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  1. #1
    Registered User Nimitz's Avatar
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    how many sets for full body?

    how many sets should I do for a full body to start working out...

    all the guides are different...some say 3 others say 6, etc.

    i was thinking 4 sets 6-8 reps a piece...3 days a week workout.

    sound good?

    work out would be.

    Legs Squats - 3x8-10
    Leg Curl - 3x8-10
    Calves Seated Calf Raises - 3x8-10
    Chest Incline Bench Press - 3x8-10
    Back Deadlift - 3x8-10
    Barbell Rows - 3x8-10
    Shoulders Military Press - 3x8-10
    Dumbbell Shrugs - 3x8-10
    Biceps Barbell Curls - 3x8-10
    Triceps Lying Triceps Ext - 3x8-10
    Abs Crunches - 3x15-20


    but 4 sets and 6-8 reps....what do you guys think?

    Chad
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  2. #2
    Registered User Senorx's Avatar
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    You list 11 exercises at 4 sets a piece that is 44 sets in one workout. That is way to much volume. I would say even at 3 sets per exercise is way to much and you want to do this 3 times a week? You will be overtraining in my opinion. Why don't you try one movement per body part at 2 sets for large muscles and 1 set for smaller muscles. This is my full body routine, done MWF (HST):

    Squats 2 sets
    Bench Press 2 sets
    SLDS 2 sets
    Bent Rows 2 sets
    Military Press 2 sets
    Bicep Curls 1 set
    Skulls 1 set
    Calve Raise 2 sets

    I stick to compound movements and vary reps from 15 reps, 10 reps, and 5 every two weeks. This routine has worked out for me so far.
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  3. #3
    Registered User 9cyclops9's Avatar
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    Originally Posted by Nimitz
    how many sets should I do for a full body to start working out...

    all the guides are different...some say 3 others say 6, etc.

    i was thinking 4 sets 6-8 reps a piece...3 days a week workout.

    sound good?

    work out would be.

    Legs Squats - 3x8-10
    Leg Curl - 3x8-10
    Calves Seated Calf Raises - 3x8-10
    Chest Incline Bench Press - 3x8-10
    Back Deadlift - 3x8-10
    Barbell Rows - 3x8-10
    Shoulders Military Press - 3x8-10
    Dumbbell Shrugs - 3x8-10
    Biceps Barbell Curls - 3x8-10
    Triceps Lying Triceps Ext - 3x8-10
    Abs Crunches - 3x15-20


    but 4 sets and 6-8 reps....what do you guys think?

    Chad
    Full-body doesn't have to mean every single bodypart in a session. Generally it refers to doing both upper and lower work. Something like this might be good:

    M

    5x5 Squat
    5x5 Bench Press
    5x5 Rows
    3x8 abs
    2x8 glute-ham or reverse hypers

    W

    5x5 Deadlift
    5x5 Military Press
    5x5 Weighted Pull-ups
    2x8 abs
    3x8 calf raises

    F

    5x5 Front Squat
    5x5 Power Clean
    5x5 Weighted Dips
    3x8 biceps
    3x8 triceps

    Add weight whenever possible and eat a bunch. Or you can go with the tried and true Bill Starr 5x5 program:

    http://www.geocities.com/elitemadcow...Linear_5x5.htm

    If you're an athlete you might check out Christian Thibaudeau's Renaissance Body Development:

    http://www.t-nation.com/readTopic.do...ydra?id=700722
    Back from the grave.
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  4. #4
    Registered User BurritoJim's Avatar
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    44 work sets every other day would be a lot. That would be close to a two hour workout and maybe more depending on rest periods. I'd lose my motivation and burn out very fast on a routine like that.
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  5. #5
    Registered User Senorx's Avatar
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    QUOTE :9cyclops9 :Full-body doesn't have to mean every single bodypart in a session. Generally it refers to doing both upper and lower work.


