All Pro Beginners Routine Question

_namaste_

Hi Sara and Sidesteel!

I was going through one of the ETP threads for someone who you had previously made some suggestions for and the All Pro beginners routine had been suggested. The person had gone through 12+ weeks and looked AMAZING. I can't for the life of me find the thread any more to reference it directly - sorry about that.

My question is this - are ALL exercises listed performed every session, 3x per week? So you essentially work your whole entire body on the same routine 3x per week? I couldn't figure that out from the original post: http://forum.bodybuilding.com/showthread.php?t=4195843&page=1

Also - it says 2 warm up sets with lighter weight and then 2 work sets for 4 sets total, is that right? Not two warm up sets and then 4 work sets?

Lastly, do I really stick with the same weight for 5 weeks on all of those lifts? That's what the thread says but it seems kind of strange to me. I'm no expert by any means though so if that is going to work I am willing to do it.

So far I completed 9 weeks of strong lifts 5x5 prior to surgery (ended with 110lbs squat, 65lb bench, 65lb barbell row, 50lb OHP, 130lb deadlift for my working weight - had a few PR's with less reps) and have been back to strong lifts again for lmost 3 weeks since healing from abdominal surgery. I want to switch gears because my goal right now is to build more muscle and bigger muscle. I feel kind of skinny especially up top. I read that this type of plan is good for building muscle and size and that's my current goal.

I will go ahead and fill out the form below as well so you guys can see where I am at with everything else and make suggestions based on that. Major appreciation in advance for your time and knowledge. If you need any further info please let me know!

Provide your stats (height/weight/age/bodyfat% if you know it/etc)

5'6, 125lbs, 26 years old. Body fat scale says around 28% but measurements point to more like 20 - 22% approx.

What's your current gross intake of calories, on average?

Gross intake varies greatly because I eat back most of my exercise calories. I net between 1800 - 2010 daily. Gross would range between 1800 - 2800 or so depending on the workouts of the day.

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)

Average day is around 230 carbs, 80 grams of fat and 120 grams of protein. +/- 10 - 20 grams in all categories dependant on exercise.

Do you use a food scale and measure everything?

100% yes.

Do you track all of your intake, daily? (Everything?)

100% yes.

Do you take cheat days or days off?

Cheat days no. Days off - very rarely and only when it is impossible for me to log (i.e. no wifi, or all inclusive where calories aren't within the realm of possibility to know).

How much weight have you lost so far and over what time period?

Around 100lbs in the past 3 years. The last 60lbs over the past 2 years. The last 15lbs was since December 2012.

Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?

Activity has not changed within the past couple of months. I am mostly sedentary (computer job from home) - I cook meals daily, care for my kids a little, but don't move around a ton. I lift weights 3x per week for 40 - 60 minutes, run or HIIT about 3 times per week, yoga usually 3-5 times per week. Also bike ride, walk whenever else I can fit it in. Several days a week I do a morning workout and an evening workout.

How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.

No stalling, I'm currently working at maintaining and have been for a few months.

Are you breastfeeding?

No.

Do you have thyroid issues/risks or PCOS?

No.

ryry_

Not Sara or SideSteel, but to answer your questions about All Pro's routine.

Yes, they are all performed every session.

Yes, its 2 warm up sets and 2 work sets

Same weight for five weeks, but you add a rep every week. Week 1 is 8 reps, adding a rep every week until week 5 is 12 reps. Then you increase the weight (i believe its 10 %) and start over. Even though the weight is staying the same, by adding reps you are still increasing your strength and progressing.

The progression scheme is slow, but designed to see consistent progress and increases for a long period of time IMO.

I can't access the link at work, but I also believe there is one Heavy day and two medium days where you use less weight on the medium days.

For specific recommendations regarding your intake and such, will leave to the experts.

_namaste_

I really appreciate your answers regarding the routine. I was hoping to start fresh today in an hour or two so this will give me the basis to do so without wondering if I'm screwing the whole thing up from the start - LOL!

ryry_

Glad to help. I would also add, if you have only lifted in the 5 rep arena, moving to to the higher rep ranges is going to cause some more muscle fatique than you might be used too (maybe not though). I mean that in the sense, where when you are doing 12 reps of say squats, you will be gassed.

I say that to offer the suggestion that you start out at a weight that you can do fairly comfortably for eight reps but still provide a challenge. Just not like where you are using every ounce of energy for that eighth rep. You want to leave room for progression on a consistent basis.

SideSteel

Tagging for the intake stuff. Your other questions were answered well IMO.

_namaste_

That is great info ryry, thank you. I am a bit unsure where I should start weight wise especially because I am coming off of the surgery lay up (6 weeks not lifting, been back to lifting for almost 3 weeks) and re-building strength and trying to ensure I don't push too hard, too soon either.

