How long should you do full body for when starting out? Is two months enough?
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05-20-2018, 06:22 PM #631
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06-07-2018, 07:33 PM #632
I'm currently doing all upper on tuesdays and all lower body on saturdays.
My hack squat has gone up to 560 lbs from 495 since doing lower just once a week.
I have now gone over 3 months straight with setting a personal record every single saturday in hack squats.
So i'm going with a split.
Naturals like me need more rest though. That's why i'm just doing once a week for all body parts. Even abs now.
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06-08-2018, 01:58 AM #633
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06-15-2018, 06:17 AM #634
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06-29-2018, 03:10 AM #635
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06-29-2018, 12:21 PM #636
There is a lot of great information and answers through-out this forum on exactly this my friend. Even in this thread, lots of different routines. The key is to pick something, adjust the weight for your level and to constantly add weight, and or reps, and or shorten the time between sets in order to force change and produce more results.
Can someone inform me how to get a block signature for quotes and such like some of the other members? Thank you
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07-02-2018, 02:31 AM #637
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07-02-2018, 07:55 AM #638
Question regarding Progressive overloading
Hi,
I've been lifting for an year. Following Alpro's fullbody routine. Now planning to switch to push/pull. I would like to know how do you guys add weight while in any push/pull routine. Do you start with the maximum you can lift and then add a couple of kilos in the next week and so on? It doesn't work for me as I'm stalled(Example:-bench 70kg for about a month). Do I need to reduce the wight (to 60kg or so) and again start over from there, Adding a couple of kilos each week? I'm 38 years old, height- 5' 7", Weight-65kg. Having a caloric surplus diet.Last edited by rickyjohn007; 07-02-2018 at 11:15 AM.
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07-02-2018, 11:37 AM #639
How exactly should I organize my full body routine? When I do it, I do it with a series of body parts. On one day, I do chest, abs, and legs. On the second day, I do arms and back. The reps are as follows
chest: 30 jumping jacks, 16 incline pushups, 12 knee push ups, 10 wide arm push ups, 12 incline pushups, 12 box pushups, 10 wide arm pushups, 10 hindu pushups, 20 sec, cobra stretch, and 20 sec chest stretch.
abs: 20 jumping jacks, 16 abdominal crunches, 20 russian twist, 16 mountain climber, 20 heel touch, 16 leg raises, 30 sec cobra stretch, 20 sec plank, 12 more crunches, 32 russian twist, 12 mountain climber, 30 sec spine lumbar twist stretch left, 20 heel touch, 14 leg raises, 30 sec plank, 30 sec spine lumbar twist stretch right
legs: 30 sec side hop, 12 squats, 12 squats, 12 side lying leg lift left , 12 side lying leg lift right, repeat side lying leg lifts in same order and reps, 14 backward lunge 2 sets, 15 donkey kicks left, 15 right, repeat, 30 sec left quad stretch with wall, 30 sec right quad stretch with wall, 30 sec knee to chest stretch left, then right, 12 wall calf raises, repeat, 12 sumo squat calf raises with wall, repeat, end with calf stretches.
Next day, I do back and arms
arms: 30 sec arm raises, 30 sec side arm raises, 10 triceps dips, 30 sec tricep stretch left, 30 sec clockwise arm circles, then 30 sec counter clockwise arm circles, 6 diamond pushups, 30 jumping jacks, 30 sec tricep stretch right, 15 chest press pulse, 8 leg barbell curl left, 10 diagonal plank, 8 leg barbell curl right, 30 second punches, 10 pushups, 8 inchworms, 12 wall pushups, 30 sec standing biceps stretch left, then right
back:30 jumping jacks, 16 sec arm raises, 14 rhomboid pulls, 16 sec side arm raises, 14 knee push ups, 30 sec side-lying floor stretch left, then right, 30 sec arm scissors, 12 rhomboid pulls, 14 sec side arm raise, 12 knee pushups, 30 sec cat-cow pose, 14 prone triceps pushups, 12 reclined rhomboid squeezes, repeat these two one more time, 30 sec child's pose.
Is this a good set up for my workouts for the best results?
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07-12-2018, 05:38 AM #640
I think a full body routine is far more beneficial than a regime which targets muscle groups in isolation, because when you engage in full body workouts, the muscles work together and develop in sync, thereby complementing each other. Besides this, a lot of full body workouts also give the stablizer muscles a solid work over, which is not usually the case in isolated workouts.
Thanks for posting!
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07-17-2018, 11:38 AM #641
Hello
Hey everyone, I'm new to the site and had some questions on weight lifting. I've been at it for a little over a year now and have seen some results but not what I'm really looking for. As far as my workout routine I've been doing the standard Monday through Friday "Abs/Legs,arms,back,chest and shoulders" throughout the week and Saturday/Sunday off.
