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    AllPro: A Simple Beginner's Routine part VII

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    Originally Posted by allpro
    A Simple beginner's Routine
    You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

    Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

    These are the seven exercises you will be starting with.

    Squats
    Bench Presses
    Bent-Over Rows
    Overhead Barbell Presses
    Stiff-Legged Deadlifts
    Barbell Curls
    Calf Raises

    You will be running this program on a five week cycle as follows:
    The first week do all 4 sets for 8 reps.
    The second week do all 4 sets for 9 reps.
    The third week do all 4 sets for 10 reps.
    The fourth week do all 4 sets for 11 reps.
    The fifth week do all 4 sets for 12 reps.
    If you got all of the required reps on the fifth week then increase the weight by 10% and

    repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
    Do some cardio and abs work on non weight training days.
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    [/Size]
    The original ALLPRO Q and A session
    Attachment 6763041

    FAQ

    Question 1: So how many sets am I doing exactly?
    Answer: You are doing exactly 2 work-sets for each exercise. In addition, you are doing 2 warm-up sets for the first three exercises only (Squats, Bench Press and Bent Over Rows) - the remaining four exercises do not require warm-ups, however you can do them if you feel the need to. Here is a blue-print for all the sets you should be doing, in that order:
    For zero rest between exercises do them in the order below. Else the only rules are do the big three (bench/row/squat) first in no particular order, followed by the core accessories in no particular order, and finally any additional accessory work.

    Squats: warm-up, warm-up, work-set, work-set
    Bench Press: warm-up, warm-up, work-set, work-set
    Bent Over Row: warm-up, warm-up, work-set, work-set
    Over Head Press: work-set, work-set
    Stiff Legged Deadlifts: work-set, work-set
    Curls: work-set, work-set
    Calf Raises: work-set, work-set

    Q2: How do I know what weight I should get started with for each exercise in the routine?
    A:
    Practice the lifts a few days. Then do the routine for 1 set in the order you will be doing the routine most of the time. Use a weight you can lift 5-8 times. Rep it out till you get a slooooow rep. Record this rep count. Adjust the working weight 5-7.5% for every 2 reps you are from 10. SO if you got 5 reps of 100 pounds, start at 80-85lbs.

    Q3: I like doing pull-ups, push-ups, and standing on my head. Can I add in those exercises into the routine?
    A:
    do not add any extra exercises until you have passed at least 2 test days. After that you may add 1 accessory of your choice to reach your personal goals or to bring up a lagging allpro lift. After you pass another test day you may add a second accessory. This will bring the total lifts to 9.
    Accessories should be done directly after the allpro workout. They may follow any rep range you choose and do not have to have a progression scheme. If your accessory is fixed and the main lifts go up, overall volume has increased.
    Popular accessories(generally you will need delt and lat work):
    HighFoot( ankle gets to knee level) Farmer Carries
    Grease the Groove Chinups (can be done daily every 45-60 minutes through out the day using half your max reps, retest every 2 weeks)
    kroc Rows
    Plenday Rows
    Inverted Rows
    Deep(bend knees as much a possible/comfortable) Push Presses
    Slightly Bent Over Thumbs Knuckle Above Pinky Knuckle Lateral Raises

    Q4: there is no triceps exercise in this routine, what gives?
    A:
    This program has 2 lifts from 2 different angles for each muscle group. There is no rule saying you can not max out your triceps doing OHP and bench

    Q5: Why are there no regular Deadlifts in this routine, only stiff-legged deadlifts? I feel like a boss doing deadlifts
    A:
    there are two reasons for that:

    1) Neither squats nor regular deadlifts address the posterior chain (hamstrings, glutes, spinal erectors complex) properly. By doing squats + stiff-legged deadlifts, this problem is solved, and a balance is introduced.

    2) Squats and regular deadlifts are two exercises that are very taxing to the central nervous system. As a beginner if you did both of those exercises on the same routine, you are more likely to burn out sooner than later. Stif-legged deadlifts solve this issue.