Thanks for the tag and future follow up, Sidesteel.

SideSteel

Is your goal to maintain body weight currently and what has your weight done in the past 6 weeks?

_namaste_

My goal is to maintain (I also don't mind gaining a few lbs in the short term too, if it's going to help me put on some muscle). In 6 weeks my weight has stayed the same +/- a couple pounds. I lost a couple right after my surgery, for instance, but it came back once I was able to eat normally again.

I also want to focus on lifting first and foremost, with all else behind it.

SideSteel

My goal is to maintain (I also don't mind gaining a few lbs in the short term too, if it's going to help me put on some muscle). In 6 weeks my weight has stayed the same +/- a couple pounds. I lost a couple right after my surgery, for instance, but it came back once I was able to eat normally again.

I also want to focus on lifting first and foremost, with all else behind it.

Given your current level of intake is maintaining bodyweight then I would just leave it as is. I don't see a need to mess with anything under these circumstances.

EDIT: Preferentially if you would like to shift around macronutrients a bit I don't see harm in it. Fat is above sufficient levels, protein is fine, so for example if you prefer more carbs you could probably lower fat a bit and increase CHO, but that's going to be preferential.

_namaste_

Currently I log all exercise and eat back everything above and beyond. Is that what I should continue to do? I noticed with the other thread that sparked my posting this topic you had recommended a set number of calories per day without eating back exercise calories for that individual. I have never done that before and am not sure if there is a benefit to that?

Adding: Where would fat be optimally? I'm not opposed to changing around macros. I love trying new things to see if they can make a difference.

SideSteel

Currently I log all exercise and eat back everything above and beyond. Is that what I should continue to do? I noticed with the other thread that sparked my posting this topic you had recommended a set number of calories per day without eating back exercise calories for that individual. I have never done that before and am not sure if there is a benefit to that?

Adding: Where would fat be optimally? I'm not opposed to changing around macros. I love trying new things to see if they can make a difference.

The way I see things in your current situation is that you are successfully maintaining bodyweight at your current level of food intake. You are also eating a good amount of calories, so the fact that you can maintain at that intake is a great thing. I don't see a need to change it unless you have a preferential reason to do so.

The only benefit I could potentially see in raising CHO and lowering fat a bit would be a possible increase in performance or adherence but that's going to really be largely individual and you would only know if you played around with it a bit.

I'd leave calories and protein the same, I wouldn't drop fat below about 45-50g. (EDIT: I should be more clear here -- my suggestion is that you don't need to change anything. But if you DO change it, I'd drop about ~15g fat and add about 30-35g CHO)

And again, you can simply leave it as is too.


The advantage to eating the same on rest and training days are potentially:
1) simplicity
2) adherence
3) performance

But again, the above are all personal as well. For example, if I eat much less on a rest day and much more on a training day, I have ****ty training sessions because I lift in the AM without eating much of anything beforehand (whey and a pop tart). However, someone training in the evening may benefit from increasing food intake that day for performance reasons.

Someone on a low calorie intake might potentially benefit from a cyclical method (or exercise calorie method) because they may be able to fit in treats on those higher calorie days that may not fit as easily if they were to eat at an even level daily.

pandorakick

That is great info ryry, thank you. I am a bit unsure where I should start weight wise especially because I am coming off of the surgery lay up (6 weeks not lifting, been back to lifting for almost 3 weeks) and re-building strength and trying to ensure I don't push too hard, too soon either.

Thanks for the tag and future follow up, Sidesteel.

Before starting All Pro's you should test your 10RM for each exercise in the routine. The result from that is where to start weight wise. You can find more info in the All Pro group here on MFP: http://www.myfitnesspal.com/groups/home/12707-all-pro-s-beginner-weight-lifting-routine

_namaste_

Before starting All Pro's you should test your 10RM for each exercise in the routine. The result from that is where to start weight wise. You can find more info in the All Pro group here on MFP: http://www.myfitnesspal.com/groups/home/12707-all-pro-s-beginner-weight-lifting-routine

Oh wow, that answered tons of questions I didn't even know I had! Amazing. Thank you.

pandorakick

You're welcome!

ssaraj43

Bumping for info. Great job OP on your success to date:-)

_namaste_

Bumping for info. Great job OP on your success to date:-)

Thanks for your kind words! And great job on your success as well.

I did the first day of the all pro routine today and it felt awesome. I chose start weights I knew would be do-able, but not incredibly easy and feel good about my choices. Looking forward to Fridays work out already.

lj8576

bump

Sarauk2sf

Locking so we can track active threads better. If you have further questions, please PM me, and include a link to this thread and I will unlock so you can pose them.