to continue for another 5 ish cycles. It also helps those that cant handle the fast 10% progression or have hectic lives. I made some min requirements and explained why. Its auto regulated so you need to know your body and push yourself, not let the program do it for you.

  22. #7792
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    Most likely asked before but I have literally tried to start this program for the past 2 years and just quit :/ this time I am not going to stop. i am determined. I have some questions tho:

    1- Will just doing this help me lose weight?(Following it word for word each week) I weigh 255lbs and am 6'1" with like 30 BMI, doctor said I need to work out due to diabetes running in the family.

    2- I am not sure how to do the calf raises... I saw the video but my gym doesn't have the calf raises thing and also what kind of weights am I supposed to use when doing calf raises? Barbell? Dumbells? Just hold a plate? and especially HOW should I be holding this weight?(i.e barbell like a squat?)

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    Originally Posted by cReyes94 View Post
    Most likely asked before but I have literally tried to start this program for the past 2 years and just quit :/ this time I am not going to stop. i am determined. I have some questions tho:

    1- Will just doing this help me lose weight?(Following it word for word each week) I weigh 255lbs and am 6'1" with like 30 BMI, doctor said I need to work out due to diabetes running in the family.

    2- I am not sure how to do the calf raises... I saw the video but my gym doesn't have the calf raises thing and also what kind of weights am I supposed to use when doing calf raises? Barbell? Dumbells? Just hold a plate? and especially HOW should I be holding this weight?(i.e barbell like a squat?)
    1 - losing weight is a function of eating, simply consume less calories then you expend each day. Use a program like Myfitnespal to track your calories. The nutrition forum has a great sticky on this. AllPro is great for loosing weight although your progression will not be as good as a slow bulk. It should get you to around 13% BF and then cutting gets more complicated.

    2 - many ways to do calves. I use a barbell, you could use dumbells, I put the barbell in the high bar squat position and then I press up onto the ball of my foot then lower back into position. This works well for me.
    AllPro Simple Beginner Routine 4 Cycles
    AllPro Novice Program 3 Cycles
    Wendler 5-3-1 BBB+ and FSL
    5x5 Program

    Squat:315; Bench: 260; OHP: 155; Deadlift: 330
    Bench PR 225 for 5; Deadlift PR 225 for 15
    Goals: 1/2/3/4 plate

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    Originally Posted by Sader762 View Post
    1 - losing weight is a function of eating, simply consume less calories then you expend each day. Use a program like Myfitnespal to track your calories. The nutrition forum has a great sticky on this. AllPro is great for loosing weight although your progression will not be as good as a slow bulk. It should get you to around 13% BF and then cutting gets more complicated.

    2 - many ways to do calves. I use a barbell, you could use dumbells, I put the barbell in the high bar squat position and then I press up onto the ball of my foot then lower back into position. This works well for me.
    Thanks for the response but for the calfs what do you stand on/? just the floor? or is your heel hanging off of something?

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    Starting week 5 of my first cycle tomorrow. Bit pissed off though. I had went from 82 kg to 80.8 but I checked on Friday and I've gone back to 81.6 (not a huge gain when I see it written done but annoying nonetheless). Think I need to start properly looking into my calorie intake as fat loss and toning up are my goals!

    Question though, after this week do I go straight into week one of the next cycle with my working weights increased by 10% or is there a day in which I test out the new working weights?

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    Originally Posted by cReyes94 View Post
    Thanks for the response but for the calfs what do you stand on/? just the floor? or is your heel hanging off of something?
    Just the floor, my calves are solid and I don't feel the need to worry about them. I've seen people use a 2x8 cut at an angle also.
    AllPro Simple Beginner Routine 4 Cycles
    AllPro Novice Program 3 Cycles
    Wendler 5-3-1 BBB+ and FSL
    5x5 Program

    Squat:315; Bench: 260; OHP: 155; Deadlift: 330
    Bench PR 225 for 5; Deadlift PR 225 for 15
    Goals: 1/2/3/4 plate

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    Originally Posted by Confucuis View Post
    Starting week 5 of my first cycle tomorrow. Bit pissed off though. I had went from 82 kg to 80.8 but I checked on Friday and I've gone back to 81.6 (not a huge gain when I see it written done but annoying nonetheless). Think I need to start properly looking into my calorie intake as fat loss and toning up are my goals!

