Full body workout are great for beginners, those coming back from a long layoff or just a change from doing regular splits.
Here's a good routine done 2-3 times a week.
Squats 2-3x8
Leg press or leg curls 2-3x8
Calf raises 2-3x8
Bench press 2-3x8
Incline press 2-3x8
Chins or pull downs 2-3x8
Rows 2-3x8
Deadlifts 2-3x8
Front press 2-3x8
Barbell curls 2-3x8
Close grip press 2-3x8
Knee raises or crunches 2-3x20
Do 2 to 3 work sets of 8 reps to near failure. Once 8 reps are attainable increase weight.
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04-26-2014, 03:06 PM #301
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04-28-2014, 02:28 AM #302
Hi guys,
Been reading on this forum for a good few years now but never posted.
When I first started off weight training the first routine I ever done was the following;
Monday
Wednesday
Friday
It was very basic, I done two exercises for each body part, simple. (If anyone wants to know the exercises etc then I will post it)
I am imagining that some people will flame this as it is not a routine you tend to see often but it really did work fantastic for me and gave me a great base to start off on, it might not work for everyone but the results I seen were really fantastic.
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04-30-2014, 06:04 AM #303
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05-09-2014, 02:33 PM #304
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05-09-2014, 02:54 PM #305
The only problem I have with the notion that beginners need a full-body is the amount of time people think a beginner will get benefits exclusively from a full body.
So a very skinny teen who benches 70 x 10 pounds doesn't really need anything except squat, deadlift, OHP and bench 3x a week because benching 70 x10 won't bring him anywhere. But after few months when the same guy can now bench 150 x 10 I think it's time, if he is bored with the same stuff or is getting tired with all that squatting and deadlifting to split the routine, add more accessory exercises and so on because he might not be very strong but the work load is enough to get results from a more hypertrophy oriented routine.
Likewise a beginner who can already bench 150 x 10 (for example) like many naturally strong or new to weights not to sports guys, would need just a month on a strength routine to learn the form well but with that work load he could jump immediately to whatever split or bb oriented workout he likes.
So when people say "a beginner need a strength base" they should understand the context. Yes they need a strenght base when their 1RM is so low pumping weights is almost useless but that doesn't mean they need to become powerlifters before ever attempting to curl, french press, shrug and spend 1 year or more on a routine they don't like and feel it doesn't match their true passion.
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05-11-2014, 11:12 PM #306
I usually start with full body routine , but after 3 days it ALREADY feels too much , the I move on to splits .
Maybe it's because am not getting enough carbs intake , probably actually , because am always focusing on my protein intake . The gains are massive though , even though am not training very hard , my nutrition makes up for it , with a little bit of intense split workouts . Good articletthanks for sharing .
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05-15-2014, 02:25 PM #307
- Join Date: Dec 2012
- Location: Georgia, United States
- Age: 35
- Posts: 209
- Rep Power: 180
I personally think when comparing splits to full body it's a very easy choice, even for bodybuilders. Full body workouts win hands down. There is a reason the great bodybuilders from the pre-steroids era virtually all used full body programs. Now, the reason I say this is the vast majority of splits people use are genuine bro splits with no real thought into why they split it that way. They just work each body part once a week. The other extreme is copying an IFBB Pro's routine. Now, how many of us are IFBB Pro bodybuilder level? I didn't think so either. I do think upper-lower and push-pull are great routines for people that need a bit more recovery or can't handle doing all the major lifts in one workout. I also don't feel that there is really ever a need to split it up much more than that. Legs-push-pull is maybe the most extreme I'd ever consider, but I think it's not necessary to ever split it that much even. What people need to realize is they don't need to go super heavy on every compound movement every day. An example would be if you are doing a 3 day a week full body routine, you could do it like this. Monday is heavy bench day. You do heavy bench first followed by bench accessories with some light to moderate squats and something like stiff legged DLs or GLH. Wednesday is heavy squat day. Same type of idea, you do your heavy squats followed by some accessories if needed and then do your pressing and pulling exercises at a light to moderate weight. Friday is Deadlift day. You don't even have to squat everyday, so some people might choose to just not squat this day to avoid overly fatiguing themselves. You then do light to moderate upper body work to finish. The last thing I'd mention is sports training should almost always be done in full body in my opinion. You don't need splits for athletic performance training in my opinion, and in-season I wouldn't recommend doing more than 2xs a week anyways. Stick to major compound lifts for sports training with only necessary accessory movements mainly to prevent injury.
