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  1. #1
    Registered User fliptmagician's Avatar
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    muscle groups to workout together?

    Which muscle group should i workout together. Say on a 3 day on 1 day off schedule.
    Any opinions on a 2 day a week full body workout (head to toe)
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  2. #2
    Banned Los_Diablo's Avatar
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    1. 3 day on, 1 day off

    Could go upper/lower/upper rest lower/upper/lower rest repeat

    or

    push/pull/push rest pull/push/pull rest repeat

    or

    Chest/Front delts/Side Delts/triceps, Legs/Calves, Back/Traps/Rear Delts/Bi's, rest repeat

    2. Two day a week full body routine (if you are a beginner you'd be best to start with this)

    MONDAY
    *Squat
    *Pull Ups
    *Flat Bench Press
    *Stiff Legged Deadlift
    *Bent Row
    *DB Overhead Press
    *Straight Bar Curl
    *Lying Triceps Extension
    *Standing Calf Raise

    THURSDAY
    *Front Squat
    *Chin Ups
    *Incline Bench Press
    *One Arm Row
    *Military Press
    *Sumo Deadlift
    *Close Grip Bench Press
    *Hammer Curl
    *Seated Calf Raise

    I'd keep the reps in the 8-10 range with calves as high as 15. Start with no more that 1-2 sets a piece for each lift. If after awhile you feel you can go as high as 3 do so but no higher than that.

    I've known quite a few people who have done extremely well on a twice a week full body split.
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    How long do those full body workouts last though? I've always been trained to believe you should be in the gym for only about an hour.
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    Depends on how long you are resting. But you could do it within an hour.

    But I wouldn't get too caught up in the "you should only be in the gym for an hour thing" as there's some myth to it all
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    Registered User Xtcme's Avatar
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    Originally Posted by Los_Diablo View Post
    Depends on how long you are resting. But you could do it within an hour.

    But I wouldn't get too caught up in the "you should only be in the gym for an hour thing" as there's some myth to it all

    I agree Whole Heartedly, I work for myself , a lot of hours. I dont have more then an hour a day. But when I go in I do it hard and lil rest. And As far as i can see , I am getting better results then most of the Gym rats that hang out 3 hours a day.

    But like All gyms , Usage Varies!
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  6. #6
    Chicks and Camaros Nick1971's Avatar
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    Originally Posted by _Ishy View Post
    How long do those full body workouts last though? I've always been trained to believe you should be in the gym for only about an hour.
    As said above, it depends on how much rest you take. It also depends on the number of exercises and sets performed. You can save time by focusing on compound movements - they work a lot of muscle groups at once.
    --- Nick ---
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