Extra exercises in AllPro Routine

paprad

I'm doing the AllPro routine recommended by Sara and loving it. Have nearly completed 3 Cycles of 5 weeks each - my weights are fairly modest but the progress is good and I feel much stronger, so I am pleased

In the FAQs for the rouine in the original thread by AllPro, it says

Q7: 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 completed a minimum of 3 cycles. Once you're going into the fourth, and you feel like you need to do some extra work on certain muscles, you can add an isolated assistance exercise for them - do only one set and at the very end of your routine (after calf raises). The assistance exercise follows the same rep scheme as all the other exercises. And do not ever add more than one assistance exercise per cycle - if you do so, and some of your other lifts stall, you won't know which of your new additions might have caused that stall. Stick to only adding one extra assistance exercise per cycle, up to a maximum of two (though I believe that is already pushing it). Only do this if you know and have solid reason to believe that you really do require that extra assistance work - if uncertain, ask in this thread, someone will surely help you out.

I was thinking about adding one extra exercise going into my 4th Cycle - and wanted recommendation on what it should be.

Pushups?

Glute Bridges or Hip Thrusts?

Latpull downs (I have a cable machine in my gym)

I read through that mammoth HipThrust thread but it went awry so I didn't gain much from it. I keep seeing Hip Thrusts recommended for bigger glutes and I already have very wide hips and a large bum, so I am not sure if that's a good idea - unless they also help reduce overall size by firming up, since I am on a deficit, I will hopefully shave off some fat from there.

heybales

Sadly where the fat comes off isn't determined by what muscles are being worked.
Especially since lifting is anaerobic carb usage.

So don't let that determine anything.

If you think through your lifts, anyplace where you see supporting muscles lacking, or tiring out before the main focus muscle feels tired? Example would be your triceps give out before your pecs feel like they did much.

Face pulls can be useful for some supporting muscles and injury prevention.
http://www.t-nation.com/free_online_article/most_recent/you_should_be_doing_face_pulls;jsessionid=A735F3DB2FC3F6ACCA5D1845A38C4743-mcd02.hydra

Pinch plate walk help increase the grip.

pandorakick

I feel that for me the development of legs and glutes is lagging, so I'm adding barbell glute bridges.

It could be something very different for you though...

catfive1

I feel that for me the development of legs and glutes is lagging, so I'm adding barbell glute bridges.

It could be something very different for you though...

I like your tattoo.

pandorakick

Thank you!

christianteach

For some reason I thought I could add something during the third cycle...oops! I added the hip thrusts because my rear is flat and squishy and would like to correct that as much as possible. Although I may switch to the barbell glute bridge for no other reason than I don't want to mess with moving my heavy bench far enough to do the hip thrusts...it was a pita. I really wish I would have bought a cheap, light weight bench that would have been easier to maneuver! :grumble:

paprad

Thanks Heybales, Pandora, Christianteach

My legs/knees are weak, I guess - even at lowish weights my squats are the most tiring. So perhaps something for the glute/back would be a good plot.

heybales

Are you saying during squats your legs are shaking and your knees are weak, perhaps hard to stand on your own two feet?

paprad

Are you saying during squats your legs are shaking and your knees are weak, perhaps hard to stand on your own two feet?

heh, no, legs are steady, knees have stopped twinging now that I am using an elastic band - but it's still quite a grind and my weights are hardly that challenging, progress is slowish, so I think I have weaker legs than upper body.