For sick soccer skills, check out my website: http://nobletstreetsoccer.com/
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05-20-2014, 09:43 AM #308
I agree. I have lifted for 10 years and tried all types of training. I prefer Full Body and also created a program with 3 different workouts for full body. They all contain supersets except the first move which is the focus of the heavier lift. So Full Body Leg Emphasis day starts with 4 sets BB squats. After that superset body parts. Its been working great for me. I have also read that all of the greats before steroids used full body and that growth hormone is released on a larger scale when training this way. Like I said, it works for me, but may not for others. I just don't think full body just need to be "beginners only".
Currently 185 lbs 13% bf
Phase: slow cut
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05-20-2014, 12:52 PM #309
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05-26-2014, 09:28 AM #310
In my opinion if people would just use their own brain and think for themselves and stop relying on the internet for answers on common sense situations they would figure out that they already know what they are looking for. Even as a beginer in the world of body building/fitness if you think about getting started the first thing you need to do is build a "base" to build off of, a strong core, and an understanding of fundamental lefts and form. So natrually you would need to focus on whole body routines as aposed to splits. Im glad you posted this cause the mindless followers in our society need stuff like this to "guide" them.
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06-02-2014, 08:29 PM #311
Lol this is entirely too much volume for a beginner..
EDT: if going a full body route, i would lower the amount of volume and up the intensity..
3 working sets per body part is plenty if the intensity is high..
Ex: bench press 3 x 10 reps, deadlift or row 3 x 10 reps, squat or leg press 3 x 10 reps with optional side work.... Mon/wed/friLast edited by anderlin83; 06-02-2014 at 08:34 PM.
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06-03-2014, 01:49 PM #312
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06-05-2014, 12:50 AM #313
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06-15-2014, 07:42 AM #314
what are your thoughts on doing both? Example:
day 1: upper body
day 2: lower body
day 3: off
day 4: pull movements
day 5: off
day 6: push movements
day 7: off
first 3 days are split, second 3 days (more) full body. I went to a conference where a trainer/physique model did essentially the above but he did 'pull' day1 and 'push' day 2
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06-15-2014, 06:46 PM #315
Hi Guys.
I'm relativey new to hitting the gym. Been back in the gym for about 8 months, but on/off due to serious arm injuries which have been ongoing (hopefully over now) for ~5 years.
I like the look of beginner workouts like Allpro, ICF 5x5 etc. The problem I have with them is that they're only 3 days ion the gym, whereas I'd prefer 5-6 days. So wondering if someone could recommend a good U/L or P/P/L that I could otherwise use. I know I'll probably be told that I'm wrong for wanting to do more days, but oh well.
Thanks in advance!
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06-16-2014, 02:47 AM #316
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06-16-2014, 05:38 AM #317
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06-20-2014, 04:50 PM #318
I like full body but some days I just can't do everything I want to do with intensity so that's when I pick two body parts to really blast. This morning I did squats and leg presses and didn't have much left in the tank so I did biceps and then called it a day. My body seems to respond best with fb but some days its just not in the cards.
a friend of mine responds best to splits so that's generally what he sticks with. I say find out what works best for you. When I hit a plateau splits usually get me over it.
I think both fb and splits are good and not one is best for everybody. Done properly they can both build muscle and either one is better than no workout at all.
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06-21-2014, 08:04 AM #319
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06-23-2014, 05:09 AM #320
What's the difference between full body routines 3 days a week on non-consecutive days and alternating between 2 workouts for 5 consecutive days? (legs one days and upper body on another)
Muscles still get 1 day rest but you train more often per week. Also your workouts are not as long in the 2 day split, while in the full body workouts they can last over an hour.
Working out more often = More testosterone getting released?
Shorter workouts = No muscle being catobolised for people with fast metabolisms.