    Then it would not be called a full body workout, but a upper or lower body split routine. A full body routine is working your whole body in one session.
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  6. #6
    Registered User BillabongVolcom's Avatar
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    Full Body routines are awesome! I do around 2-3 sets per exercise, 1 exercise per body-part and stick to compounds.
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  7. #7
    Mod ...Not yet Damien's Avatar
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    Way too much unnecessary work IMO.
    Just to give you the other end of extremes:

    Day 1
    Clean&Push Press

    Day 2
    Front Squats
    Pull-Ups

    Day 3
    Deadlifts
    Military press / Dips
    It's not as hard as you think it is.
    Educate yourself, but stop thinking too much...
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  8. #8
    Registered User Jneves's Avatar
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    It sounds like you are new to lifting so stick with 2-3 sets of 10-15 reps, focus on good form and increasing the weight every week.

    I also agree with what the majority of people are saying, you have to many exercises. Full body doesnt mean you have to directly train every muscle in a single session. Something like 9cyclops9 posted is still using the full body each session and will be very efficient at adding mass/strength
    "Leave the pump in the bedroom and add some damn weight to the bar" - Dave Tate

    "Train for strength, eat to grow and you will get bigger and stronger" - Someone bigger and stronger then me
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  9. #9
    Powerbuilder all pro's Avatar
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    Originally Posted by Nimitz
    how many sets should I do for a full body to start working out...

    all the guides are different...some say 3 others say 6, etc.

    i was thinking 4 sets 6-8 reps a piece...3 days a week workout.

    sound good?

    work out would be.

    Legs Squats - 3x8-10
    Leg Curl - 3x8-10
    Calves Seated Calf Raises - 3x8-10
    Chest Incline Bench Press - 3x8-10
    Back Deadlift - 3x8-10
    Barbell Rows - 3x8-10
    Shoulders Military Press - 3x8-10
    Dumbbell Shrugs - 3x8-10
    Biceps Barbell Curls - 3x8-10
    Triceps Lying Triceps Ext - 3x8-10
    Abs Crunches - 3x15-20


    but 4 sets and 6-8 reps....what do you guys think?

    Chad
    2 warm up sets then 2 work sets with the same weight for 10 reps
    3 times per week heavy-light-medium light = 20% less medium = 10% less
    Squats
    Bench Press
    Bent Row
    Shoulder Press
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    Powerlifter, n. A weight lifter too fat to be a bodybuilder.
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    Every thing works..........for about 6 weeks.
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  10. #10
    Registered User Nimitz's Avatar
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    I was just going buy this...

    http://www.bodybuilding.com/fun/luis9.htm

    says its for a beginner and a full body workout...he says to do 3 sets of 8-10....

    so what is ^^^ talking about?

    Squats 2 sets
    Bench Press 2 sets
    SLDS 2 sets
    Bent Rows 2 sets
    Military Press 2 sets
    Bicep Curls 1 set
    Skulls 1 set
    Calve Raise 2 sets
    this sounds goods...whats HST?

    Chad
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  11. #11
    Registered User Nimitz87's Avatar
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    uh...apparently I made an account here 2 years ago....didnt know that and it logged me in as Nimitz...

    is there anyway some mod can "ban" or "delete" Nimitz?....

    Chad
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  12. #12
    Registered User 9cyclops9's Avatar
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    Originally Posted by Senorx
    Then it would not be called a full body workout, but a upper or lower body split routine. A full body routine is working your whole body in one session.
    No, dumbass. That would be doing upper body and lower body on separate days. If you do both significant upper and lower work in the same day, it is a full-body workout. For instance, doing deadlift, military press, and pull-ups all in the same day would be FULL-BODY even though you aren't hitting every individual bodypart. Your body doesn't work in bodyparts, but as a unit, so it makes absolutely no sense to organize your training into bodyparts. The most "split" that my routines EVER get is an upper/lower split, and even that is pushing it.
    Back from the grave.
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  13. #13
    Registered User Nimitz87's Avatar
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    heres another "beginner" program...basically the same thing...

    why are there articles saying this...but everyone here is saying "to much work"

    really confused.

    Chad
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  14. #14
    Registered User Nimitz87's Avatar
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    bump for some clairfication and understanding please...

    Chad
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