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  1. #1
    Registered User Swe16's Avatar
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    full body 4 times a week?

    or should I do a split? I was thinking of starting monday tuesday full body wednesday rest thursday friday fullbody satuarday sunday rest
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  2. #2
    Registered User H1t_V3r4c's Avatar
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    Good luck, unless you're going to lift ~50% of your 1RM every workout day.
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  3. #3
    Registered User Swe16's Avatar
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    Originally Posted by H1t_V3r4c View Post
    Good luck, unless you're going to lift ~50% of your 1RM every workout day.
    what would you suggest?
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  4. #4
    Registered User xdavidn88's Avatar
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    If you're going to do a full-body routine, you should go hard but more importantly, do not lift the same muscles in consecutive days. Muscles need rest and recovery to grow.

    M - lift
    T - rest
    W - lift
    Th - rest
    F - lift
    S - rest
    S - rest or repeat
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  5. #5
    Registered User Swe16's Avatar
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    Originally Posted by xdavidn88 View Post
    If you're going to do a full-body routine, you should go hard but more importantly, do not lift the same muscles in consecutive days. Muscles need rest and recovery to grow.

    M - lift
    T - rest
    W - lift
    Th - rest
    F - lift
    S - rest
    S - rest or repeat
    and why should I listen to you 23 year old 150 lbs no muscles at all no thank you
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  6. #6
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    I would not unless you have some way of regulating intensity used.
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  7. #7
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    Originally Posted by Swe16 View Post
    and why should I listen to you 23 year old 150 lbs no muscles at all no thank you
    Why ask for help if you're just going to blast someone who tries to help you?

    PS - That "23 year old 150lb no muscles" has best rep status you can get, so maybe you should stop been an ******* and listen to people.

    On topic, I hate full body workouts and can never get enough done unless I stay in the gym for a long time, try splits is my advice.
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  8. #8
    Registered User Swe16's Avatar
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    Originally Posted by Ripebear View Post
    Why ask for help if you're just going to blast someone who tries to help you?

    PS - That "23 year old 150lb no muscles" has best rep status you can get, so maybe you should stop been an ******* and listen to people.

    On topic, I hate full body workouts and can never get enough done unless I stay in the gym for a long time, try splits is my advice.
    I dont care about the rep I care someone with size to give me advice. what good is advice from someone whos smaller than me and Im only 16?
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  9. #9
    Registered User usfbullsfan100's Avatar
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    dude the kid is right look at all fullbody routines they are all either MWF or TRSat

    stop being a ****ing *******, sometimes just because they dont look it doesnt mean they dont know
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  10. #10
    Registered User Ripebear's Avatar
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    Originally Posted by Swe16 View Post
    I dont care about the rep I care someone with size to give me advice. what good is advice from someone whos smaller than me and Im only 16?
    Your age is clearly showing. You're not always going to get a 200+ pound bodybuilder helping you on these forums. If you don't like his advice, don't listen to it. There's no need whatsoever to be nasty to him.
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  11. #11
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    Originally Posted by Swe16 View Post
    or should I do a split? I was thinking of starting monday tuesday full body wednesday rest thursday friday fullbody satuarday sunday rest
    Dumb.

    Originally Posted by Swe16 View Post
    and why should I listen to you 23 year old 150 lbs no muscles at all no thank you
    Really dumb.
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  12. #12
    Sexual Tyrannosaurus ftwrestler's Avatar
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    OP is negged on recharge


    dont open a ****ing thread if you are not willing to open your ****ing ears

    4 full body w/o in one week?

    no try 3. 1 compound lift per body part minimum and any trouble areas add a second unilateral compound movement

    ie: you have lagging quads

    main compound is squat
    second compound is a one leg leg press or a pistol squat

    much better

    but im 5'6 175 so why would you listen to me right?
    watch me make Sir Issac Newton my bitch in my Oly log:
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  13. #13
    Registered User Swe16's Avatar
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    I wasnt trying to be rude to the man but seriously I dont want advice from someone smaller then me sorry if I hurt you in anyway
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  14. #14
    Registered User kusok's Avatar
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    There is a reason full body routines are done on non-consecutive days...
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  15. #15
    Registered User mbinda's Avatar
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    Originally Posted by Swe16 View Post
    I wasnt trying to be rude to the man but seriously I dont want advice from someone smaller then me sorry if I hurt you in anyway

