Is this a good full-body workout?

[Forzas]

3 sets leg press
3 sets leg curl
2 sets chest press
2 sets incline chest press
2 sets seated row
2 sets lateral pulldown
2 sets lateral raise
3 sets Calf raise
2 sets biceps curl
2 sets triceps pushdown

3x a week with 30 minutes cardio afterwards.

Do I need to change things or is this allright? I will be doing this for the next 6 months, than hop to a split-day scheme.

Cutting, Goal is to reach 180 Lbs.[295 atm].

Edit: I'm not trying to get "bigger" with this scheme, it's to keep the muscles for 6 months, since im going to cut I don't want them to break down.

[Fairfax]

I'm no expert but I've done the full-body 3 x week scheme a few times myself and do like it. I'd do a few things differently but broadly speaking yours seems fine. The scheme is arguably especially good for cutting, but of course that's ultimately down to diet/calorie intake.

[Forzas]

I'm no expert but I've done the full-body 3 x week scheme a few times myself and do like it. I'd do a few things differently but broadly speaking yours seems fine. The scheme is arguably especially good for cutting, but of course that's ultimately down to diet/calorie intake.

Ah yes, Thanks for the reply, The diet is Ketosis, which if im sure will gurantee me fat loss without doing extremely much Cardio(Which I preffer to do in the other 4 days of being home).

[steyrsp]

I would do something more like this;

3 sets leg press
3 sets bench press
3 sets leg curl
3 sets leg extension
3 sets row
3 sets overhead press
2 sets Calf raise
3 sets biceps curl
Hyperextensions
Abs

You want to keep it simple at the beginner level; if you did barbell you could simplify even more - look at All Pro in the stickies.

[BloodySalad]

Got to be perfectly honest: it sucks.

You should be looking at more compound movements rather than isolation work. Deadlifts, squats and OHP need to be included.
If you're a newb to lifting and carrying high BFP, there's also no reason why you won't necessarily add muscle rather than just "maintain" what you've got.

[Fairfax]

You should be looking at more compound movements rather than isolation work. Deadlifts, squats and OHP need to be included.

Yes this is roughly what I'd do differently, focus on fewer, more fundamental lifts, for a couple more sets of each.

[BloodySalad]

As a beginner and at his weight, OP should be using AllPro's routine or Starting Strength.

Couple that with good diet and you've got at least 6 months worth of growth. At 295lbs, calf work and direct arm work are a total waste of time - good compound lifts will totally take care of those areas.

[steyrsp]

As a beginner and at his weight, OP should be using AllPro's routine or Starting Strength.

Couple that with good diet and you've got at least 6 months worth of growth. At 295lbs, calf work and direct arm work are a total waste of time - good compound lifts will totally take care of those areas.

I don't agree, there is nothing magical about barbell - yes they simplify things, but the mostly machine workout I posted would do the same thing. Its up to him if he wants to do calves and biceps now - I agree those are optional; but I see nothing wrong with getting started early though, even All Pro has bicep curls and calves - rows aint going to build biceps like curls.

Also barbell squatting at 300 lbs may not even be possible for him.

[steyrsp]

You should be looking at more compound movements rather than isolation work. Deadlifts, squats and OHP need to be included.

Why does he "need" to do barbell squats - what exactly would be missed by doing the workout I posted? All I can think (the usual argument) is CNS and Knee ligaments which at 300 lbs should be primo already.

[BloodySalad]

I don't agree, there is nothing magical about barbell - yes they simplify things, but the mostly machine workout I posted would do the same thing.

No it won't.
There's more range of movement with a barbell and even more with a dumbell.
Calves and biceps are a waste of time. There's nothing wrong with doing them except that he'll be wasting his time and would get better results using compounds.Wanna bet that compounds won't build those biceps just as well as curls? Perhaps not in an established lifter, but with a newb? You'd lose.
As for squatting 300lbs? Who suggested that? I didn't. Getting started, there's nothing wrong with squatting with an empty bar. But that aside, both SS and AllPro have recommendations on what a beginner should start squatting with.

[Determinednoob]

the mostly machine workout I posted would do the same thing

No the fck it wouldn't. And you didnt post a routine, you posted a list of exercises with a number and the word "sets" in front. Barbells ARE magic. The turn skinny *******s into powerhouses.

[BloodySalad]

Why does he "need" to do barbell squats - what exactly would be missed by doing the workout I posted? All I can think (the usual argument) is CNS and Knee ligaments which at 300 lbs should be primo already.

Barbell squats are one of (if not the) best compound movements that exists. It hits the legs and helps to build a strong core. No other exercise will give you as much bang for your buck.

[steyrsp]

Barbell squats are one of (if not the) best compound movements that exists. It hits the legs and helps to build a strong core. No other exercise will give you as much bang for your buck.

I realize squats simplify things greatly; but if you prefer to do machines the workout I posted hits every leg muscle squats do and core muscles with hyperextensions and abs - there is no difference at all that I can see.

