Going for full body workout

Bren86 · 08-19-2006, 07:24 PM

I plan on doing 3 days week 3x10 sets/reps.

sqauts
db bench press
shoulder press
barbell rows
incline db curls
bent over tricep extentions
shrugs
standing calf raises

Or can I add more like 2 excercises for some body parts

I don't plan on competing for body building but just wanna be around 185lbs. I'm 5,11 at 150lbs and about 12% body fat. Well I just want to look generally thicker than what I do now.

I've done a 5 day split routine before but I remember when I first started to lift weights. I just lifted db's in my room nearly everyday and my arms did grow. So I wanna see ifit works for full body aswell.

Mayweatherjr · 08-19-2006, 07:50 PM

no deads
dont think so
its hard to have 1 routine that you perform 3 times a week
try something like the full body template here
you can adjust it slightly and reorder the exercises but what you have will not be too efficient

http://forum.bodybuilding.com/showthread.php?t=815756

Bren86 · 08-19-2006, 08:09 PM

Hi thanks for the link. It seems pretty straight forward. I was still thinking of doing 3x10 sets/reps aswell though with that routine. Would that be a good idea for putting on size. I'm looking into my diet aswell.

Also about pullups for biceps. How many are you supposed to do. Also would it be ok to add an extra bicep excercise with it aswell ie incline db curls.

Also what about adding iso's for triceps.

Will compounds hit the traps well.

I still like the routine I came up with. Has compound init and I dout I'd find it hard to do 3 times aweek.

Mayweatherjr · 08-19-2006, 08:17 PM

i know it wouldnt be hard to do 3 times a week
but it is too much volume for a fullbody routine and to perform it 3 times a week would become inneffective

i would go for failure between 8-10 reps if you insist on going in that rep range
so the rep scheme would look something like 3x8-10
If you can do pullups in the rep range you want then go for it
If you can do more than that then use a belt and add weight
Add Bicep Curls to a day of the routine if you insist but a fullbody routine isnt to be picking with 2 or 3 curl variations
they are intense for a reason and a incline bicep curl or a seated front db raise is a waste of time if your looking for growth
overhead db extensions or skullcrushers would also be okay to add to one of the days of your routine. ONLY ONE OF THEM THOUGH
just like i said before yor biceps will be hit from the rows and pullups so only one if any isos will be needed and your triceps will be hit from all the press exercises so only one iso if any will be needed.
Rows and deadlifts hit your traps well but like i said. Isos can be used just do not get carried away from the big lifts will all your little movements. Add some heavy DB Shrugs and as long as u do the big movements your traps, triceps, and biceps, will develop with little iso work

good luck

mayweather

John Prophet · 08-19-2006, 08:21 PM

basically what you could do is just do deads on Wed instead of squats .....oh btw, if you do deads, probably best to keep them to around 6 reps and below....deads are just not a high rep move usually

also, if by "bent over tricep extensions" you mean "kickbacks" then I think you need to re-think that, lol.....do either overhead extensions or lying extensions...kickbacks are not a main mass building move

or, since you are doing fullbody, you could do close grips or even dips on one day epr week, maybe do extensions on the other days

I agree with what was already said...if I was doign fullbody 3x per week id change the days slightly....maybe do the same thing M,F but change Wed a little...like maybe on wed do incline bb press instead of flat db...maybe do chins instead of rows

Bren86 · 08-19-2006, 08:59 PM

Ok hows this.

monday:

squats
db bench
barbell rows
shoulder press
pullups
overhead extentions

wednesday:

deadlifts
lat pulldowns
incline db bench
db press
tricep pushdowns
barbel curls (or a good bicep mass building excercise, any sugestions?)
shrugs

friday:

sqauts
db bench
barbell rows
shoulder press
pullups
overhead extentions

Maybe what I did on wednesday, the folowing week I could do my wednesday workout on the monday and friday instead then switch it back again the week after etc.

I could do 3x10 pullups I think so maybe I should use the belt.

Also shal I find my 10 rep maxes for each excercise and just try and do 3 sets ofit. Accept dead lifts.

I'm just interested in building mass so what do you feel about 10 reps. I guess its just trial and error to see ifits right for my body.