    ^Your age is definately showing. Seems you have a lot to learn. I am 34 and a lot smaller than you but I have been working out since I was about 16 and have read a lot and gained a lot of knowledge over the years. BUT....since I am smaller than you I will not give any advice because you don't want to hear from anyone not as big as you. A 90 lb weakling and a 250 lb pro bodybuilder could probably both tell you that full body 4x/week is not a good idea.
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  16. #16
    Registered User dgaughan's Avatar
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    The guy in the cube behind me is around 6'2" and I'm guessing 300lbs. He says 5x wk full body is AOK. Have at it.
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  17. #17
    Sexual Tyrannosaurus ftwrestler's Avatar
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    Originally Posted by Swe16 View Post
    I wasnt trying to be rude to the man but seriously I dont want advice from someone smaller then me sorry if I hurt you in anyway
    age:16
    watch me make Sir Issac Newton my bitch in my Oly log:
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  18. #18
    Registered User jst1225's Avatar
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    OP is a moron.. Apparently knowledge is directly correlated with height/weight pfft.

    Dont come on here asking a question then refusing the advice that someone gives you because they are "smaller". Im "smaller" then you but still going to tell you doing a full body routine 4x a week in the way that you stated is an idiotic idea unless your intensity is extremly low. M/W/F, T/TH/S is how they are meant to be done. Look into any PROVEN full body routine and you will see the key words "non-consecutive days"
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  19. #19
    Registered User Swe16's Avatar
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    Originally Posted by jst1225 View Post
    OP is a moron.. Apparently knowledge is directly correlated with height/weight pfft.

    Dont come on here asking a question then refusing the advice that someone gives you because they are "smaller". Im "smaller" then you but still going to tell you doing a full body routine 4x a week in the way that you stated is an idiotic idea unless your intensity is extremly low. M/W/F, T/TH/S is how they are meant to be done. Look into any PROVEN full body routine and you will see the key words "non-consecutive days"
    I| didnt say knowledge is directly correlated with height/weight. But if the guy knows his stuff as ye all say he does why is he still small? Clearly he doesnt do **** but he might know by reading the forums all day so why should I listen and I am listening to your comments and learning and I am still young and each day Im still growing...
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  20. #20
    ヾ(๑╹◡╹๑)ノ gerbrah's Avatar
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    Friend of mine does full body 3x a week, one heavier day, one moderate day and one light day.
    Make your mind up for rep ranges exercise choice (which can differ for every session, of course).
    I'd go heavier day - mostly compounds, 3x6 straight working sets
    moderate day up to pyramiding sets up to 75% of 1rm
    light day 60-70%, just get a pump and lactic buildup and you'll be golden
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  21. #21
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    Originally Posted by Swe16 View Post
    and why should I listen to you 23 year old 150 lbs no muscles at all no thank you
    Because he is right.

    If you want to hit fullbody more than three times a week, you'll have to vary the load and volume so that you are only doing light, low volume, sessions every second workout, or only having one heavy, high volume, session per week for any particular exercise.

    A novice can usually recover from two or three squatting sessions a week, adding a little to the iron to the bar every session. But none of the sessions are consecutive days.

    If you want to train four days a week, I'd suggest an upper/lower split like:

    WS4SB if you are still novice
    5 3 1 with bodybuilding template if you are not.
    Old Man Strength:

    http://forum.bodybuilding.com/showthread.php?t=148519323&page=16

    Novices:

    http://articles.elitefts.com/training-articles/the-young-skinny-training-with-add-guy%E2%80%99s-guide-to-gaining-mass-and-strength/

    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates)
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  22. #22
    Former Bench Jockey FastCatChamp's Avatar
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    Originally Posted by Swe16 View Post
    I wasnt trying to be rude to the man but seriously I dont want advice from someone smaller then me sorry if I hurt you in anyway
    I'd look this dude up....his routine is impressive. Plus, he has two penises.