Looks like a win-win situation.Last edited by MCCoolGuyFresh; 06-23-2014 at 01:24 PM.
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06-24-2014, 06:57 AM #321
- Join Date: Mar 2009
- Location: Waukesha, Wisconsin, United States
- Age: 32
- Posts: 5,971
- Rep Power: 3505
The one thing we can all agree on from the general consensus that I see here is that it all really depends on your goal. Pretty much where you want it to lead should determine what course of exercises you choose to schedule yourself for the week. For me, since i'm serving in the Marine Corps Reserves I am inclined to choose a personal exercises program that can directly translate to what I do for training, as an infantryman. So what that means for my exercise choices, I need something that can equate to the same physical demands that requires me to push/pull the workload on an average training cycle.
So in conclusion, my choices of exercises may be more strenuous compared to someone who just wants to lose weight, or gain muscle, or 'look good'. To answer the question of the topic, I prefer a full body exercise regiment, versus the traditional split sessions that I once partook in my younger years. As I stated above, added stressors, and demands influenced changes in my exercise patterns, so I had to adapt to whatever the climate and/or nature of training my occupation revolves around. For ex:
This upcoming annual training will take place in a mountainous region and we will be conducting the majority of our training on foot so I will dictate my exercise routine to help prepare me for such an environment, and I will thus add these exercises into my routine:
-Pack hikes
-Pack runs
-weighted push ups
-circuit training for a minimum of 3 miles(w/ pull ups, sit ups, push ups, leg raises, military presses 25-35 lbs for varying reps)
-leg strengthening (squats, lunges, leg presses, stair climber, bicycling, incline walking).:MiscMarioBrahs:.
0341 Infantry Mortarman
Philippians 4:13 We can do all things through Christ who strengthens us and without Christ we can do nothing! Joshua 1:9, Colossians 1:9-14
Pray for all U.S. military troops at home and abroad in Jesus name.
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06-28-2014, 04:26 AM #322
Okay so beginners should do full body workouts 3 days a week because they recover faster than those with experience.
Well then surely a 2 day split (upper and lower body) alternated on consecutive days must be best for beginners as well? The recovery time is kept the same, you just work out more often.
So the workout would look like
Mon: Upper
Tues: Lower
Wed: Upper
Thur: Lower
Fri: Upper
Weekend: Off
Mon: Lower
etc..
Someone please reply to this...Last edited by MCCoolGuyFresh; 06-28-2014 at 04:46 AM.
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06-28-2014, 04:49 AM #323
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06-29-2014, 09:52 PM #324
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06-30-2014, 08:05 AM #325
Hi guys a noob here in need of some advice. I've been going to the gym for the past 3 months now and followed a push/pull routine because I read it would be better to work the muscles twice a week. I enjoyed the routine but for some reason could not gain much strength,which made it impossible for me to do even a single pull up.
I spoke to one of the trainers today and told him about the little progress I had made and asked if he could help me out. He wrote me up a 5 day a week routine where I focused one muscle group a day.
It goes like this-
Monday Shoulders
Tuesday-Arms
Wednesday-Legs
Thursday- Chest
Friday- Back
So my question is, do you guys think this new routine will help a person like myself with a skinny fat physique to gain some muscle and strength.
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07-04-2014, 01:43 AM #326
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07-07-2014, 12:44 PM #327
I am a believer that working out is trial and error until you find that special workout. I have done plenty of workouts, including bodyweight and weights. I found this workout is a good one for someone, before anyone says its too much volume and too many reps, its silly, as long as your eating enough and getting enough rest you will be fine. Also you can do less exercises,reps or sets and it is your and your only workout. I think this workout has worked for me.
MONDAY-CHEST/BICEPS.
10 SETS OF 10 REPS INCLINE DUMBELL PRESS.
5 SETS OF 12 REPS OF DECLINE DUMBELL PRESS.
50 REGULAR PUSH UPS (SHOULDER WIDTH).
50 WIDE PUSH UPS (WIDER THAN SHOULDER WIDTH).
50 DECLINE PUSH UPS (FEET ELEVATED ON OBJECT)
5 SETS OF 10 BARBELL CURLS.
5 SETS OF 10 DUMBELL CURLS.
FINISHER: 100 PUSH UPS.