Mayweatherjr · 08-19-2006, 09:03 PM

to build mass i would suggest around 7-9 for rep range
if you fail between those you should be good

goal220 · 08-20-2006, 05:36 AM

Quote:

Originally Posted by Bren86

Ok hows this.

monday:

squats
db bench
barbell rows
shoulder press
pullups
overhead extentions

wednesday:

deadlifts
lat pulldowns
incline db bench
db press
tricep pushdowns
barbel curls (or a good bicep mass building excercise, any sugestions?)
shrugs

friday:

sqauts
db bench
barbell rows
shoulder press
pullups
overhead extentions

Maybe what I did on wednesday, the folowing week I could do my wednesday workout on the monday and friday instead then switch it back again the week after etc.

I could do 3x10 pullups I think so maybe I should use the belt.

Also shal I find my 10 rep maxes for each excercise and just try and do 3 sets ofit. Accept dead lifts.

I'm just interested in building mass so what do you feel about 10 reps. I guess its just trial and error to see ifits right for my body.

Add some load progression and you`ve got HST http://www.hypertrophy-specific.com/hst_notes.html . Solid program. In fact, for the past 2 years, HST and 5x5 are all I`ve done and I haven`t stopped growing or increasing my maxes yet.

Bren86 · 08-20-2006, 11:03 AM

Ok I've read up on HST and done abit ofit myself before.

How to I apply it to pullups for biceps. Or is there a good bicep excercise for when doing HST.

Also do you do 15 reps or do you just do 10 and 5,s.

Say I do bicep curl and my 15 rep max is 15kg should I do something like 10kg,10kg, 12kg,12kg,15kg,15kg because if I go any lower than 10kg it will seem very light. I know its design to be like that but sometimes it gets to light.

If I was to do HST again shal I skip that wednesday routine and just do what I do on mondays and fridays but do it on wednesday aswell.

Mayweatherjr · 08-20-2006, 12:08 PM

why do you need arm isolation exercises man
trust me
you will grow just fine doing the written programs

Choktu · 08-20-2006, 01:39 PM

All the exercises you need:

Deadlift - leg posterior chain emphasis
Front Squat - Leg Quad emphasis
Bench Press - horizontal push
Bent Over Row - horizontal pull
Military Press - vertical push
Pullups - vertical pull

goal220 · 08-20-2006, 08:21 PM

Quote:

Originally Posted by Bren86

Ok I've read up on HST and done abit ofit myself before.

How to I apply it to pullups for biceps. Or is there a good bicep excercise for when doing HST.

Also do you do 15 reps or do you just do 10 and 5,s.

Say I do bicep curl and my 15 rep max is 15kg should I do something like 10kg,10kg, 12kg,12kg,15kg,15kg because if I go any lower than 10kg it will seem very light. I know its design to be like that but sometimes it gets to light.

If I was to do HST again shal I skip that wednesday routine and just do what I do on mondays and fridays but do it on wednesday aswell.

Focus more on the big 3 or 4 (squat, bench, bb row and deadlift). Unless you are approaching advanced levels isolation excercizes should receive considerably less focus.

I`m with Choktu on the front squat. They force perfect form and are much easier on the knees. They have been overall more effective for me. On top of all that, and of course we know it doesn`t matter a damn bit, they do look bad ass. If you`re going to do front squats though, plan on the weight going down 10~20%.

If you can`t do bb rows or lat pulldowns, I suppose chins are the only alternative. You cando load progression if you do them with an assist (like a box or a bench) and simply decrease the amount of the assist over time.

I have experimented with the 15`s a bit. They do come in handy later on when the weight gets very heavy. Some people can do with just a week of 15`s and others who are blessed with strong tendons and ligaments don`t have to use them at all. If they bother you, just do 1 week of them and see how far you can extend the cycle. If you can go more than 2+ weeks, then you should be fine. If you end up short you probably will need the extra week of 15`s.

You`re load progression on biceps is fine. Again though, this should come secondary to the core lifts. If you have you`re doubts, look at 5x5. Very similar principles to HST and just as many people swear by it for strength and mass gains. There is virtually no isolation work in 5x5 at all. Don`t sweat the small stuff so much. The core 4 are what WILL make or break your gains. That and eating over maintanence.