I'm wondering if only hitting one body part a day is hurting or helping or if I move up to doing all of them twice a week would help or not.
As far as supplements, I'm taking Creatine, Amino's and Protein
Any help would be greatly appreciated.
Thanks,
Steve
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08-09-2018, 05:02 PM #642
So I am relatively new to lifting and have completely missed the boat with all this and wish I knew this information when I started. I work in a gym (administrative side) that allows me easy access to lift 5 days a week, and without knowing anything about anything I googled exercises to do, and split my routines up between the following:
day1 chest/back
day2 shoulder/forearm
day3 biceps/triceps
day4 legs
I don't have a routine per say of when I put my rest days, I just kind of work whatever I feel that day. I will mix abs/cardio in when I can based on time as I really only have an hour to do it in. Anyways I have been doing all isolation exercises pretty much. Typical day is mixed from Supersets and/or drop sets but it's all isolation exercises. I'm about 5'10" and 210 with something like 25% body fat (measured before I started). I have been lifting since May pretty religiously. The weird thing is I haven't lost any weight at all, but I can tell I have lost a lot of inches and I'm not sure why no weight is coming off. I am pretty happy with what it's done for me though, I feel great and it's pretty amazing how different my clothes fit.
Anyways I want to learn the compound exercises and start basing my workouts around them since I didn't know they were more beneficial. If I incorporate 1 or 2 compound exercises to my days above, how many isolation exercises would be good? Can you do too much isolation exercises? I don't want to give up my isolation exercises completely. Can anyone advise with this? i would be really appreciative.
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08-20-2018, 03:27 PM #643
I've switched to Fullbody 3x a week cause I have way less time than I used to. Did my first session yesterday of Squat, Bench, BB Row. All 3x5, with 2x5 of warmup sets first. I'll be doing Squat/Bench/Row on Workout 1, then Squat/OHP/Deadlift workout 2. The Deadlift will be 4x5 warmup sets, focusing heavily on form, with 1x5 working set.
The weights for squatting will be heavy on Workout 1, and Moderate on Workout 2, and I'll be attempting to add weight on a weekly basis at first, until I stall. I'm doing this as I just came off a harsh cut, 11kg in 40 days, I've been maintaining since then, and am now focusing on rebuilding lost strength and muscle. 1rms for Squat/Bench/Deadlift/OHP in kg down from 180-160/140-125/80-65/210-190.
I used to go 6 days a week on various routines, cause I loved lifting, but with as little time as I have now, I have to lower the frequency.
It's nostalgic running this routine. Might try out Pendlay Row instead of regular Barbell Row."Wennschon Dennschon"
Bodybuilder/Powerlifter.
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08-31-2018, 01:23 PM #644
- Join Date: Jun 2017
- Location: Somerset, United Kingdom (Great Britain)
- Age: 22
- Posts: 70
- Rep Power: 85
Many people in here seem to know what they are talking about so I was looking for a little advice on a 3-day full body workout. I made a thread around a week ago looking for some advice on what I should do, I've been going to the gym around 2 years now and i explained that from day one ive always done a 4 day split, which decreased overtime as now i only have time to go to the gym no more than 4 times a week, and most people said thats not enough for my muscles, they will recover too quickly and that means that i wont be hitting them for another few days after recovery. Therefore many have suggested using the full body split, and one person in particualr said i should try Fierce 5, i am happy to try this as i dont have all the time in the world now, as i have school, a job, and a girlfriend now so its hard to fit everything in. So i was wondering with Fierce 5 am i going to be able to put on muscle? i dont just want go gain strength, my main goal is to get bigger. Also another worry of mine was that there isnt many arm exercises within Fierce 5 and therefore wondered if my arms would get bigger along with everything else? My arms are quite sizeable and one of my strong points and i want them to grow as well as everything else, i dont want to see them get smaller. Any advice would be greatly appreciated. Thanks
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08-31-2018, 01:36 PM #645
Go back and reread this thread. You got LOTS of good advice: https://forum.bodybuilding.com/showt...hp?t=176138811
Now, if you want to add in 2 sets of arms at the end of each Fierce 5 workout, have at it, but it's not necessary.
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09-04-2018, 03:19 PM #646
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09-17-2018, 03:04 PM #647
Hi There!
Hi all, i am a 21 year old trying to figure out the best way for me to build muscle! I already do the split days or lifting but i never do a full body lift unless i feel the need to really work everwhere. Do you guys think that splitting the upper and lower body days even more would be beneficial?
