Please help me understand All Pro Intermediate Program 4

[bmarley27]

First of all I'm happy I can be apart of this community Thank you all. Now I would like help in regards to this program. I want to start this tomorrow. I got it from bodybuilding.com

http://forum.bodybuilding.com/showthread.php?t=135025731

Intermediate 4
Athletic performance and mass and strength gain
Two work outs per week. The first work out is based on Bill Starr's infamous 636 NFL program.
The heart and soul of this program is 3 sets of 3 followed by 3 sets of 6. It starts with 3, 6 rep warm up sets, hence the name 636.
The weight does not change for 3 weeks. Week 4 is a deload week. This set up slowly grinds you into powder!
Three core lifts. Squat, bench press and rows.
Set 1 at 25% of your 5 rep max for 6 reps.
Set 2 at 50% of your 5 rep max for 6 reps.
Set 3 at 75% of your 5 rep max for 6 reps.
Sets 4-5-6 at 100% of your 5 rep max for 3 reps.
Sets 7-8-9 at 90% of your 5 rep max for 6 reps.
On week four do just the first 3 sets! That's your deload. DO IT!
Work out 2
Week one. 75%, 1x15
Week two 85%, 2x10
Week three 95%, 3x5
Week four, 105%, 1x5
All assistance work goes on work out two. Percentages are based on your current 10 rep max.
Week 1 75% 1x15
Week 2 85% 1x15
Week 3 95% 1x10
Week 4 105% 1x10

So what does an athlete do on Wednesday?
Stretch, cardio, mobility, speed!
If you're a recreational lifter you only need the first 2, stretching and cardio.
If you're an athlete there are scores of mobility drills to choose from. You will also need dynamic effort, speed. Speed x strength = power.
Power cleans and hang cleans set up on a 5 sets of 3 format working in 20% increments. Set one at 20%, set 2 at 40%, set 3 at 60%, set 4 at 80% set 5 at your top

weight. This is all about speed and power. So if your rep speed drops noticeably or your form degrades, terminate the set. Rep speed is more important than the

weight on the bar. You aren't training for the olympics! These will produce power and improve mobility. Also true dynamic effort work. That's done with squats,

bench press and dead lift by loading 50% of your 1 rep maximum on the bar and attaching chains to each side of the bar. When you add up all of the weight it should

be between 90% and 100% percent of your 1 rep max. Do at least 5 sets of 3 reps lifting the weight as fast as possible. When speed slows down noticeably or form breaks down, terminate the set.

http://www.naturalphysiques.com/18/o...max-calculator
Use the second estimate.

 

These are my questions

1) What are the exercises for 'Work Out 2'

2) What do I do besides the assistance work on 'Work Out 2'

3) What are assistance exercises, how many can I do and how many reps and sets'

4) How many Cardio workouts do you have during the week? I'm look at doing Workout 1 on Monday and Workout 2 on Thursday.

5) What type of look does this program give you? Trim ripped beach body? Dwayne Johnson 'Hercules' body?

Thank you so much all!

[Spacebound]

Tl dr

no ones what will work best for you, everyone responds differently. Try something then try something else etc

[bmarley27]

 

Tl dr

no ones what will work best for you, everyone responds differently. Try something then try something else etc

I want to do the program I posted but some understand would be appreciated. Questions have been provided. Thanks

[fng]

this workout focuses on the three core exercises mentioned 

the squat

the bench press

and typically barbell rows

week two you do these again but add an accessory exercise, a couple of suggestions were deadlifts ( work for legs and back ), could do a pull down or pull up, could do somthing like dips or pushdowns.

this program is not about making you look like person x, its about basic raw core strength

you would probably be better off starting with intermidiate 2 if you had to follow one of thoses programs

[bmarley27]

 

this workout focuses on the three core exercises mentioned 

the squat

the bench press

and typically barbell rows

week two you do these again but add an accessory exercise, a couple of suggestions were deadlifts ( work for legs and back ), could do a pull down or pull up, could do somthing like dips or pushdowns.

this program is not about making you look like person x, its about basic raw core strength

you would probably be better off starting with intermidiate 2 if you had to follow one of thoses programs

Thanks so much man!

In the program I posted it says

Work out 2
Week one. 75%, 1x15
Week two 85%, 2x10
Week three 95%, 3x5
Week four, 105%, 1x5

All assistance work goes on work out two. Percentages are based on your current 10 rep max.
Week 1 75% 1x15
Week 2 85% 1x15
Week 3 95% 1x10
Week 4 105% 1x10

What does it mean by

Work out 2
Week one. 75%, 1x15
Week two 85%, 2x10......

and is "All assistance work goes on work out two. Percentages are based on your current 10 rep max."

75% of you 10 rep max, 1 set for 15 reps on an assitant exercise?

How many assitant exercises should I do and what are some?

And why do you recommend Program 2

Thanks again man!!!

[Leeroid]

5) What type of look does this program give you? Trim ripped beach body? Dwayne Johnson 'Hercules' body?

