i am beginner and just started my workout routine this month. i do the full body workout and you are right! this kind of work out works pretty well for beginner like me
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01-31-2019, 03:25 AM #661
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02-08-2019, 04:31 AM #662
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02-09-2019, 04:48 PM #663
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02-18-2019, 04:06 AM #664
Hey man, your full body routine looks great. Honestly there’s no magic formula; so long as you’re hitting each muscle with a couple of genuinely difficult sets (not just going through the motions), and so long as you’re shooting to up the weight each week or every two weeks, you’re good to go!
The only thing I’d say is that, if you’ve only been training for 6 months or less, you’d honestly grow well from less. Three movements per workout is fine. Squat, bench, row one day, squat, overhead press, deadlift the next.
The big compound movements are where you’re going to add real muscle mass, so that should be where 90% of your focus is! You can add in curls and stuff for sure, but I’d go balls to the wall on the main movements and only add in the other stuff if you have time/the energy. They aren’t strictly necessary for beginners – or certainly not as necessary as benching and squatting is!
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04-01-2019, 05:14 PM #665
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04-18-2019, 08:42 AM #666
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05-09-2019, 04:16 PM #667
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05-22-2019, 07:10 PM #668
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06-25-2019, 09:47 PM #669
I am doing regular 2 muscles a day 6 days a week program from last 3 months. Hitting every muscle twice and I'm really struggling even lift a beginner weight. I am 5.7 ft, 75 kg (165 lbs), 27 yo and i can't bench, sqaut or OH press my body weight. I need to know what program should i follow to build good amount of strength. I have never seen any newbie gains rolling in.
My current lifts are as follows:
1. Bench press 60 kg (132 lbs) 3X8-9
2. Squat 50 Kg (110 lbs) 3X8-9 with a pinching sensation in the hip joint from the front part of left thigh
3. Over head press 40 Kg (88lbs) 3X5-7
4. Deadlift 90 Kg (198 lbs) 3X8-9
What program should i follow and incorporate a bit of cross fit + cardio to gain muscle and lose fat simultaneously as I have 23% Body fat.
I plan to do this
Day 1 5X5
Day 2 Bicep+Tricep+abs
Day 3 5X5
Day 4 Shoulders+ cardio
Day 5 5X5
Day 6 Cross fit + incline/decline chest, pull ups/pushups, lower back exercise.
Day 7 rest and repeat.
Eating 150 gm protein a day while following this kinda program.. Do you think these extra days can hamper my
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07-01-2019, 05:52 AM #670
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07-30-2019, 03:34 AM #671
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08-23-2019, 02:23 PM #672
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08-24-2019, 07:18 PM #673
In my experience (forty years of weight training - where did the time go?), full body workouts are too depleting on the body's immune system. And the full body soreness that follows is rough, assuming that you are hitting it hard each workout.
I've always had great success with a two days per week split - Day A: Chest, Shoulders, and Triceps, and Day B: Legs, Back, and Biceps. I go hard enough on Day A to need a couple of days off before I hit Day B. If you are sore, then your body is telling you that it is still healing - the healing fluids are saturating the area of the damaged tissue. Stressing the body with another muscle-breakdown effort, even if it is a different area of the body, is asking a lot of your body and will likely to lead to fatigue and an eventual lack of interest due to injury or slow progress.
The split routine also allows for fewer exercises in the workout, taking advantage of the natural muscle breakdown synergies that occur when you put the exercises in the right order, providing a deep muscle tissue breakdown. To build the chest, for instance, Bench Presses followed by Incline Bench Presses will allow you to hit the chest at two angles, recruiting more muscles in the process. And the Incline Press will require less weight to be effective since you just spent time breaking down most of the muscles on the previous Bench Press exercise.
If you are working through those exercises with full mental focus and physical effort, the weights you end up using to keep yourself challenged should be heavy enough to give your muscles an efficient breakdown. Now you need to get out of the gym and grow...spend some time browsing the BB store and get some good protein powder and start getting fired up for your next workout.
Exercise execution is also key for progress. Work to get the proper form down on each exercise. I keep notes at every workout and refer to them each new workout to make sure I have the important technique ques top of mind as I approach the bar. Master the movement, and the heavier weights and muscle definition and size will follow.