    Q6: what type of extra cardio should I do?
    A:
    The recomended cardio is 3x 10k jogs per week. This can be any Low Intensity Steady State exercise, as long as the pace is sustainable for at least 45minutes, even if you do it in 20min bursts throughout the week. Doing the cardio will increase recovery. HIIT is not recommended because it counts as an additional lifting session and will rob recovery.

    Q7: What type of ab workouts should I do?
    A:
    Your midsection is getting tons of workout in this routine since it acts as a stabilizer in basically every single exercise. So up to you to decide, though it's probably a good idea not to introduce abs until after you've completed the entire first cycle. Start with one set, and if it does not cause core fatigue - add a second set at the start of the next cycle.
    For my "cant cheat" list:
    Ab wheel roll outs or walkouts
    Hanging leg raises
    high foot farmer walks/carries
    landmine 180's

    And believe it or not, but chinups hit alot of the lower abs that the core program does not.

    Any exercise that you need to hold your feet down to perform, is a no no. You end up just just tightening the abs and the hip flexors do all the work.

    Q8: Can I use dumbbells instead of a barbell to perform the exercises in this routine?
    A:
    db floor press
    goblet squat
    hammer grip rows
    hammer grip SLDL
    seated arnold press

    Q9: How do you know you are "in spec"?
    A:
    Squat is highest lift (if you are doing the SLDL correctly its impossible for it to be above squat)
    OHP is at least 60% of bench
    Row is around (+-20%) of bench

    Q10: How do you know when you have "graduated" ALLPRO?
    A:
    10 reps of BW bench
    10 reps of 1.25x-1.5x BW squats

    Q11: What is the next step beyond ALLPRO?
    A:
    5/3/1 BBB with the BBB lift on opposite days of the core lift.
    Greyskull LP, Start off with the /FIT variant. Do not do the phraks(beginner) variant.
    Or rotated allpro intermediate every 6-8 weeks
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    Q12: Are there any changes i can make to the core lifts?
    A:
    The lifts are not set in stone. They are written simply.
    (one is not better than the other))
    squat (start off with highbar till you are good at it. You can then try lowbar, box squats, etc, or just stick with highbar)
    bench (start off with flat bench till you are good at it. You can then try slight decline, floor press, hex bar, etc. Incline variants are not recommended)
    row (start off with the traditional row bent over enough that you naturally hit around the same spot on the chest as the bench till you are good at it. You can then try any non chest supported variant such as the pendlay row)
    OHP (We are using olympic rules, slight knee flexion to get it going is allowed. Once you are good at it you can try the seated arnold press)


    Q12: SLDL
    A:

    Start at lockout of a normal deadlift rep
    slowly lower the weight bend knees as much as you like as long as it doesnt cause much hip drop
    keep lowering the weight till hamstrings go tight
    at this point the weight is normally over toes and is not gliding up the shins and quads
    pull back hard to make use of the stretch reflex
    if the weight touches the floor between reps, stand on a platform (or stack a plate or two)
    (no real variants other than DB hammer grip or hex bar)
    When people first start out, most can not get the bar past the knees with a straight back and proper form. By the time they graduate some can get the bar in parallel with the top of the ankle. The point of this exercise is increased range of motion, not moving mad amounts of weight.

    Q13: Curl Bros
    A:

    "If you dont put the curl in the program, the first thing the n00bs will ask is if they can curl. If you dont put the curl in the program, the n00bs will avoid the program."
    The curl is the wild card on the program. It just has to be a pull with a different grip vs the row. This could be upright rows (use a BB and adjust grip width so the rep naturally ends at elbows at shoulder levels, not the elbows to ears version) or chinups. Or BB to use the max weight and make it partially full body. Or even slightly leaned back supination db curls for max range of motion.

    Q14: Calf raises
    A:
    Purely cosmetic for the 1/3 of gen pop that can not grow good ones with just the core lifts. If you like your calf size, skip them. Else anything goes, on steps holding a DB. In the squat rack with balls of feet on plates. Sitting on a bench with a dumb bell on the knee. Anything that creates full range of motion.