    Home Journal: Me vs. Myself @.....http://forum.bodybuilding.com/showthread.php?t=125942203

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  23. #23
    Registered User xdavidn88's Avatar
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    First off im right. I've done a lot of research and first hand experience.

    Second, the picture is old. Sorry if im not 6'4 270lbs but 150lbs at 5'6" isn't exactly small. I only been lifting for 11 months serious. Started with compounds and plyometrics for sports. Now I am doing body part splits for hypertrophy.

    Brb 12-14% bodyfat and having the bmi index of almost being fat hmmm wonder where the weight is coming from since my bodyfat is in the athletic range.

    Brb squatting 1.5 times my weight
    Brb deadlifting 2 times my weight
    brb benching 1.25 times my weight
    brb 36 inch vertical

    Yeah I must be doing it wrong. Don't listen to me.
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  24. #24
    Registered User Swe16's Avatar
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    Originally Posted by xdavidn88 View Post
    First off im right. I've done a lot of research and first hand experience.

    Second, the picture is old. Sorry if im not 6'4 270lbs but 150lbs at 5'6" isn't exactly small. I only been lifting for 11 months serious. Started with compounds and plyometrics for sports. Now I am doing body part splits for hypertrophy.

    Brb 12-14% bodyfat and having the bmi index of almost being fat hmmm wonder where the weight is coming from since my bodyfat is in the

    Brb squatting 1.5 times my weight
    Brb deadlifting 2 times my weight
    brb benching 1.25 times my weight
    brb 36 inch vertical

    Yeah I must be doing it wrong. Don't listen to me.
    I didnt mean to disrespect you in any way!
    Last edited by Swe16; 06-08-2011 at 07:43 AM.
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  25. #25
    Registered User Swe16's Avatar
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    Originally Posted by ftwrestler View Post
    OP is negged on recharge


    dont open a ****ing thread if you are not willing to open your ****ing ears

    4 full body w/o in one week?

    no try 3. 1 compound lift per body part minimum and any trouble areas add a second unilateral compound movement

    ie: you have lagging quads

    main compound is squat
    second compound is a one leg leg press or a pistol squat

    much better

    but im 5'6 175 so why would you listen to me right?
    thanks you for negging me
    Last edited by Swe16; 06-08-2011 at 07:44 AM.
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  26. #26
    Registered User locooo's Avatar
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    Originally Posted by Swe16 View Post
    or should I do a split? I was thinking of starting monday tuesday full body wednesday rest thursday friday fullbody satuarday sunday rest

    if you want to workout 4 days a week, you can do what I do: mon, wed-fullbody, friday lower and saturday upper body. Make sure you have all the big lifts in there. I also have one heavy, one light and medium day. Select exercise amount according to your goal.
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  27. #27
    stretching blows boathead's Avatar
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    full body 4 x per week is fine. a heavy/light split works well.

    maybe
    m back heavy chest/shoulders light
    t legs light
    th chest/shoulders heavy back/light
    f legs heavy

    but i only weigh 165, so you probably shouldn't listen to me.
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  28. #28
    Squats and Beef andavari's Avatar
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    Look up All-Pro's workout. It's full compound exercises every OTHER day with a rest over the full weekend. In addition to that, it has a built in deload so you won't go too far.

    Look up the stickies for workouts.
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  29. #29
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    Try it. Bodybuilding or anything else in life for that matter, isn't black and white. That person X can't recover from three squat sessions a week, doesn't mean Y can't.

    Furthermore, recent research shows the mind plays a major role in everything. If you believe you can recover, you will recover. Not to mention you're 16 and probably a beginner, first months into training will be more about optimizing recruitment patterns. In other words, you won't be stressing your cns as much as one with great experience.
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  30. #30
    Registered User lawrence808's Avatar
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    Originally Posted by xdavidn88 View Post
    If you're going to do a full-body routine, you should go hard but more importantly, do not lift the same muscles in consecutive days. Muscles need rest and recovery to grow.

    M - lift
    T - rest
    W - lift
    Th - rest
    F - lift
    S - rest
    S - rest or repeat
    ^ thats the perfect workout, i hate splits
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