    Question though, after this week do I go straight into week one of the next cycle with my working weights increased by 10% or is there a day in which I test out the new working weights?
    Just increase the weight and begin week one of the next cycle.

    Weight loss is not a linear thing, give it two weeks before you lower calories. In a week you may start loosing weight again.
    AllPro Simple Beginner Routine 4 Cycles
    AllPro Novice Program 3 Cycles
    Wendler 5-3-1 BBB+ and FSL
    5x5 Program

    Squat:315; Bench: 260; OHP: 155; Deadlift: 330
    Bench PR 225 for 5; Deadlift PR 225 for 15
    Goals: 1/2/3/4 plate

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    Question

    Hey guys,

    I'm a novice weightlifter who started Allpro's Beginner's Routine four weeks ago. I just finished the light workout in week 4 of cycle one. So far I like the program a lot, but I had a few questions about some of the program specifics. This post is a bit long, apologies.

    Some background information: I'm a skinny 21-year-old male who has a very high metabolism and an ectomorph build. I'm on a large caloric surplus diet, and am taking a whey protein supplement. I am 6'1 and currently weigh 148.5 lbs, and my goal is to gain 20 lbs. of mostly muscle. When I started the program five weeks ago I weighed 139 lbs, so I'm definitely making progress. These are my lifts for the heavy workout I did earlier this week (based off of 10-rep max found at beginning of program):

    Squats Bench Press Bent-over Rows Overhead Press
    1 set 45 lb x 11 1 set 45 lb x 11 1 set 45 lb x 11 2 set 50 lb x 11
    1 set 70 lb x 11 1 set 55 lb x 11 1 set 60 lb x 11
    2 set 95 lb x 11 2 set 65 lb x 11 1 set 75 lb x 11

    SL Deadlifts Barbell curls Barbell Calf raises
    1 set 65 lb x 11 2 set 35 lb x 11 2 set 115 lb x 11
    2 set 105 lb x 11

    So here are my questions.

    1.) I noticed that when I first started doing the rows I calculated a 10 rep max that was probably a bit high due to not having good form. I suspect this is true because now that I've corrected my form I'm having trouble finishing the last 2 reps of the work sets, and I bend my wrists forward a bit at the end. Should I recalculate a new 10 rep max for rows with my better form, and then proceed into the second cycle with that new weight plus a 10% increase?

    2.) I also had trouble figuring out what weight to use with the calf raises. Basically as I added more and more weight the bar got almost unbearably heavy on my back before I felt a difference in how my calves felt. Now I do the calf raises with a back pad, but I still don't really feel it in my calves. Am I doing them incorrectly, or do I just need more weight?

    3.) I know that as a novice I shouldn't mess with the program, but I really would love to do pull-ups as part of my routine. I feel that they're much more useful than the bicep curls. One thread named the Allpro's Butchered Edition (can't post the link) recommended swapping the curls out for pull-ups, but I'd like to do both exercises if possible. Do you guys think this would be ok?

    4.) Finally, the only negative thing I've heard about this program is how slow the progression is for a beginner. My goals are around 60% aesthetics and 40% strength. I initially considered Greyskull's LP, but went with Allpro's because of how many people touted it. But doing some calculations it seems very slow. For example, my bench press right now is 65 lbs in cycle 1. At the end of cycle five (five months from now) my bench press will have gone up to 95 lbs. In other words, a 30 lb. increase in 5 months. I know this program has different goals than SS or SL, but that just seems a bit too slow. Are my expectations unrealistic? Or do you guys recommend I switch to Greyskulls or use a different progression scheme, such as one discussed in the Butchered Edition thread?

    Thanks for the help.

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    Hey guys!

    So I finished my first 5 weeks! Really enjoying the workout, i actually look forward to gym days!

