WEEK ONE HUNDRED-ONE :: What Is The Best Full-Body Workout For Muscle Gain?

[David.G]

Erm i got good results using:

Monday:
Deadlift 7x2
Squat 7x2
Bench 7x2
Pull up 7x2

Wed:
Deadlift 4x10
squat 4x10
Bench 4x10
pull up 4x10

Friday
Deadlift 5x25
Squat 5x25
Bench 5x25
wide overhand Pull up 5x25

Alt with

Mon:
Sumo dead 7x2
Front squat 7x2
Incline bench 7x2
close underhand pull up 7x2

wed:
Same exercises but diff sets, reps

Fri:
Same exercises but diff sets, reps again

[Sphound]

This is mine, feel free to critique or add anything to it! I can always use tips.
1.bench pyramid*
2.squats pyramid
3.seated rows 3x15
4.military press 3x10
5. deadlift 2x10
6. 100 seated calf raises
7. 3x10 leg ext.
8.3x10 leg curls
9. 50 pullups

[rsd147]

Sounds good to me these, only just seen this thread

[r3c0il]

I have been through many fitness programs on and off over the years. I started weight training in high school and was taught split routines from the get go. After high-school I have worked very highly physically demanding jobs that require a lot of energy. all the while dabbling in different training when I could. I decided that now that I am no longer under such physical demand to really get my self on track. I did p90x 1,2,3, over the years and had pretty good results...so what did on do? yep jumped back to p90x 1. I completed the program and lost 20lbs and got pretty cut. but the muscle gain just didn't get where I wanted. I decided to go back to the gym, I scoured all around to find a program, one day I finally read a post on here. it stated your all over thinking this, just pick a program and stick with it. well that's what I did. I used this site's find a program function and what I picked was Jim Stoppani's shortcut to size. I did that for 1 month, all the while trying to educate myself. then I started to question my frequency in trainin muscle groups as I recover very rapidly after training. My discovery is that splits are not good for anyone who has not reached a point where they move enough weight to constitute a longer rest period. additionally almost every person in the gym I attend does a split and they're form is usually poor at best. A word of advice to anyone trying to decide what's best for them...If your not lifting 1-1.5 lbs on compound lifts with proper form on every single rep, feeling muscle imbalances, not gaining at least. .5 lbs/week of weight in bulking and your doing a split. the split is your problem/ not enough frequency on all muscle groups per week. I started doing full body in the gym alternating low rep/high wieght, med rep/med weight and high rep/low weight. each day different exercises and I gained 5 lbs of muscle in 4 weeks.