    Q15: The starting diet
    A:

    Your first goal is to get to 13% as quickly as manageable.
    Your end goal is BMI 24 while at 13% body fat. This normally is around the 9-12 month mark. This is normally achieved by cutting to bmi 22-23, and then slow bulking till bmi 25(to reach graduation lifting stats), followed by a 1-2 cycle cut.

    100g of fat. 100g of protein. 200-300g of carbs. This is 2100-2500 cals. This should cover just about everyone that is 5.8-6.2. Adjust from there to the point you are going up or down at least 1kg per cycle. You can not "recomp" on this program. But but its only 100g of protein and really high in fat. Look your body sucks at performing off of a protein energy source, and is perfectly capable of making non essential amino acids out of carbs. Fat can be reduced to 50g if you know how to feed yourself. The bro diet of rice, chicken breast, and olive/coconut oil is not a good fat profile for 50g. But but 1g per pound of body weight protein requirement. When you can cut at 3500-4000 calories, it will be almost impossible to not get in 1g per pound, but you can not cut those macro ratios in half and make it a 2000 calorie diet.
    Last edited by nightanole; 11-07-2020 at 08:49 AM.
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    Q16: What if i fail a rep other than test day?
    A:
    You may fail a rep (or stop a set short) any day but test day. If you are cutting, and miss reps on 10 rep week or earlier, something is wrong. You are having recovery issues from; under eating, lack of sleep, lack of cardio, or some other hindrance to recovery.

    Q17: Are there any variants to the ALLPRO pattern?
    A:

    "Novice" Converting up to the first 3 lifts to 3 sets of 4-8 reps with the same 90 seconds or less rest time. Test day will still end up 24 reps, but now you have 1 extra rest period. Use this pattern when you are "mid" allpro and you are getting gassed with the high rep work.

    Unofficial variants:
    "auto regulated"
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    "10 sets of 3"
    (this is an advanced novice early intermediate pattern)
    Do set of 3 with 30 seconds of rest till you get a slooooow rep. If you get in all 10 sets, bump the weight 5-10% (enough to drop you down to 5-6 sets). Every session is "heavy"
    This incredibly taxing. An intermediate will be able to do 30 reps of 85% of their 1 rep max in about 8 minutes.

    All Pro's: Butchered Edition (warning abandoned)
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    Q18: Are warmups set in stone?
    A:
    Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight.
    Wamups anything goes. The guidance is to keep n00bs from spending 15min of the 45min workout warming up, to the point were you dont know when the warmup stops and the workset starts.
    If you want to make it easy on yourself, pick 2 warmup weights do them for 10 reps each every workout, all cycle long. The first set can be a plastic pipe or broom handle, all the way to a bare 45lb bar. The second workset needs to be around half to 75% of the days working weight. You need to "mimic the movement with a sub maximal weight" so you can not warmup of with dumb bells and workout with bar bells.

    Q19: Is progression fixed at 10% bumps, can i bump 5%?
    A:
    The min progression for the pattern is 10%. If you bump 5% then you will spend weeks at a effort level that is less than the previous test day with only test week being 5% harder than last cycle, so how will you progress? However most dont realize the 10% min. If you are a total n00b you will be learning the lift and getting much better at it as time goes on. It is not uncommon for absolute beginners to double squat working weight in 3 cycles. However it is also very common for advanced ALLPRO lifters to only pass every other cycle, or pass only 1 out of 2 muscle group lifts. You may pass bench and fail OHP, and then next cycle pass OHP and fail bench. The stronger you get the slower your progression. As an intermediate you will be lucky to be progressing at 10-25% per year. As an advanced lifter 5lbs a year is considered god like.


    I apologize to all the OCD folk viewing the formatting of this FAQ, i really tried
    Last edited by nightanole; 11-07-2020 at 08:49 AM.
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    When is best to do the cardio for recovery? After the lifting session, or the day after (rest day)
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    Originally Posted by nezaboy View Post
    When is best to do the cardio for recovery? After the lifting session, or the day after (rest day)
    You dont want to do cardio with "the pump". So the best time would be off days or several hours after the workout. If the workout wasnt too taxing (light day?) you could do it directly after the workout.

