comparing these 2 programs, thoughts? discussion?

katy_trail

Ice Cream Fitness Novice 5x5 Fullbody

Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Barbell Shrug 3x8
Skullcrusher 3x8
Chins 3x5-8
or Striaght Bar/Incline Curl 3x8
Hyperextention 2x10
Kneeling Cable Crunch 3x10-20

Workout B
Squat 5x5
Deadlift 1x5
Standing Press 5x5
Barbell Row 5x5 -10%
CGBP 3x8
Straight Bar or Incline Curl 3x8
Kneeling Cable Crunch 3x10-20

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Originally Posted by all pro
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.

my goal is fat loss, while maintaining muscle. I'm currently doing the all pro, and probably won't change my routine,
but it's good to learn about other programs too.
and......go!

GetSoda

I'd do allpros if you're just going after fat loss / aesthetics over raw strength.

LittleDoodlePoodle

bump. imma start doing one of these.

katy_trail

jump in anytime....

katy_trail

i'm a thread killer

katy_trail

comments?

they both suck?

grantdumas7

I think either program would work, but If you are getting results from Allpros then by all means stick to it.

jimmmer

All pro is a great routine, with a proven track record. If you're happy on that, I would stick with it. It's more forgiving on a cut than 5x5 routines too. I also think it builds strength, but it's also a more balanced approach in that it incorporates muscular endurance/conditioning with the rep/rest set up. I'm a fan.... it basically uses a Soviet model and looks different to all the other beginner routines because of this, but it's its own thing and needs to be judged on it's own merits...

JasonDB's routine is a 5x5 aimed at bodybuilders. I would think you'd have to be in a caloric surplus to get the most out of it, but with the right nutrition it'll probably pack on some decent mass. If you don't have access to cables, you'll have to make some intelligent substitutions, but I'm sure there are ways around it. Poke around in the thread and check out how people have dealt with these things..... I'm sure it's all been answered at some point!

I have seen some comments that All Pro is not amazing at packing on mass, but the question, as always, is how was their nutrition/consistency/rest? I'm sure some people have said the same about JasonDB as well. I think you'll have success with either if your form/consistency/diet/rest are in order...

katy_trail

Thanks!

I think i'll be doing the all pro as long as i can lift the weight over my head for split squats.
if someone wants to make a prediction when that is, that would be cool:glasses:

I am liking it so far If I had a complaint, it would be just to include more heavy work,
but as I go up in reps and weight the medium and light days will be more challenging as I go.
This week is 10 reps, today being my heavy day, so I could probably write a novel about what
I like lol, but basically it seems to compromise between the workouts i was used to doing
with many different exercises, more reps, and the strong lifts or SS, since i can
substitute the split squats, for now, this seems to be a better fit than the others.
I'm actually a little surprised more people on here don't seem to be doing this routine,
but I understand it's great to work with a simpler too, although this one seems simple to me too,
while still giving me a chance to put it all out there

on the cables question, i think i have all the cables they were referring to.
we have a weider pro, so called home 'gym' that I haven't been using,
so as I go I could add in some accessory exercises using the cables.
I just learned today about pull throughs, from the video for the workout
and another mfp post, and would like to include those too,
but that will likely be in aug, for the 4th cycle.

as far as mass.....i'm not at al afraidl of building or bulking,
but if i just maintain what I have I'll be fine, I have 150 LBM,
which I'm told is a lot, or a lot for a girl, idk.....
but I'm down for having as much muscle as possible
that should make the end realistic goal of having
a little definition that much easier, and a furnace
on the way there :bigsmile:

katy_trail

I think i'll be doing the all pro as long as i can lift the weight over my head for split squats.
if someone wants to make a prediction when that is, that would be cool:glasses:

so i'll post the basic numbers

SS--58
Bench--56
BOR--40
OHP--37
SLDL-49
BBC--33
Calves-33

koing

my goal is fat loss, while maintaining muscle. I'm currently doing the all pro, and probably won't change my routine,
but it's good to learn about other programs too.
and......go!

Then it doesn't matter as long as you hit your muscle groups. It will all be down to your diet and if you get in enough protein or not.

Koing

jimmmer

You sound like your enjoying it!

Bear in mind your cycle 3 light day will be the same weight as your cycle 1 heavy day. It builds up, don't worry about that!

Why the split squats instead of back squats? Equipment limit? Injury niggle?

Warchortle

I like Ice Cream Fitness.. he's a smart guy. I haven't tried his workout, but I know that because of his compound heavy movement training you really have to push it and you can't slack off. You shouldn't slack off anyway, but since there are less isolation movements you really have to use proper form and go balls to the walls as they say.

Snow3y

I'd choose second program option... A few reasons for this, one being the ice cream fitness dude has built a bad rep for himself.. Other reasons being that I see it more effective compared to the casual 5x5 routine.. personal input, others may disagree

katy_trail

You sound like your enjoying it!

Bear in mind your cycle 3 light day will be the same weight as your cycle 1 heavy day. It builds up, don't worry about that!

Why the split squats instead of back squats? Equipment limit? Injury niggle?

no squat rack

Hendrix7

I think you'll have success with either if your form/consistency/diet/rest are in order...

this says it all really, both great routines.

katy_trail

I realized pretty early on that with this routine I can do leg day 3 times. since that has been my fav, for....well it's always been that way most challenging to work on definition, but also challenging to work hard enough to actually challenge my legs,
the workouts that challenge my legs the most always become my favorite, like jump squats.
With the heavy weights that's going much better. but now i'm enjoying the upper body work too. i can't really say I think I'll every be one of those girls who can do pull ups, but i'm thoroughly enjoying feeling the muscles engage during any of the lifts, and it's especially noticeable on bench. Since I love doing cardio too, this means there is never a workout i'm not looking forward to.
There is no shortage of enthusiasm for lifting for this chick. I feel like it's my mission to convince every girl they should at least try it.
I'm only about a month into using the barbell, so the rest of my enthusiasm is from the potential, doing this or any heavy routine.