Most of all, be consistent. Is a three or four days per week, full body workout something that you can realistically expect of yourself each and every week? What about work, school, relationships, social life, etc.? Missing workout days will impact progress. If you are like me, even one week off of training will trigger the natural muscle atrophy process that occurs when the body believes that the added mass is no longer necessary. Then it's like starting all over when you get back into it, which means really, really sore muscles that first week back.
Of course, your experiences may differ, and if a full body routine is giving good results, then it may be worth staying on it. I don't think there are many routines out there that I haven't at least considered over the years. Keeping workout logs also helps document your program efforts. If you end up changing to a different program, try to make a note on the previous program's workout log as to why you felt you needed a change. This will help you remember why something did not work so you don't repeat any mistakes as you move closer to the perfect-for-you routine.I love the sound of clangin' iron!
Iron-Fortified For Life - a book on powerbuilding for getting big and strong naturally.
Here is the link in case you are interested:
https://www.amazon.com/Iron-Fortified-Life-W-S-Campbell/dp/1544238452/ref=sr_1_2?ie=UTF8&qid=1537134965&sr=8-2&keywords=iron+fortified+for+life&dpID=51CQjlN5Q1L&preST=_SY344_BO1,204,203,200_QL70_&dpSrc=srch
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09-21-2019, 09:04 AM #674
So ive been working out consistenly for like 10 months and have made significant strength gains and still am currently. Im wondering though if i could be making better gains. Im doing a push legs off pull off repeat routine right now. Im wondering if increasing frequency maybe beneficial. Im doing a good amount of volume and am worn out by the end of my workouts and for days to come after so i think intensity and volume are plenty high.
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09-29-2019, 09:54 AM #675
Volume does not necessarily translate to intensity. For example, I just transitioned back to my normal bench routine after a few weeks of working a strength-base maintenance type of program (dog-days of summer were driving some fatigue that I couldn't shake off).
The strength-base routine had me doing 3 sets of 5 on the bench, same weight across all three sets. I added chains to kick the intensity up a notch (I add chains to my bench rep-out set in my normal routine and didn't want to lose the power-building benefit that the chains provide).
My normal bench routine has me doing 3 sets of 5,4,3 reps, going up in weight each set. When I returned to my normal routine after the 3x5 program, the added intensity was the first thig I felt. Everything from my back to my shoulder and elbow joints and tendons were being challenged again by the 3x5,4,3 efforts. 3x5 is more volume, but the intensity just wasn't there, even with the addition of chains, although it helped.
If you are getting positive results, maybe stay at current weight for each exercise and re-focus on exercise execution. I've made exceptional progress by simply pushing an exercise to its full range of motion, whereas prior to that, I had been anxious to move up in weight and slowly shortened the movement in the process...subconsciously. The effects are like a chain reaction. If I shorten my tricep pressdown reps, my bench lock-out suffers - over time, I just couldn't get those last few bench reps to go all the way to the top. Once I fixed the pressdowns, the bench lockouts were solid, and both the bench weights and chest size increased as a result. Do this for each exercise, and a new growth spurt is likely to occur.I love the sound of clangin' iron!
Iron-Fortified For Life - a book on powerbuilding for getting big and strong naturally.
Here is the link in case you are interested:
https://www.amazon.com/Iron-Fortified-Life-W-S-Campbell/dp/1544238452/ref=sr_1_2?ie=UTF8&qid=1537134965&sr=8-2&keywords=iron+fortified+for+life&dpID=51CQjlN5Q1L&preST=_SY344_BO1,204,203,200_QL70_&dpSrc=srch
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10-02-2019, 01:02 PM #676
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10-10-2019, 07:53 PM #677
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10-29-2019, 10:49 AM #678
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12-29-2019, 07:44 PM #679
I've found some success with my split over the past 5 months. I had been working out 7 days a week, obviously with lower intensity. So I decided to introduce a couple rest days and it seems to have worked, as I gained 10lbs and strength with minimal bodyfat increases. A typical week usually looks like this:
Sunday: Legs, calves, chest, abs
Monday: Back, biceps, forearms
Tuesday: Shoulders, triceps, calves + hockey late that day
Wednesday: hockey
Thursday: lightish legs, calves, light chest, light shoulders
Friday: Back, Bi/Tri, abs, forearms
Saturday: hockey in the morning
My only worry, and its not pressing because I don't have any pain, is that chest/shoulders dynamic early in the week. Too much stress on the joint in a 48 span? I have been thinking about throwing shoulders in with chest on sunday, then making tuesday a full arm day. Thoughts?
