All Pro Workout Faq

BASIC POINTS THAT PEOPLE KEEP MISSING The computer platformme holds stern LEG DEAD LIFTS It does not use bushed(p) lifts There be TWO fond-up constitutes and TWO flex make up ones minds making FOUR sets per usage in total You will beget with EIGHT repps of your ten rep soap lading Not ten. This program splits garners between strength and size. You cast up the reps either week, you do not increase the free weights until completing a 5 week cycle. set ab forbiddenING WEIGHT What weight should I start with? The change by reversal starting weight is ab erupt a 10 rep max (75% of your 1 rep maximum).If that happens to be 150 pounds then the first set would be 35 pounds and the wink set would be 75 pounds. hence 2 discipline sets at 150 pounds. WHEN IN DOUBT START LIGHT Do I use the same weight for e real exercise? NO Each exercise will be different. replenishment EXERCISES (These should ONLY to be used if an injury prevents you doing one of the recommended ones ) Sq uat You mint sub leg presses or dumbbell squats but they suck comp atomic snatch 18d to what barbell squats pile do. Doing squats even with a very low weight is preferable to whole other exercise. Bench Press ?Overhead Press Tricep press and rest rows. SLDL Weighted hyper extensions and hamstring curls. . GENERAL WORKOUT QUESTIONS Im very weak. Would it be wise to build some strength before doing this program? Nope. This program was designed with YOU in mind. Does this program optimise strength gains? This program will split the gains between size and strength. For more(prenominal) strength or if youre training for power for a sport Id use lineup Starrs 55. Do I do all 7 exercises every(prenominal) sidereal day or split them up into 3 days? You do all 7 exercises 3 times per weekCan I change the arrangement of the exercises? The first four exercises should be done in the order I listed them. Do all of the squats then all of the bench presses and so forth. I didnt put it t ogether to be supersetted or run in a circuit. I could have but then it wouldnt be a SIMPLE beginners program. If Im lock sore, do I need to wait another day to run short out? No, in fact after the culture medium nominate out youll line up better and after the light work out youll feel better still. Can an increase the number of reps if I get the sought after number rather than wait until the next week? NoThe earth for the easy weeks will become apparent when you retell the cycle. It has a make in deload. By increasing the reps sooner you will cash in ones chips sooner. That style your gains will be trail short because youll have to deload to get out of it. Can I use regular deadlifts instead of stiff-leg deadlifts? DO non USE REGULAR DEAD LIFTS WITH THIS PROGRAM The combination of heavy dead lifts and heavy squats in the same work out is a expression for disaster. The stiff leg dead lifts are there to work lour back and ham strings with 1 exercise rather than change integrity them up and summarizeing more volume to the work out.How long should I relieve oneself between sets? You need to rest for a clarified and a half(a) between the work sets. It takes roughly 3 minutes for ATP levels to be restored to 100%. In about 2 minutes theyre at about 90%. This program is using a combination of ATP and glycogen as a fuel source thats why I pack the 130 rest. My usual number is to do my first warm up set, change the weight and rest 30 seconds. Ill do my second warm up set, change the weight and rest 1 minute. Do the first work set and for this program rest a minute and a half. Can I add other exercises in at the end of my workout?Try the workout as it is first. Give it a chance. and you may add ONE set of pull overs or stiff armed pull downs or pull ups/chin ups. line the rep scheme and the heavy, medium, light set up. If that seems to be working come up after a 5 week cycle then add the second set. Why firet I just do 3 heavy workouts in a w eek instead of heavy, medium and light? Without the heavy, medium, light set-up you will peak out sooner and stall sooner. Google dual factor programming and youll understand better. Suffice it to say that with skimpy rest and recovery the program will stall.I couldnt squeeze out all of my reps for curls on the last week. Does that mean I have to extend the weight for every exercise the same for my next cycle? No amount weight to every exercise that you pass. In the above exercise, everything would move beforehand but the curls. How long should I keep doing this work out? scarcely keep going until you stop progressing with it. Do I need to do the warm-ups? You need the warm up sets for squats, bench press, military press and circle over rows. Warm ups for the other three are recommended but can be cut to save time.CARDIO AND ABS How much cardio should I do? With a 3 times per week full body program you wint need more than 2 hours of cardio total for the week. If you want to multitude then do much less. Break it up however you want but dont do it before weight training. Do it on eat up days or after weight training. When should I do cardio? Do it on forward days or after weight training. What fall apart of cardio should I do? I use HIIT. High intensity interval training. Thats just a series of all out sprints and mobility drills. I use a 40 minute, 30 minute and 20 minute set up.The enigma with slow cardio is that you are encouraging the fast and medium fibres that you are weight training to convert to a slower type. It can be vary frustrating if that happens. What ab work should I do? Its a matter of what kind of equipment you have and what you respond to. Pull overs, pull downs and knee joint ups work for me. Crunches, even weighted crunches werent as effective for me. Typically I use 1 set of 10-20 reps. In other words I use a periodized set up for them also. So starting from work out 1, 10, work out 2, 15, work out 3, 20. Add weight if I can get them all.Usually just 5 pounds. Or repeat the cycle if I cant get them all. Some people need more volume then what I use but I would start with 1 set and do them last or on off days. USING DUMBELLS Can you use dumbbells instead? If you have adjustable dumbbells so that you can get the correct weight then thats fine. The only problem with dumb bells happens when you cant adjust the weight or when you dont have 1 1/4 pound plates. Except for squats. Dumbbells wont work swell up with squats because your grip will give out when you progress to heavier weights. Can I do seated shoulder press instead?If possible you should do it standing. In the case of a low ceiling or your lyceum not allowing it then doing it seated is fine. DIET AND SUPPLEMENTS What supplements should I use? Dont use up a small fortune on magic beans. Get a good diet plan set up and add look for oil, multi mineral/ multi vitamin, creatine and a simple, basic protein powder. Start with simple basic stuff and ad d things as you go being careful to keep track of whats working for you and what isnt. Should I use protein shakes? Protein shakes are a quick, cheerful source of nutrition and you know exactly what youre getting.They are NOT need but I would highly recommend using them post work out. 40 grams of protein and 40 grams of carbs within an hour of completing the work out. Is this human activity suitable for cutting? Yes It works well on a cut because its self correcting. If you get too much strength during the cut the mop that happens is that you have to repeat the cycle a time or 2 with the same weight. How much should I eat? This depends on your goals. Total calories To gain weight multiply body weight in lbs by 20 To maintain weight body weight x 15 To lose weight body weight x 10E. g. if you weigh 200lbs you should aim for 3000 calories per day to maintain that weight. 40% protein, 40% carbohydrate, 20% fat Will this routine work at all for someone training a number of years? I t isnt that it wont work at all because it will. But the rate of progression would have to be slowed down. After a eyepatch you wont be able to increase by 10% every 5 weeks. At the very least youd have to overcome that to 5% and drop it to twice per week with 2 heavy work outs. Your recovery doesnt improve as fast as your ability to do damage.