    Id say the worst time to do it is after dinner if the workout is the following morning. That might not give enough time to replenish your glycogen stores.

    And doing it fasted will promote recovery a little bit more(will tax glycogen stores more since you wont be able to run solely off of blood glucose). But fasted will not boost weight loss over normal.
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    Ok awesome. And I assume it needs to be actual cardio?. By that I mean running or cycling etc? Generally my daily steps are around 10000 from my normal daily activity. Is that not going to be enough? (All walking)

    Also any tips on distal bicep pain when curling?
    Originally Posted by nightanole View Post
    You dont want to do cardio with "the pump". So the best time would be off days or several hours after the workout. If the workout wasnt too taxing (light day?) you could do it directly after the workout.

    Id say the worst time to do it is after dinner if the workout is the following morning. That might not give enough time to replenish your glycogen stores.

    And doing it fasted will promote recovery a little bit more(will tax glycogen stores more since you wont be able to run solely off of blood glucose). But fasted will not boost weight loss over normal.
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    Originally Posted by nezaboy View Post
    Ok awesome. And I assume it needs to be actual cardio?. By that I mean running or cycling etc? Generally my daily steps are around 10000 from my normal daily activity. Is that not going to be enough? (All walking)

    Also any tips on distal bicep pain when curling?
    I did my best to update the new FAQ for what is cardio. But no 10,000 steps throughout the day do not tax any energy systems.

    For the bicep, adjust the grip to pullups, or use an EZ bar. Palms up is the worse when you have that inflammation. And the worst of the worst are preacher curls
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    Ok so I’ll need to add some running into my routine then? This will likely increase my calories needs too?
    Originally Posted by nightanole View Post
    I did my best to update the new FAQ for what is cardio. But no 10,000 steps throughout the day do not tax any energy systems.

    For the bicep, adjust the grip to pullups, or use an EZ bar. Palms up is the worse when you have that inflammation. And the worst of the worst are preacher curls
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    In an repping op for posting something very useful for beginners and intermediates alike! This is some good stuff folks
    Have you ever seen your neighbors bringing in groceries?

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    Originally Posted by nezaboy View Post
    Ok so I’ll need to add some running into my routine then? This will likely increase my calories needs too?
    Cardio loses about a pound a week tops(most of the time is a half pound for all pro and a half pound for the cardio). So at best you need to adjust a few hundred cals a day.
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    Ok cool: I notice it says 3 x 10k a week? That seems like loads of cardio to me? Or am I just being a pussy? A gentle jog 10k is what about 1 hour 15?
    Originally Posted by nightanole View Post
    Cardio loses about a pound a week tops(most of the time is a half pound for all pro and a half pound for the cardio). So at best you need to adjust a few hundred cals a day.
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    Originally Posted by nezaboy View Post
    Ok cool: I notice it says 3 x 10k a week? That seems like loads of cardio to me? Or am I just being a pussy? A gentle jog 10k is what about 1 hour 15?
    A gentle 5k jog is like 22-25 min. You can walk the boston marathon in like 4-5 hours. We are talking a goal of about 2 and a half hours of cardio a week... Its the duration not the length. I could care less if you have a 18min 5k time. I want my 3x45 min of cardio sessions for the week dammit. Row a boat, do an under the desk pedal bike while handling skype calls.
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    😂 ok understood loud and clear. I guess we all know who hates cardio now right! I think the last time I ran 10 k I was well over an hour. Thanks as always for your wisdom. Hopefully one day I can return the favour in some kind of knowledge
    Originally Posted by nightanole View Post
    A gentle 5k jog is like 22-25 min. You can walk the boston marathon in like 4-5 hours. We are talking a goal of about 2 and a half hours of cardio a week... Its the duration not the length. I could care less if you have a 18min 5k time. I want my 3x45 min of cardio sessions for the week dammit. Row a boat, do an under the desk pedal bike while handling skype calls.
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    Hey Night,