[steyrsp]

No the fck it wouldn't. And you didnt post a routine, you posted a list of exercises with a number and the word "sets" in front. Barbells ARE magic. The turn skinny *******s into powerhouses.

What do you think the difference is between a hack squat machine and barbell squat? As I said the only argument I get from people like you is: Core, CNS, Knee Ligaments - core can be worked with abs, hyperextension - knee ligaments and CNS don't matter to me personally but CNS is getting some work from a hack squat machine as weight is on your shoulders. Can't think of anything else "magical" that a barbell would do.

About the only people that I would say should or have to do free weight squats would be an athlete.

[BloodySalad]

I realize squats simplify things greatly; but if you prefer to do machines the workout I posted hits every leg muscle squats do and core muscles with hyperextensions and abs - there is no difference at all that I can see.

Let me repeat: A squat will hit more muscles than any other lift - including leg presses. For a start, there's far less need to stabilise with leg pressing than there is with squatting. You have 14 sets of leg exercises which can all be taken care of with 3 or 4 sets of squats. That will give time to spend on other areas. Not only that, but the squats are hitting abs and lower back as well.

By all means, leg press. But not at the expense of dropping squats.

[BloodySalad]

CNS don't matter to me personally

It should do. Stimulating the CNS is how you build muscle!!

http://www.bodybuilding.com/fun/planet43.htm

[steyrsp]

Let me repeat: A squat will hit more muscles than any other lift - including leg presses. For a start, there's far less need to stabilise with leg pressing than there is with squatting. You have 14 sets of leg exercises which can all be taken care of with 3 or 4 sets of squats. That will give time to spend on other areas. Not only that, but the squats are hitting abs and lower back as well.

By all means, leg press. But not at the expense of dropping squats.

No barbell squats:

http://www.youtube.com/watch?v=ctYNk-UF1B4

http://www.youtube.com/watch?v=pChGMOVQ1Lk

No barbell squats:

http://www.bodybuilding.com/fun/stev...g-program.html

I spent 99% of my life never doing a barbell back squat and I got to a lean 200 previously; they are completely and easily replaceable IMO. That said I do them right now; why? For simplicity.

[Determinednoob]

What do you think the difference is between a hack squat machine and barbell squat? As I said the only argument I get from people like you is: Core, CNS, Knee Ligaments - core can be worked with abs, hyperextension - knee ligaments and CNS don't matter to me personally but CNS is getting some work from a hack squat machine as weight is on your shoulders. Can't think of anything else "magical" that a barbell would do.

About the only people that I would say should or have to do free weight squats would be an athlete.

Looks like someone else will fight that fight with you. Instead we could talk about how you didn't post anything about reps per set, progression, deloading, stalling\reseting, scheduling, the fact that doing all of those 3 times per week would be too much...

[steyrsp]

It should do. Stimulating the CNS is how you build muscle!!

Yeah, but in the real world your machine workout does plenty of stimulation there; like I said with Hack Squat the weight is on your shoulders it compresses your spine just like back squat.

[BloodySalad]

LOL @ using Yates as an example. Dude is juiced to phuck. You comparing yourself to him? ROFLMAO.
He's also a rarity - the vast majority of pros do squat. Finding one example doesn't make your statement correct.

Anything is replaceable. But easily? You're talking complete and utter crap. Your own post up there has 14 sets to replace them with. You call that easily replaceable?

BTW. Love the bro-science plan you posted there. 7 meals a day? Good, "clean" food. Yeah... right. Welcome to the 1960s.
Tell me dude, what colour is the sky on your planet?

[steyrsp]

LOL @ using Yates as an example. Dude is juiced to phuck. You comparing yourself to him? ROFLMAO.
He's also a rarity - the vast majority of pros do squat. Finding one example doesn't make your statement correct.

Anything is replaceable. But easily? You're talking complete and utter crap. Your own post up there has 14 sets to replace them with. You call that easily replaceable?

BTW. Love the bro-science plan you posted there. 7 meals a day? Good, "clean" food. Yeah... right. Welcome to the 1960s.
Tell me dude, what colour is the sky on your planet?

Blood and Guts is a workout program he built for everyone - conceivably for non-juicers too? Its sad thats what you say faced with a quality workout program that doesn't include barbell squats though; your like an athiest denying god or some other fanatic who refuses to accept what your seeing with your own eyes; all you can do is blame it on steroids - its those damn steroids! thats why their program works, thats it.

Squats don't work calves for crap; so I posted 9 sets to replace 3 sets of squats, but its not a direct replacement; my 9 sets would build much bigger legs, you would probably have to do more like 4-5 sets of squats to match that. As far as easiness - I would take 9 sets of those machines any day over even 3 sets of barbell squat... But what does it matter? Fact is squats can be replaced Yates showed it, Steve Cook showed it - who claims to be natural.

I didn't post a meal plan, your confused.

[BloodySalad]

Squats don't work calves for crap
I didn't post a meal plan, your confused.

In a newb they would grow just from walking the bar from the rack, but I never claimed that he should just squat for calves. That's why I'd also recommended deadlifts. But it's irrelevant. At such an early stage, a 300lb guy doesn't need to worry about calf isolation.

