ICF 5x5 routine takes too long, I need to keep my workouts to 1 hour or so, and ICF was averaging me about 100 minutes - i did run the program for 3 months though and got a ton of gains from it, though im still very much a novice(i started out unable to bench the bar 5x5... I'm up to 125 5x5) now I'm trying to figure out something a little less time consuming.
my overall goal is aesthetics, with whatever strength gains come along for the ride. Have I got too much shoulder work? is incline bench a waste of time for a novice? Am I forgetting anything important/obvious?
Thanks so much in advance, I know how common these types of threads are!
Workout A
Squat 4x7
Barbell Row 4x7
Overhead Press 4x7
Incline Bench 3x8
Skullcrushers 3x10
Kneeling Cable Crunch 3x15
Workout B
Deadlift 3x5
Bench Press 4x7
Chins 3x8
Reverse Flyes 3x10
Side Lat Raises 3x10
Kneeling Cable Crunch 3x15
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Thread: Full Body routine for a novice
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06-25-2013, 03:59 PM #1
Full Body routine for a novice
Last edited by PKSebben; 06-25-2013 at 04:37 PM.
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06-26-2013, 01:24 AM #2
- Join Date: May 2013
- Location: Gloucestershire, United Kingdom (Great Britain)
- Posts: 236
- Rep Power: 194
I have been on the Allpros simple beginners routine for 6 weeks now and am seeing great results. It takes me 40 minutes to complete my workout, If you are not getting to may comments on your thread read the stickie entitled " why no one is critiquing your workout"
FrankFFMWF
Running in Ironman Wales Triathlon 2014 in aid of the Macmillan cancer charity.
http://www.justgiving.com/frank-williams2
Be generous.
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06-26-2013, 01:34 AM #3
Looks mostly good. Only concern is the amount of indirect tricep work + the skullcrushers, and no direct bicep work. Figure out a way to add curls - probably in the "B" - or alternate skulls and curls. The ramification is developing an imbalance where tricep tension overpowers the elbow joint, creating tendonitis - specifically the inner-side type "Golfer's Elbow", the counterpart of "Tennis Elbow".
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06-26-2013, 01:47 AM #4
- Join Date: May 2012
- Location: United Kingdom (Great Britain)
- Posts: 2,541
- Rep Power: 5173
See what you're trying to do here, but I'm not convinced it will take any less time than ICF.
I'm on ICF right now and it take me about 90mins including 5 min warm up and 10mins cardio at the end. You can smash through it if you need to.
The thing that takes the most time for me is the 5x5 squats, the rest breaks are long and really consumes time compared to the rest of the program.
Just my two cents.
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06-26-2013, 06:13 AM #5
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06-26-2013, 06:29 AM #6
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06-28-2013, 03:38 PM #7
its mostly that im dropping from 7-8 exercises per workout to 6, and im reducing the total number of sets as well. anyone who has run ICF for a few months knows that once you start pushing against your maximum weight you need longer and longer breaks between sets (thus, fewer sets = fewer long rests). This workout has shaved about 25 minutes off my ICF average workout times
to skydog: thanks for the advice about the tricep work, i'll play around with it and make sure im getting a bit more bicep stimulation. also, do you agree with determinednoobs suggestion about changing up the sets/reps?
also, to anyone confused, i still HIGHLY recommend the ICF program for beginners serious about building strength/mass, i just can't spare quite enough time right now to run the program as written
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06-28-2013, 04:08 PM #8
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06-28-2013, 04:21 PM #9
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06-28-2013, 04:30 PM #10
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