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02-22-2020, 08:29 PM #680
Sorry for late reply. Deadlifts are awesome, and I do a heavy triple every week (85% of 1-rep max), which is done after Squats on Leg, Back, and Biceps day. The key is to not overdo the Squat work. I stay in the strength range for Squats with a heavy set of 8, then 5 reps before moving on to the Deadlift triple. After Deadlifts, I hit a set of 5 reps on Stiff-Legged Deadlifts with 75% of the Deadlift triple work weight. After that, it's Bent-Over Rows for a heavy 5-rep set, Shoulder Shrugs for 6-8 reps, Lat Pulldowns for 8-10 reps, then cable Bicep Curls for 10-12 reps.
Every exercise gets at least one warm-up set to grease-the-groove and prepare the muscles and tendons for a heavy work set. The muscle breakdown synergy from the exercise order amplifies the strength and size results. Just make sure you are hitting it hard and heavy, but with proper full-range-of-motion form for each rep, and getting good sleep and eating enough.I love the sound of clangin' iron!
Iron-Fortified For Life - a book on powerbuilding for getting big and strong naturally.
Here is the link in case you are interested:
https://www.amazon.com/Iron-Fortified-Life-W-S-Campbell/dp/1544238452/ref=sr_1_2?ie=UTF8&qid=1537134965&sr=8-2&keywords=iron+fortified+for+life&dpID=51CQjlN5Q1L&preST=_SY344_BO1,204,203,200_QL70_&dpSrc=srch
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02-22-2020, 11:27 PM #681
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03-01-2020, 04:43 PM #682
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07-06-2020, 10:53 PM #683
Personally, I prefer a split-training routine because I can do strength training on consecutive days. This isn't the case with a full-body programme because you have to give your muscles at least 24 hours to recover. Otherwise, they won't grow. I've been doing a four-day split for the past few years and it's worked well for me.
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07-30-2020, 04:59 AM #684
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You don't have to give your muscles 24 hours to recover unless you've hit them really hard. But if you manage the total volume over the course of a week, you shouldn't be doing too much on one day anyway.
Quite a few people are doing full body everyday now. It could be argued that it suits experienced lifters more since they are less able to cause muscle damage, each stimulus is smaller.
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08-17-2020, 12:01 PM #685
An amazing beginners to intermediate routine or life long building or maintenance pro
I started training at 5 yrs old with pushups. Pull ups. Sit ups. I trained on those every other day. On the off days I would run bike and or partake in calisthenics and stretching. Training helped me immensely with my hockey game as defenseman. My Folks got me on the blades at age 2. Still skate. Thanks Mom and Dad. Hmmmmmmm. In sixth grade I started ordering and reading every muscle building course I could afford and get my hands on. Universal bodybuilding. Joe Weiders. Charles Atlas. I would say the best out of all those was Morrie Mitchell's 12 week course. Really great stuff!! Morrie also put out the Tri power contractional System. Good luck finding that one these days. That was the best 7 dollars I ever spent in my Life!! Peary Radars Iron man mag was amazing. Each mag was like getting 8 to 12 courses per issue. God I miss that mag. Joe Weiders muscle builder power was great too. Later turned It to muscle and fitness. So the question.. Full body or split eh? I have tried both. I would say for last few yrs I have been training the full body. Every other day. With a layoff every 8 weeks of a week. Here's a rough idea as to my program: my knees and rotator cuff and back r not the best so I stay clear of super heavy weights and certain exercises. But I seem to be building on the following. Not a spring chicken these days either. I'm 6 ft. Arms are 19 cold. Chest 52. Waist 36 260 lbs No steroids ever. Just eat right. Try to live a healthy life. Everything in moderation. Ok my program: leg extension. Leg curls. Seated Machine bench press. Seated machine rows. Long pulley machine rows. Standing lateral raises. Supported Bent over lateral raises with light dumbbells. Seated dumbbell curls. One arm dumbbell concentration curls. Triceps pushdowns on machine. Sets and reps per exercise. One set of 20 to 30 reps to warm-up. By 30 rep on this 1st set I already have a considerable pump. Second and last set. With no rest. Add enough weight where u can barley I mean barely get 12 to 15 reps. Then do 1/2 pumps. 1/4 pumps. Till u cannot raise the weight even 1 inch more. That's it. Use that scheme for each muscle group and each exercise. U will not want to do more than that. The key here is not to over train. So many people think if some is good. Then more must be better right? Not always is so in the iron game. Coax your muscles into growing and getting and stronger. On off days I hike or cycle. Abs calves etc. Just a suggestion. Good luck. Cy