 

It's a Channing Tatum sorta program.

[Spacebound]

Make sure you take atleast 30g of protein within 30mins of finishing your workout. Otherwise how do you expect to grow?

[fng]

To jump straight into high volume training can be quite dauting and demoralizing until you sort it out.

we don't know your training background other than mucking about for a couple of years ?

what was the last program you were doing ? and what weights ?

program 2 is a good build into volume 4*4 week 1, 4*5 week 2 ...... there's a good balance of exercises and recovery time, and 5 weeks of this would be a good start for the other sugestions, or repeat the cycle for another with the added 5%

set you self up a journal and log it all like spacebound.

Another good looking program you could try is one that leeroid wrote for someone, it's got good percentages and strength gain blocks there. could be worth a hunt through the forums

good luck

Intermediate 2
All Pro Split
5 week cycle
A
Bench Presses do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Bent-Over Rows do 4 work sets rep scheme 4-5-6-7-8
Overhead Barbell Presses do 2 work sets rep scheme 6-7-8-9-10
Barbell Curls do 2 work sets rep scheme 8-9-10-11-12
Tricep press do 2 work sets rep scheme 8-9-10-11-12
Hammer grip dumb bell press do 2 work sets rep scheme 8-9-10-11-12
Pull down do 2 work sets rep scheme 8-9-10-11-12

B
Squats do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Leg extensions do 2 work sets rep scheme 8-10-12-15-20
Stiff-Legged Deadlifts do 2 work sets rep scheme 8-9-10-11-12
Leg curls do 2 work sets rep scheme 8-9-10-11-12
Calf Raises do 2 work sets rep scheme 8-10-12-15-20
Seated calf press do 2 work sets rep scheme 8-10-12-15-20
Add ab work
If you get all of the reps on week 5 add 5%
That should get you started. I would do this A/B/A then B/A/B until you come up to speed. Then try 4 work outs per week. A-B off. A-B off off.

[bmarley27]

Bro! Can't thank you more then enough for explaning all of that man and the great advice!!! The last program I done was the Kris Gethin 12 week program but I only did it for like 3 weeks then I'll just do random exercises when I go for example I'll have a chest day and do

Bench Press 125kg. 3 sets of 6 Reps

Incline Press 40kg. 3 Sets of 6 Reps

Shoulder Press 35kg x 6 Reps

Should Snatch 12kgx12 Reps

Can't even remember everything because I didn't keep a diary. I'll hunt around for those programs. Earlier before your mentioned that program 4 doesn't give you an X body.....

What do you think of "Kris Gethin's DTP: 4 Weeks to Maximum Muscle"?

http://www.bodybuilding.com/fun/kris-gethin-dtp-4-weeks-to-maximum-muscle.html

Thought I might just jump on that because there are 3 H.I.I.T sessions are week. I already have decent mass but I've put on the weight from over eating...... The rep range is REALLY HIGH.....

Thoughts on this program please

Thanks Bro!

 

 

[Pseudonym]

this program is not about making you look like person x, its about basic raw core strength

^ This. It sounds more like a powerlifting program to me, rather than a bodybuilding one.

It's also very technical with all the percentages, etc. That works well for the powerlifters, where their goals are all about numbers, and every improvement can be emperically measured. I would question whether that degrees of "anal-ness" is really necessary for a bodybuilder. For us, I think it's more about simply fatiguing the muscle in lots of different ways, then feeding it and resting it.

[bmarley27]

this program is not about making you look like person x, its about basic raw core strength

^ This. It sounds more like a powerlifting program to me, rather than a bodybuilding one.

It's also very technical with all the percentages, etc. That works well for the powerlifters, where their goals are all about numbers, and every improvement can be emperically measured. I would question whether that degrees of "anal-ness" is really necessary for a bodybuilder. For us, I think it's more about simply fatiguing the muscle in lots of different ways, then feeding it and resting it.

Pseudonym: What do you think of "Kris Gethin's DTP: 4 Weeks to Maximum Muscle"?

http://www.bodybuilding.com/fun/kris-gethin-dtp-4-weeks-to-maximum-muscl...

Goals are to to get some solid muscle and definition.

[fng]

definition is all about diet 

your food input has to be slightly less than your work load.

of all the programs you have sugested the last one seems to have the highest energy demands, so if it's more than your food intake you will get definition.

there are plenty of programs out there that work like KG suggested with a weights cardo split, but it's all about diet balance for results

[Pseudonym]

Pseudonym: What do you think of "Kris Gethin's DTP: 4 Weeks to Maximum Muscle"?

It's not a typical bodybuilding workout, but it looks like it's using a lot of volume training principles - high reps, and short rest times. I've had good success with that style of training recently.

It's also pretty comprehensive in its detail, so it's probably quite valuable for picking up extra tips as you go - training techniques you can add to your box of tricks for later on.

Give it a go. Be a bit sceptical of the hype, but go hard. Let us know how you get on.