And yes, you did post a meal plan. Check your links again. It shows how knowlegeable you are on the subject when you don't even read the crap you post. And are you recommending that the OP takes on Yate's program? If not, it has absolutley no relevance whatsoever either. If yes, then you're even more deluded than I thought.

I would take 9 sets of those machines any day over even 3 sets of barbell squat...

Good luck with your fitness goals in 2012.

[steyrsp]

And yes, you did post a meal plan.

I see, the "meal plan" is the Steve Cook workout that doesn't include any barbell squats, scroll down more to see the workout, its starts with the meal plan where he's pimpin supps.

[Forzas]

I tried doing deadlifts and squads once, I coulnt walk after it, I do know that it feels better/more efficenter than doing leg presses.. But i'm going to do the body workout 3x a week, wouln't doing Deadlifts and Squats be a huge pain in the legs(if I do it 3x/week) since i'm also going to do cardio after each body workout?

thanks for the replies guys.

Edit; I don't use machines to do all my workouts, I only use it for Row pull, legg presses(with weights not the machinery one) and for leg curls, for the rest I do mine arms, shoulders with dumbells.

[steyrsp]

Looks like someone else will fight that fight with you. Instead we could talk about how you didn't post anything about reps per set, progression, deloading, stalling\reseting, scheduling, the fact that doing all of those 3 times per week would be too much...

Well, I don't have all day to do this stuff, but its funner than working so here ya go:

Monday 100%
Wednesday 90% weight
Friday 80% weight

3x8 sets leg press
3x8 sets bench press
3x8 sets leg curl
3x8 sets leg extension
3x8 sets row
3x8 sets overhead press
3x15-failure sets Calf raise
3x8 sets biceps curl
2x15-failure Hyperextensions
2x25-failure Abs

Add weight as you can on Mondays.
Move to intermediate program around 1.25-1.5 lean bodyweight x 1RM bench
Warmup 5-10 minutes walking; 1 set 25% weight, sets 2 & 3 working weight.

[steyrsp]

I tried doing deadlifts and squads once, I coulnt walk after it, I do know that it feels better/more efficenter than doing leg presses.. But i'm going to do the body workout 3x a week, wouln't doing Deadlifts and Squats be a huge pain in the legs(if I do it 3x/week) since i'm also going to do cardio after each body workout?

If you can do your 5-12 reps (whatever you choose) on Squats with good form, then you can do them 3x a week - unless you have any medical issues. But your squatting maybe 100 extra pounds of bodyweight plus the bar, so just not sure if it will work for you; but like I said 3x a week is not too much if you can do it with good form, the soreness will go away after a week or two.

[bravo96]

Blood and Guts is a workout program he built for everyone - conceivably for non-juicers too? Its sad thats what you say faced with a quality workout program that doesn't include barbell squats though; your like an athiest denying god or some other fanatic who refuses to accept what your seeing with your own eyes; all you can do is blame it on steroids - its those damn steroids! thats why their program works, thats it.

Squats don't work calves for crap; so I posted 9 sets to replace 3 sets of squats, but its not a direct replacement; my 9 sets would build much bigger legs, you would probably have to do more like 4-5 sets of squats to match that. As far as easiness - I would take 9 sets of those machines any day over even 3 sets of barbell squat... But what does it matter? Fact is squats can be replaced Yates showed it, Steve Cook showed it - who claims to be natural.

I didn't post a meal plan, your confused.

just putting it out there that dorian yates was a 500+ pound squatter before looking into other methods for growing his legs. barbell squats are not nessacary to make progress. but unless you have some sort of injury you would be an idiot not to squat.

[steyrsp]

just putting it out there that dorian yates was a 500+ pound squatter before looking into other methods for growing his legs. barbell squats are not nessacary to make progress. but unless you have some sort of injury you would be an idiot not to squat.

Dorian Yates has stated in many articles that he didn't feel the squat was good for his body type, and that it seemed to be more harmful than anything - he had hip injuries. He used the Leg Press as his main mass builder. He feels barbell squats are best left to athletes and noobs.

[BloodySalad]

3x8 sets leg press
3x8 sets bench press
3x8 sets leg curl
3x8 sets leg extension
3x8 sets row
3x8 sets overhead press
3x15-failure sets Calf raise
3x8 sets biceps curl
2x15-failure Hyperextensions
2x25-failure Abs

One of the worst exercise regimes for a newb which I have ever seen posted on these forums.
You know absolutely nothing about lifting.

Negged.

[ulsak]

Dorian Yates stated also that he suffered from injuries otherwise ( shoulders) because he wasn't aware of certain risks. But he is the first and only pro I heard saying squats best left for noob or atheles. EVERYONE else says otherwise. I will do that. It was the squatting and deadlifting besides the benchies and OHP:s that gave me the boost when I left newbie machines. With a proper form you wont go wrong . Legpresses, leg curls and leg extensions I still do to complement a good leg day. But squats will propably be the last excersise I will abandon if I had my choice..