    Today was my first day of week 6, or week 1 with higher weights. It went well, and i managed to finish with about 10 minutes to spare so i did a little cardio.

    I am however wondering if there is something i could do on the 2 days during the week when i should be 'resting'. I would really like to add some ab workouts considering this one doens't really have much in terms of ab's. Maybe a mix of cardio/abs? I'm no expers (MUCH closer to the greenhorn on the scale).

    Could anyone recommend anything? Please bare in mind that the usual workout i fit in on my lunch break at work and can't spend more than about 40/50 minutes at the gym on each day.

    Again, a HUGE thank you to everyone who has helped me thus far, it's been great talking to people here, THANK YOU!

    Peaceful.

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    Originally Posted by MagicMoa View Post
    Hey guys,

    I'm a novice weightlifter who started Allpro's Beginner's Routine four weeks ago. I just finished the light workout in week 4 of cycle one. So far I like the program a lot, but I had a few questions about some of the program specifics. This post is a bit long, apologies.

    Some background information: I'm a skinny 21-year-old male who has a very high metabolism and an ectomorph build. I'm on a large caloric surplus diet, and am taking a whey protein supplement. I am 6'1 and currently weigh 148.5 lbs, and my goal is to gain 20 lbs. of mostly muscle. When I started the program five weeks ago I weighed 139 lbs, so I'm definitely making progress. These are my lifts for the heavy workout I did earlier this week (based off of 10-rep max found at beginning of program):
    Holly first post batman!

    Anyways... Your are not a high metabolism ectomorph, those are myths. You are a non consistent eater, at 6.1 you need about 2500-2750 cals to put on 3lbs a month, unless you have a very demanding job/sports schedule. If you are averaging 2500 cals for each week you will gain weight. However most dont, they eat 2500 for a few days, feel full, then start eating like birds for a few days, then go back to 2500 till full, and end up averaging like 1800-2000 cals a day. End rant.

    Those lifts are so low that you should not even think about adding weight to your frame unless you have abs now. If you have a 2 pack or a flat stomach you are around 15% already and dont need massive cals to gain muscle. How many pounds of muscle do you think you are gaining a month with what amounts to a heavy school backpack for a squat weight?

    I have no clue what you are doing with your weights. ALLpro has 2 fixed working weight sets for each session, and you have 4 variable sets. Please relist your numbers so a human can read them:

    squat:
    95lbsx11
    95lbsx10 (missed a rep)
    bench:
    75lbsx11
    75lbsx11

    etc

    Now to questions:

    1) Dont recalculate unless you got less that 2 sets of 10 on 12 rep test day. Its better to just try to hit the numbers next cycle.

    2) I see no massive weights, i dont even see 135lbs (1 plate). In any case calf raises can be done 1 legged so that would cut the weight in half. I just used 1 dumb bell, and used a step and held onto the banister for support.

    3) You can swap curls for pullups (really it should be chin ups) when you can do 10 with 120% your body weight. Now you can see why they are not included... You can also use them for your first accessory lift after cycle 2 using a different rep scheme.

    4) You have miss read the progression. 10% bumps is the minimum, not the max. Some have doubled their working weight in 3 cycles. You are more than welcome to bump 15-20% if your body responds well. However ill let you in on a dirty little secret of the industry. Once you good at a lift in terms of movement practice an CNS adaptation, you will only be adding 10-15lbs to the bar each month/cycle. That is with zero muscle growth. Under the best situations, you will hit a 1rm 175lb bench with 6 months of practice, and 225 for maybe 2 reps at the 1 year mark, again this is under the best situations unless you have a massive 8" wrist.

    This is why allpro has a hard limit of 5-7 cycles if you are not using it for just weight loss. Once your 10% bumps get around 10-15lbs it becomes impossible to progress at that speed ever again and you need to switch to a slower program, or switch to an allpro variant. The novice variant is switching up to the first 3 lifts to 3 sets of 4-8 reps with 90 seconds or less rest. The 2nd variant i just posted several posts up using the rep goal system.

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