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10-03-2020, 09:10 AM #686
I started doing a full body program this time, but now it is morphing in something more accentuated. Like, I am still touching on all muscle groups every time I am in the gym (3 days a week). But now I try to target my lagging muscles such as arms and shoulders on different days. This way, you can maintain everything while reaching the threshold on your target muscle groups. Soo, I initially did Wednesday - OHP, block pulldown, deadlift, abs. Now I do deadlift, ohp, block pulldown, kettlebell row, standing barbell curls, sitting dumbell curls, abs. This way, I emphasize biceps more.
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10-23-2020, 08:05 PM #687
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12-29-2020, 03:10 PM #688
Good thread, good sticky ...
I don’t have much to add (but that’s never stopped me before : -)
“Full Body” is great for beginners but it’s also great for many of us who are just trying to fit a healthy workout / healthy lifestyle into an already too busy life. It’s also a good way to ease back into weight lifting after a “too long” time out.
Less than one hour (including a short bike ride) just three days a week. All days are pretty much the same so, as opposed to "Split Body", if I miss a day I simply pick it up later in the week. There’s nothing to overthink.
When you first start it’s oft a simple one set on each of a circuit of workstations. I would suggest ordering the circuit for big muscles first finishing off with smaller muscles (e.g., legs, then chest/back, then arms, then abs).
In short order you may find you want to add sets. Nothing I hate more than sitting idle for a minute or three between sets not to mention adding a needless half hour to my workout time so I “super set” between agonistic pairs, e.g., hamstring/quads, back/chest, biceps/triceps. (Thus the biceps “rest” while I bang my triceps.) Also, I’m pretty sure "super setting" augments my cardio.
I’ve gone to “Split Body” several times over the years when I had time, purpose and interest and must admit it does take things to the next level. I’ve used split routines for Olympic Style Lifting, Power Lifting and even a stint on the local arm wrestling circuit and was pleased with the results.
But “Full Body” is great for the times when life (kids, work, school, injuries, etc.) gets in the way. I’m a septuagenarian and “Full Body” is now looking like the “right mistake” for a man my age as he winds down his life.
There's another nice thing about "Full Body" for beginners (and repeat "beginners"). It's "recruitment". Many of us have muscle just laying around like an inactive military reserve. As the active muscle gets loaded it starts calling out to the vacationers to help out thus initial strength gains are quick. Why do more than you need to in the beginning?
There's also a double bonus for "repeat beginners", a phenomenon known as "muscle memory". Because you've already been there the initial return, the "learning curve", is even quicker. Because of age you might never get back to where you were but the initial progress will be quicker than that of a complete novice.Last edited by joewattie; 12-31-2020 at 05:55 AM.
joe Henry
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01-01-2021, 12:43 PM #689
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03-08-2021, 04:29 AM #690
I would prefer the full body rather than the split. Currently a beginner since it has been almost 3 months but a friend of mine has been doing it for almost a year. I am able to handle the splits plus full body workout but my friend can't. I am just curious since I think its because I have maintained a proper diet while she has an on and off diet plan. I wonder could this actually be due to diet or some other reason.
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