Short and at the sweet spot. I like your forum contributions !
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09-07-2012, 01:24 PM #91
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10-18-2012, 07:19 AM #92
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10-18-2012, 08:08 AM #93
- Join Date: Apr 2009
- Location: isle of Wight, United Kingdom (Great Britain)
- Age: 62
- Posts: 2,379
- Rep Power: 4801
Im working through a tri phase trainig programme at the moment.
Week 1-3 split routine Mon,Tues, thurs, Fri
week 4-6 Upper. Mon Thurs Lower Tues, Fri
Week 7-9 Full Body Mon, Wed, Fri
Best of all worlds
Just a thought
Link below
http://www.bodybuilding.com/fun/docs...setraining.pdfMy workout journal
http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
http://www.myfitnesspal.com/food/diary/jonthetrain
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10-29-2012, 09:38 AM #94
I just began a full body workout last week after training with splits for a majority of the year. I think I am going to switch them up every 8 to 12 weeks. I'm loving the full body workout and the increased frequency. I am also lifting heavier because I am only doing one or two exercises per body part, so I'm seeing some nice strength gains as well.
There are benefits to both. When I want focus on bulking or focusing on specific parts, or lagging parts I use a split routine. If I want to stimulate my muscles through high frequency, then I use a full body workout.Nothing gets in the way of our progress more than ourselves.
Lose the mindset that everything and everyone is the reason you aren't where you want to be.
YOU are the reason you are where you are.
The biggest problem with people are the excuses they make.
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10-29-2012, 08:23 PM #95
- Join Date: Feb 2010
- Location: Fort Wayne, Indiana, United States
- Age: 52
- Posts: 1,392
- Rep Power: 8087
You weigh 146 lbs. Even at 5' 4", you should have no 'lagging' parts at that weight. Don't worry about 'switching it up' every 8 - 12 weeks. That's muscle confusion bro-science perpetuated by Tony Horton and his P90-X zombies. If something is working (like it sounds like the full body routine you're on is) milk it for all it's worth, deload, and keep going. Lift heavy and profit.
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12-31-2012, 08:12 AM #96
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12-31-2012, 08:43 AM #97
- Join Date: Dec 2012
- Location: Pennsylvania, United States
- Posts: 1,364
- Rep Power: 6155
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01-06-2013, 11:23 AM #98
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01-09-2013, 05:56 AM #99
Help a skinny guy out
Hello everyone,
I've just recoverd from having a broken upper arm (Humerus Fracture) and went from 160 lbs (when I started again after broken arm for few months) and worked my way back up to 180 lbs, using a 5 day split the last few months.
So that worked quite well to get back up to weight again, but I'm very tall 6' 6" and naturally very skinny. Would you guys recommend a full body routine for me or should I just keep doing the 5 day split (chest,back,shoulders,arms,legs) ?
With food I think i'm doing pretty well getting in 4000 cals a day with 500gr carbs, 250gr protein and 100gr fats. Hope you guys can help me, I'm really looking to bulk up to about 220 lbs so I'm not that skinny guy anymore and have a decent amount of muscle.
Would greatly appreciate your help !Last edited by Timmeyy; 01-09-2013 at 07:28 AM.
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01-09-2013, 07:21 AM #100
- Join Date: Feb 2010
- Location: Fort Wayne, Indiana, United States
- Age: 52
- Posts: 1,392
- Rep Power: 8087
This is why you gained weight, not your routine. How much strength did you gain with the weight? What are your stats on the big 3 now? What were they when you started? If you can lift more frequently than once every five days, why wouldn't you?
The advantage of a full-body routine is that it allows a lifter to progress more frequently than a body part split, while still allowing sufficient recovery time. If you are lifting so damn much weight that you can't possibly recover adequately in two days, then it's time to look at adding more recovery time. Probably an upper / lower split 2x / week where you now have 3 days to recover. After that, maybe a push/pull/legs 2x / week split depending, again, on your ability to recover.
As you get stronger, generally, you want to decrease the frequency and increase the volume. Most people want to progress as quickly as possible. That's why full-body routines are suggested. Doesn't mean that you HAVE to, or that you won't have gains if you don't do it, it's just what works well (best?) for most people.
But hey, it's your body, your time, and your decision. Do what you want. Start a log in the Journal's section and you'll get a ton of great advice / encouragement.
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01-09-2013, 09:25 AM #101
Thanks for the advice, I started from scratch again, because of the broken upper arm and now I am at:
Benchpress 8 x 135 lbs
Deadlift 8 x 100 lbs
Squat 12 x 100 lbs
I now feel like I can go and lift heavier again and the arm is totally fine, so I should be able to keep increasing the weight on those 3 exercises. I just don't know what you guys think is the best way for me to go, to add the most muscle mass to my body. I know the weight gain is mostly due to the nutrition, but I want to have the training in check as well.
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01-09-2013, 10:45 AM #102
- Join Date: Feb 2010
- Location: Fort Wayne, Indiana, United States
- Age: 52
- Posts: 1,392
- Rep Power: 8087
Check out All Pro's Simple Beginner's Routine or JasonDB's Novice 5x5. Both are stickied. Both are full-body routines with a body building focus. All Pro has you working in the 8-12 rep range and progressing by adding reps every week. JasonDB has you working in the 5 rep range on the main lifts, 8 reps for accessories, and progressing in weight.
