Post: #1

Can you give me your opinions regarding this program?
It's the All pro program.

Quote: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.

Is it appropriate for a beginner?
Thank you

Post: #2

What are your goals?

Regardless, I think you should do a Starting Strength type program, squatting 3 times a week and progressing using the same rep range.

Don't do stiff legged deadlifts right now. Don't arch like a batman when curling. Google each excercise and try to replicate it. Record yourself or get someone who has a clue to watch you and critique form.

Eat big and lift big. It doesn't matter if you want to focus or strength, size, etc...when starting bodybuilding and lifting heavy are the same sport, only later, when you have a clue and a foundation should you focus your efforts on the avenue(s) of your choosing.

Post: #3

Try stronglifts program

Post: #4

Stronglifts or Starting Strength are both great suggestions. Another recommendation is Victor Pride's Body of a Spartan which utilizes a 5x5 SL/SS workout with some additional body building exercises thrown into the mix.

Post: #5

Why don't you try it and find out? There is no perfect program. Some have been proven to work well for beginners, and you wouldn't go wrong by following them. If this looks like it would work for YOU though, give it a shot and find out.

Post: #6

I'm with Mongo. OP, if you want to know if it's a good program, you have to give it a shot.

Post: #7

Thanks, the problem with the Starting Strength is that I read really bad review by people who get fat following that program.

I just want to gain lean mass.

That program above is the one advised by the forum bodybuilding.com but I don't know if it fit my goals though (I don't want to get fat)

Now I'll go searching for the stronglifts program and I see which one is better

Post: #8

(09-06-2014 12:48 PM)Gosh900 Wrote:  Thanks, the problem with the Starting Strength is that I read really bad review by people who get fat following that program.

I just want to gain lean mass.

That program above is the one advised by the forum bodybuilding.com but I don't know if it fit my goals though (I don't want to get fat)

Now I'll go searching for the stronglifts program and I see which one is better

People get fat on SS from doing GOMAD. Drinking a gallon of whole milk every day is not for everybody. You can do the program, not drink a gallon of whole milk every day, and probably lean out while building muscle.

Don't overthink picking out a program, just figure out what you want to do in the gym and see where you're at in a month or two.

Post: #9

(09-06-2014 01:23 PM)Hades Wrote:  

(09-06-2014 12:48 PM)Gosh900 Wrote:  Thanks, the problem with the Starting Strength is that I read really bad review by people who get fat following that program.

I just want to gain lean mass.

That program above is the one advised by the forum bodybuilding.com but I don't know if it fit my goals though (I don't want to get fat)

Now I'll go searching for the stronglifts program and I see which one is better

People get fat on SS from doing GOMAD. Drinking a gallon of whole milk every day is not for everybody. You can do the program, not drink a gallon of whole milk every day, and probably lean out while building muscle.

Don't overthink picking out a program, just figure out what you want to do in the gym and see where you're at in a month or two.

Exactly. Getting fat will be because you overeat and don't do any conditioning. Do some form of high-intensity conditioning 2x a week, like prowler pushes/hill sprints while running SS and you will stay in shape while getting stronger. Eat enough to be able to perform and not any more than that and you will be fine.

Post: #10

I don't understand you, you're talking about getting big and leaning out but you say you're a beginner. Why no just follow an already establisbed program and see what you get from it.

You don't get fat from lifting weights, you get fat from being a lazy fuck and eating too much(or shit) food. When I was lifting I was doing nothing else but that, apart from sleeping, eating and drinking milk. I get mad strong and put on some fat but could still see my abs.

You should focus on getting strong first, cause if you're weak wont build any muscle. Keep your diet under control and maybe do some cardio. You won't get fat.

Finally, Starting Strength, Stronglifts..etc..are all variants of the Bill Starr 5x5 program. SS was developed by a sports coach, while SL was developed by some random guy who's job is selling shit to people, aka probably not the best program to follow.

Post: #11

If I have understood well, Starting Strength is for strength gains, not for aesthetic ones!

My primary goal is to build lean mass because I'm on the skinny side (6ft tall barefoot but I just weight 150 lbs).
I aim to arrive at 175/180lbs with low % of body fat

I read lots of topics (mostly on bodybuilding.com) and plenty of people advise against SS because they say it wasn't build for aesthetic gains.
When I asked what program should I follow they told me to start with the All Pro workout (it's the one I posted above).

I wanted to know if someone did that workout and if he got results. Or, at least, if you guys think it's a good workout for a beginner who want the kind of gains I described above!

Anyway I bought the Mark Rippetoe's Starting Strength book, I'll check it out when I have some free time!

Post: #12

If you get stronger, chances are you are also building muscle. If not, it just means that when you do more volume to focus on building muscle you can use more weight and get bigger quicker.

Honestly, you are overthinking this. Pick a program. Do that program for at least 12 weeks. If it doesn't work, oh well. It was 12 weeks of your life, not a huge sacrifice to learn what does/doesn't work for you. The longer you spend fretting over the program, the further behind you fall in achieving your goals. The program isn't what will get you where you want to go. Hard work will. Stop putting off the hard work and get after the weights.