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09-18-2018, 07:14 AM #648
Starting with full body is a good idea but I think for beginners who haven’t done much, it is important that they start with full body - body weight lifts, then slowly increase on weight just for safety reasons and not getting injured. Split workouts are also a great way to stay in shape and I do think it depends on the person and their preference. Everyone chooses different routes for workouts and different types of movements, I personally like split workouts because you can prolong them for more days. Where full body you have to be careful you’re not going to overuse muscle groups.
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09-18-2018, 08:16 AM #649
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10-10-2018, 12:02 AM #650
Swimming is the answer
Hi,there, the best between the two is a full body exercise, and there is one full body that will target every muscle in the body and that is swimming. Swimming is a great exercise for targeting the abs, the thighs, the calves and the upper torso muscles. It can be quiet expensive to install your own private swimming pool, but it is worth it. Swimming is also a cardio and a strength exercise which means that it will help you build both strength and endurance. one of my cousins bought a swimming pool from a company called Esperanzamas. Good luck.
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10-10-2018, 10:05 PM #651
Hi Mary!
I agree with you that swimming is a great workout, especially for cardiovascular reasons. But I don't completely agree on "swimming is the answer." For some people, they have to lift actual weight in order to shed pounds, other people have to run intervals or jog to get the results they want from cardiovascular endurance. An example being, a heavier set person may have to sweat out calories while walking or jogging on a treadmill followed by either a full body - body weight circuit or a lift or sorts in order to get the proper results where a smaller person might not need as much calorie burn off so swimming could be a good way to boost their cardiovascular endurance in a way different than running and lifting. Don't get me wrong, I do think that swimming is a great workout and should be added into most workout regimens, I just don't think it is for everyone and I also think that other training should be added on top of it.
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10-25-2018, 02:56 PM #652
I agree with VoxExMachina when it comes to starting out. You need to be clear about what your goals are. Bulking up? Losing weight? Getting lean? Training for a specific sport? All are different and require specific types of training.
As a beginner, once you have a goal in mind, I would recommend choosing exercises that work the bigger compound muscle groups such as squats, bench press, lat pulldowns and deadlift. And then later down the road, look into muscle specific exercises if you want to build a certain kind of physique. Also as a beginner, you'll want to focus on proper form, not only to prevent injury but also make sure you're getting the most out of each exercise.
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11-11-2018, 03:55 PM #653
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11-12-2018, 07:31 AM #654
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11-12-2018, 12:30 PM #655
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12-11-2018, 02:53 PM #656
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12-20-2018, 09:11 PM #657
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12-22-2018, 10:32 AM #658
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12-22-2018, 08:53 PM #659
I am 41, i started eating better and working out 3 months ago. I dropped 60lbs. I want to start a new full body workout routine. I am a beginner. Like i said 3 months ago i started a 5 day routine and been doing that ever since. (u can find my workout program under my username if your curious, im not allowed to post links here yet, since i havnt been here too long)
I would love to have a solid 3x a week full body program focused on compound resistance exercises, and give it a try. I dont feel "overworked" from my current program. But i think focusing on the core exercises might be best for a beginner like me. I have def made gains doing my current program, especially losing weight which is my main goal.
My problem is I dont know how to put together a proper 3x a week program. How long I should be working out. how many sets and reps to do, and what exercises in which order, and what days to do what and when. i started 3 months ago at 331lbs, and i am currently 270lbs. A friend recommended changing my program to a 3x a week full body program and that i would probably see better results and working out less then i currently am. I personally dont mind woring out 5x a week like i have been doing. So hopefully someone in the community can point me in the right direction, that would be great.
oh btw, my current gym doesnt have free weights, i have been getting by with using the smith machine on my bench presses, squats, rows and shoulder presses
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12-24-2018, 11:00 AM #660
So i created a new full body workout routine with a friend of mine. Here is what i will be doing:
its 3x a week, about 80min workout or so. Mondays I will be doing all my exercises at 8 reps (calf raises at 12). Wednesdays will be doing 9 reps (calf raises 16). Friday will be doing 10 resp (calf raises 20).
Each week I will be adding about 10% of weight to the exercises. On my rest days I will be doing 30mins (or more) of cardio, plus ab workouts. Here is the routine (I dont have free weights at my gym so i will be using the smith machine):
Elliptical - 10mins (warmup)
Squats - 4 sets (1 warmup)
Bench Press - 4 sets (1 warmup)
Bent Over Rows - 4 sets (1 warmup)
Seated Overhead Shoulder Press - 4 sets (1 warmup)
Stiff Legged Deadlift - 3 sets
Calf Raise - 3 sets
Barbell Curls - 3 sets
EZ-Bar Skullcrushers - 3 sets
Elliptical - 5mins (cooldown)
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