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01-10-2013, 11:05 AM #103
Hi all, was hoping to get abit of help stuck with a decision and thought ye would have better thoughts than mine on it! Okay like Tim above I too broke a bone in my hand which put me out of action for two months back at the gym now for 2 months bit longer! Was switching workouts alot due to not interested in it! So started a full body this week on Monday but after it I feel i could of done more as in not tired like i would be after a split! What would ye recommend for me to do a split or full body workout? I have good experience also as in my form is good on the exercises! Stats are,
Bench = 210 pounds
Squat = 250 pounds
Deadlift = 140 kg.
Thanks, Eric!
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01-10-2013, 12:14 PM #104
You and the other poster referenced are at different different stages of development (w/r/t lift numbers). One or two workouts so far won't tell you much -- a few weeks of trying to increase weight/reps will tell more. JDB's 5x5 has more volume than other popular 3x full body routines, so perhaps that extra work will wear you out to your satisfaction. It does take longer though, which gets to the second aspect of FB vs. Splits: you're either managing recovery or you're managing gym time.
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01-17-2013, 12:48 PM #105
Hi all, recently posted a thread asking for input on my 5 day split and then got many suggestions to switch to a full body (some of which were, how can I say, very passionate... lol).
I figured I would post here since this seems to be more the topic at hand for me now.
Summary:
I'm a beginner by definition, about 1.5 months into working out with this split routine, and about 3 months working out overall.
Splits I Use Today:
Here is my 5 day split with some of the exercises (I listed 3/5, I usually do 5 sets per muscle):
My #'s so far (in lbs)...
Chest
1. FlatBarbellBench [95 x 10]x1 (WarmUp), Working Pyramid: [135 x 10]x1, [155 x 8]x1, [165 x 6]x1, [135 x 8]x1, [115 x 10]x1
2. Incline Dumbbells [40 x 10]x2 [45 x 8]x1
3. Dumbbell Flies [20 x 10]x2 [25 x 8]x1
Some of Back
1. Standard Pull-Ups [55 x 10]x2 [45 x 8-10]x2 (Weight=Assisted Weight)
2. Deadlifts [95 x 10]x1 (WarmUp) [135 x 10]x1 [155 x 10]x1 [185 x 6]x1
3. Seated Rows [100 x 10]x3
Some of Shoulders
1. Shoulder Press [25 x 10] (WarmUp), [45 x 10]x2, [5 x 8]x1
2. Lateral Shld Raise [25 x 10]x2 [30 x 8]x1
3. Upright Row [70 x 10]x2 [80 x 8]x1
Some of Arms
1. Dips [None x 10reps]x4 (Was going to start weighted this week, dips are finally starting to get easier)
2. Medium BarbellCurl [30 x 10]x1 (WarmUp) [60 x 10]x2 [70 x 10]x1
3. CableRopePulldown [40 x 10]x2 [45 x 8]x1
4. Alt Hammer Curls [25 x 10]x2 [30 x 8]x1
5. Legs
1.bad.at.legs
I had squats @ 135lbs... it was too easy I think but also one of my first times.
I always needed to revisit my plan for this day.
Verdict:
I've never really second guessed my work out until I posted it here for feedback and then got bombarded with quotes like "You are doing bro-splits, you are a beginner go to full body"
I could do without the sass, but if the point stands then I want to make sure I'm doing the right thing for my body.
Is it time for me to switch to full body workouts?
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01-17-2013, 05:06 PM #106
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02-05-2013, 11:42 AM #107
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03-02-2013, 02:30 PM #108
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03-02-2013, 03:18 PM #109
I started out with a 4 day split and am fairly happy with results so far but I know I should be getting my fundamentals before doing that.
Would this be a decent 3 day full-body routine. 3x10, mass focused:
Monday
Squat
Calf Raise
Dumbbell Overhead Press
Lat Pulldown
Shrugs
Hammer Curls
Wednesday
Barbell Bench Press
Flat Flys
Rack Deadlift
Dips
Barbell Rows
Weighted Crunch
Friday
Incline Dumbell Press
French Press
Chins
Front Squats
Good Mornings
Dumbell Curls
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03-02-2013, 04:00 PM #110
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03-02-2013, 04:05 PM #111
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03-02-2013, 04:12 PM #112
Hmm, let me add this up .... You start your own thread 1, you post the same thing in routines and advice 2, and you post it here 3. All in the same forum. Read the stickies for a decent routine.
http://forum.bodybuilding.com/showth...hp?t=151032123Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.
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03-02-2013, 04:28 PM #113
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04-02-2013, 03:33 PM #114
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04-16-2013, 07:40 AM #115
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04-16-2013, 08:58 AM #116
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04-16-2013, 12:50 PM #117
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04-16-2013, 03:06 PM #118
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04-16-2013, 04:03 PM #119
And until now I was doing other stuff besides lifting. Making it difficult to gain weight
my stats don't change the fact that you'll make progress on any decent routine
tbh most big guys started on a split, and the way people on here preach things like ss there's not a lot of stories of guys with hypertrophy goals succeedingCurrent Lifts
Squat 5x5 85kg
Bench 5x5 60kg
Deadlift 1x5 102.5kg
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04-16-2013, 04:24 PM #120
Okay, if you say so. You decided to forego the other stuff and focus solely on lifting 4 months ago in January.
Since then, you've been looking for new splits in Jan, Feb, Mar, April.
And you still weigh 125lbs ... not a single pound of progress in any of those months.
Are you sure you're in the right thread?
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