    Thanks for answering my previous questions, I'm all clear on the vanilla version now. Just a quick question about your auto-regulated version. Why does a "heavy day" every session work for this variant (without 72 hours in between)? Is it because with the fatigue buildup we will ultimately be lifting with less intensity?
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    Originally Posted by neuralfusion011 View Post
    Hey Night,

    Thanks for answering my previous questions, I'm all clear on the vanilla version now. Just a quick question about your auto-regulated version. Why does a "heavy day" every session work for this variant (without 72 hours in between)? Is it because with the fatigue buildup we will ultimately be lifting with less intensity?
    If you read a bit further into it i say that reps will naturally drop during the week and then pick back up after the 72 hours of rest on the weekend. Thats why all heavies work. Its still impossible to do 3 sessions of 2 sets of 10 all heavies, but instead it end up 2 sets of 10, then a set of 10 and a set of 8, then maybe friday its a set of 8 and a set of 6, then monday comes along and you get 11 and 10.
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    Originally Posted by nightanole View Post
    If you read a bit further into it i say that reps will naturally drop during the week and then pick back up after the 72 hours of rest on the weekend. Thats why all heavies work. Its still impossible to do 3 sessions of 2 sets of 10 all heavies, but instead it end up 2 sets of 10, then a set of 10 and a set of 8, then maybe friday its a set of 8 and a set of 6, then monday comes along and you get 11 and 10.
    Awesome thanks for clarifying. I'm excited to try out the auto-regulated version once my lifts stall!
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    Was very happy with my session today, so wanted to share! I'm not sure if it's because I've bumped my carbs up to 200g daily this week as discussed in the other thread, but after failing to get 10 reps BW squat last week [got 8 and 8], I managed to get 11 and 11 today! Still on a calorie deficit of course - down 0.3kg this week. Unfortunately bench second working set I got 9 reps after hitting all 11 reps on the first set, but I'm not too concerned. Maybe I got too fatigued after the squat, or need to improve form. Anyway, looking forward to test day today week, entering into cycle 4. Thanks nightanole for all the technical support!
    "Get up, and don't ever give up".
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    Ok today I had my first test day. But I’m not sure if I passed or not. Sounds obvious but what are your thoughts?

    Last week you might remember I tried to do my test day a week early as the gyms were closing. Last week impasses bench but failed OHP.

    This week at home I failed bench I got 12 and then 10.

    Now the difference this week is I’m using a much thinner barbell, so could this affect my grip? Also yesterday as you know I added a run in as I wasn’t doing any cardio. Was it a bad idea to have a run the day before test day?

    What would you do in this situation? Should I try a test week again next week? Or do I need to suck it up and reset on bench? Only as as I passed it the week before.

    Gyms here should reopen on December 2nd, so not long to wait
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    Originally Posted by nezaboy View Post
    Ok today I had my first test day. But I’m not sure if I passed or not. Sounds obvious but what are your thoughts?

    Last week you might remember I tried to do my test day a week early as the gyms were closing. Last week impasses bench but failed OHP.

    This week at home I failed bench I got 12 and then 10.

    Now the difference this week is I’m using a much thinner barbell, so could this affect my grip? Also yesterday as you know I added a run in as I wasn’t doing any cardio. Was it a bad idea to have a run the day before test day?

    What would you do in this situation? Should I try a test week again next week? Or do I need to suck it up and reset on bench? Only as as I passed it the week before.

    Gyms here should reopen on December 2nd, so not long to wait
    Like i said you slightly cheated by reducing 1 week of fatigue buildup before you tried to pass...

    But if you think it was a false negative, on light day this week (or within 5 days of your test day) try for 1 set of 10 at 110% (or what ever your new working weight should be). If you get in 10 you are gold for next cycle, else repeat the weight.
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    Ok great thanks! So I should skip my medium day this week in that case?
    I also failed curls today. And that is certainly my tendon pain. I think I may need to rest curls for a week or so. Even curling at an ez bar angle hurt a little
    Originally Posted by nightanole View Post
    Like i said you slightly cheated by reducing 1 week of fatigue buildup before you tried to pass...

