how many sets for full body?

**Nimitz** · 12-30-2005, 10:57 PM

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

**Senorx** · 12-30-2005, 11:53 PM

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.

**9cyclops9** · 12-31-2005, 12:51 AM

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

**BurritoJim** · 12-31-2005, 03:15 AM

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.

**Senorx** · 12-31-2005, 04:57 AM

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.

**BillabongVolcom** · 12-31-2005, 09:42 AM

Full Body routines are awesome! I do around 2-3 sets per exercise, 1 exercise per body-part and stick to compounds.

**Damien** · 12-31-2005, 10:51 AM

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

**Jneves** · 12-31-2005, 11:02 AM

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

**all pro** · 12-31-2005, 11:05 AM

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

**Nimitz** · 12-31-2005, 01:32 PM

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

**Nimitz87** · 12-31-2005, 01:35 PM

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

**9cyclops9** · 01-01-2006, 12:30 AM

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.

**Nimitz87** · 01-01-2006, 04:02 PM

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

**Nimitz87** · 01-01-2006, 07:49 PM

bump for some clairfication and understanding please...

Chad

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