TUESDAY-LEGS/CARDIO.
10 SETS OF 10 REPS BARBELL BACK SQUAT.
5 SETS OF 25 JUMP SQUATS. (BODYWEIGHT ONLY)
5 SETS OF 20 BULGARIAN SPLIT SQUAT (20 EACH LEG)
5 SETS OF 15 REPS HACK SQUAT.
5 SETS OF 10 STIFF DEADLIFT.
5 SETS OF 20 BARBELL CALF RAISE.
FINISHER: 200 BODYWEIGHT SQUATS.
20 MINUTE JUMP ROPE.
WEDNESDAY- ABDOMINALS.
10 SETS OF 50 BICYCLE CRUNCHES.
10 SETS OF 20 OBLIQUE CRUNCHES. (20 EACH SIDE)
5 SETS OF 8 HANGING LEG RAISE.
10 SETS OF 15 WEIGHTED DECLINE SIT UPS.
5 SETS OF 10 INCLINE LEG RAISE.
5 SETS OF 10 LAYING LEG RAISE.
5 SETS OF 15 AB ROLL OUTS.
5 SETS OF 15 REPS CRUNCHES.
5 SETS OF 15 REPS REVERSE CRUNCHES
10 SETS OF 30 SECOND PLANK HOLDS. (RIGHT&LEFT)
THURSDAY-SHOULDERS/TRAPS.
10 SETS OF 10 REPS MILITARY PRESS.
5 SETS OF 15 UPRIGHT ROWS.
5 SETS OF 10 DUMBELL PRESS.
5 SETS OF 15 REPS ARNOLD PRESS.
5 SETS OF 25 SIDE LATERAL RAISES.
5 SETS OF 25 REPS REAR RAISES.
5 SETS OF 15 BARBELL SHRUGS.
5 SETS OF 15 DUMBELL SHRUGS.
5 SETS TILL FAILURE HANDSTANDS.
FRIDAY-BACK.
10 SETS OF 10 OVERHAND BENT OVER ROW.
5 SETS OF 15 REPS UNDERHAND BENT OVER ROW.
5 SETS OF 15 DEADLIFT.
5 SETS OF 15 ROMANIAN DEADLIFT.
5 SETS OF 15 DUMBELL ROWS.
8 SETS OF 10 REPS CHIN UPS.
5 SETS OF 15 SHOULDER WIDTH PULL UPS.
FINISHER: 50 PULL UPS.
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07-08-2014, 12:05 AM #328
how should i progress
I can't decide how to progress om my training. I want to get bigger faster stronger but i want to shred down from 15% to below 10%BF and stay there.
me:
age: 27
180 cm
84 kg
15% BF
stats:
deadlift 160 kg
benchpress 105 kg
squat 80 kg. ( yes it's embaressing but that's what to much disco training do to you....)
militarypress: 72,5 kg
chins: 10 st on body weight.
My question is should i go for deff or bulk, size or strenght or combine? i realise i need a serious focus on squatting. I was thinking about doing PHAT by layne norton i'm used to do 4 times a week training. I have recently luxated my middlefinger so i can't do any heavy pulling movements for atleast 1 month(then i will try again and see. I'm not intrested in starting strenght. But i'm open to most other programs. i would like to do 4-5 times/week in the gym.
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07-08-2014, 09:05 AM #329
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07-08-2014, 10:22 AM #330
Full body workout is the best for me based on my personal experience. However, my specific goals are to get smaller.
I started out again after about 1 year break being like 223lbs at 6'2. So yeah, you could say pretty overweight. FB routine got me to about 214 in roughly a month, maybe month and a half. Thats after months of working out combining cardio and splitting (push/pull mostly).
Generally speaking, I figured I would be okay if I stick to doing the following every two days (sometimes every other day):
Squats/Deadlifts
Bench Press (BB)
Military press (BB)
Pulldowns (alternating wide and narrow grips*)
Seated rows (alt grips*)
Dips
Leg raises (for abs)
BB curls/triceps rope pushdown**
*Alternating grips on different days, not in the same workout.
**Rarely on the same day
Best decision I ever made regarding my workouts.
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