    But if you think it was a false negative, on light day this week (or within 5 days of your test day) try for 1 set of 10 at 110% (or what ever your new working weight should be). If you get in 10 you are gold for next cycle, else repeat the weight.
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    Originally Posted by nezaboy View Post
    Ok great thanks! So I should skip my medium day this week in that case?
    I also failed curls today. And that is certainly my tendon pain. I think I may need to rest curls for a week or so. Even curling at an ez bar angle hurt a little
    No you dont skip medium day. That again is cheating. In theory, super fresh you should have been able to do this new 10 rep test at the beginning of the cycle, but if you got strong enough during the cycle you can no do it in a fatigued state
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    Perfect. Thank you as always. You are so helpful
    Originally Posted by nightanole View Post
    No you dont skip medium day. That again is cheating. In theory, super fresh you should have been able to do this new 10 rep test at the beginning of the cycle, but if you got strong enough during the cycle you can no do it in a fatigued state
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    Oh one other thought. If I do this Friday on my light day, am I just testing bench and the rest keep as my light day?
    Originally Posted by nightanole View Post
    No you dont skip medium day. That again is cheating. In theory, super fresh you should have been able to do this new 10 rep test at the beginning of the cycle, but if you got strong enough during the cycle you can no do it in a fatigued state
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    Originally Posted by nezaboy View Post
    Oh one other thought. If I do this Friday on my light day, am I just testing bench and the rest keep as my light day?
    Yes just retesting your false negatives, or testing out a new weight if you are bumping 15-20% etc.
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    Perfect. Thank you
    Originally Posted by nightanole View Post
    Yes just retesting your false negatives, or testing out a new weight if you are bumping 15-20% etc.
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    Very happy to say that im passed this 10 rep test. I have really focused on my recovery cardio this week also, so thanks for your help!

    Another question if you don’t mind. My bicep is feeling a bit better but want to take it easy as it’s still there. I remember you said that curls can be swapped for upright Row? Does this grow the biceps still? And you also mentioned changing th grip?
    Originally Posted by nightanole View Post
    No you dont skip medium day. That again is cheating. In theory, super fresh you should have been able to do this new 10 rep test at the beginning of the cycle, but if you got strong enough during the cycle you can no do it in a fatigued state
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    Originally Posted by nezaboy View Post
    Very happy to say that im passed this 10 rep test. I have really focused on my recovery cardio this week also, so thanks for your help!

    Another question if you don’t mind. My bicep is feeling a bit better but want to take it easy as it’s still there. I remember you said that curls can be swapped for upright Row? Does this grow the biceps still? And you also mentioned changing th grip?
    Just about anything will max out the bicep. Upright rows just turns the curl into a compound movement. You cant change the grip (guess you could use a rope or something...) but you can change the grip alot in the curl. For some the straight bar relieves strain since its more braced. The ez bar equalizes the load between the forearm and bicep. And the hammer grip also equalizes the load to a lesser degree but puts less tension on the bicep tendon at the bottom of the rep. Even chinups can help just due to the angle and lats doing alot of the work.
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    So if you had to pick one which would you choose? See on my tendon issue
    Originally Posted by nightanole View Post
    Just about anything will max out the bicep. Upright rows just turns the curl into a compound movement. You cant change the grip (guess you could use a rope or something...) but you can change the grip alot in the curl. For some the straight bar relieves strain since its more braced. The ez bar equalizes the load between the forearm and bicep. And the hammer grip also equalizes the load to a lesser degree but puts less tension on the bicep tendon at the bottom of the rep. Even chinups can help just due to the angle and lats doing alot of the work.
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    Originally Posted by nezaboy View Post
    So if you had to pick one which would you choose? See on my tendon issue
    I would try upright rows, as it puts the least tension on the tendon, and it hits the delts, which tend to somewhat lag on beginner routines.
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    Narrow or wide grip?
    Originally Posted by nightanole View Post
    I would try upright rows, as it puts the least tension on the tendon, and it hits the delts, which tend to somewhat lag on beginner routines.
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