I did SS for 2 years when I started getting serious with weights again 6 years ago. I saw great results with a full body routine 3-4 days a week.
I’m back years later after falling out of the gym for a while, and I keep getting stronger with my full body routine.
Would recommend full body (with maybe a few isolation exercises for weak points) until you’re entering intermediate training levels.
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03-18-2021, 06:22 PM #691Single life again
808 crew
5’11” tall Asian crew
Started weights again Nov 2020
2/21 PR: S 315 B 275 D 425 @206
3/14/21: PR 405x3 conventional
Chasing 500 deadlift
Diet crew
3/1/21-206 going for 190 @ 8% by June 1
3/14/21-205
4/15/21-201 finally losing weight after shifting to 1500-1800 cal/day
Sober since March 1
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04-12-2021, 12:58 PM #692
Was going to make a thread but thought I'd ask in here first - unsure if against rules.
Gyms back open in UK this week...So deciding what to choose.
Settled on Full Body as what I've done in the past and what I was running last time I went.
Opinion on this routine that I found online, cant link due to lack of posts:
Full Body Workout 1
Bench Press 3 sets x 5-8 reps
Lat Pulldown 3 sets x 10-15 reps
Squat 3 sets x 5-8 reps
Leg Curl 3 sets x 10-15 reps
Dumbbell Shoulder Press 2 sets x 5-8 reps
Incline Curl 2 sets x 10-15 reps
Triceps Pressdown 2 sets x 10-15 reps
Full Body Workout 2
Incline Dumbbell Press 3 sets x 10-15 reps
Seated Cable Row 3 sets x 15-20 reps
Leg Press 3 sets x 10-15 reps
Romanian Deadlift 3 sets x 10-15 reps
Lateral Raise 2 sets x 15-20 reps
Dumbbell Hammer Curl 2 sets x 10-15 reps
Overhead Triceps Extension 2 sets x 10-15 reps
Full Body Workout 3
Cable Crossover 3 sets x 15-20 reps
Dumbbell Row 3 sets x 5-8 reps
Leg Extension 3 sets x 15-20 reps
Leg Curl 3 sets x 15-20 reps
Bent Over Lateral Raise 2 sets x 10-15 reps
Preacher Curl 2 sets x 10-15 reps
Lying Triceps Extension 2 sets x 10-15 reps
I was running the one above for a few weeks before they closed again, I did enjoy the variety.
But just wondering if Fierce 5 Novice would be better to start with?
Consider me a beginner I've never made solid enough progress to say otherwise lolLast edited by incompatible; 04-12-2021 at 01:52 PM.
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04-12-2021, 01:40 PM #693
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04-12-2021, 03:19 PM #694
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04-15-2021, 08:12 AM #695
Some would say it’s too much. I say if you can recover from that many exercises per session and progress every week, go for it. It looks good to me.
Single life again
808 crew
5’11” tall Asian crew
Started weights again Nov 2020
2/21 PR: S 315 B 275 D 425 @206
3/14/21: PR 405x3 conventional
Chasing 500 deadlift
Diet crew
3/1/21-206 going for 190 @ 8% by June 1
3/14/21-205
4/15/21-201 finally losing weight after shifting to 1500-1800 cal/day
Sober since March 1
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12-28-2021, 03:35 AM #696
Maybe the tortoise has a winning strategy?
You beat up a muscle. It recovers bigger and better. The harder you beat it the more time it takes to recover.
The purpose of "split routines" is to give you more time to beat up a muscle and the needed time for it to recover.
I'm old. Age limits me. You can give me more time but I can only beat up a muscle just so much and the extra recovery time is just wasted. Too much time and hypertrophy flips to atrophy.
So I think a "Full Body" routine is best for old farts like me. Tear everything down a little. I may do less but I do it more often.Last edited by joewattie; 12-28-2021 at 03:56 AM.
joe Henry
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10-18-2022, 05:46 AM #697
There are many people who are not true bodybuilders. Most people simply wish to get more fit or maybe even get a better body. The bodies of bodybuilders, who make up a very small percentage of the general population, are the result of years of rigorous training, dieting, and supplementation.
However, the majority of people don't train only for competition. Most people desire to be attractive, healthy, and confident in themselves. And because of this, I think a full-body workout is the greatest option.
Here’s why:
Full-body routines are more efficient.
Split routines are beneficial for bodybuilders because they allow the individual to train each muscle group with more intensity. However, for the average person, a full-body routine is more efficient.
You see, when you train each muscle group once per week, you are only able to stimulate that muscle group once per week. This means that the muscle is only being “turned on” once per week, and is only growing during that one session.
Now, compare this to a full-body routine, where you are stimulating each muscle group 3 times per week. This means that the muscle is being “turned on” 3 times per week, and is growing 3 times per week.
In other words, you are able to stimulate muscle growth 3 times more often with a full-body routine than you are with a split routine.
Full-body routines are more conducive to fat loss.
Another benefit of full-body routines is that they are more conducive to fat loss. When you train each muscle group 3 times per week, you are able to keep your metabolism elevated for a longer period of time.
This is because each muscle group takes several days to recover from a workout. So, if you train your chest on Monday, your chest will still be recovering on Wednesday when you train it again.
This means that you are burning more calories not only during your workout, but also for the next few days afterwards.
Full-body routines are less likely to lead to overtraining.
Overtraining is a common problem with split routines. This is because when you train each muscle group once per week, you are putting a lot of stress on that muscle group.
If you don’t allow the muscle group to fully recover before you train it again, you will quickly reach a point where you are no longer making progress.
On the other hand, full-body routines are less likely to lead to overtraining because you are not putting as much stress on each muscle group.
This is why full-body routines are often recommended for beginners.
Full-body routines are more versatile.
Another benefit of full-body routines is that they are more versatile. This is because you can change the exercises, sets, reps, and weight much more easily with a full-body routine than you can with a split routine.
This is important because your body will quickly adapt to any exercise routine that you do. So, if you want to continue making progress, you need to constantly change your routine.
Full-body routines are easier to stick to.
Finally, full-body routines are easier to stick to than split routines. This is because you only have to go to the gym 3 times per week, as opposed to 4-5 times per week with a split routine.
This is important because the more time you have to spend in the gym, the more likely you are to get burnt out and quit.
So, which is better? Full-body routines or split routines?
The answer is that it depends on your goals. If you are a beginner, or if you just want to improve your fitness level, then a full-body routine is the way to go.
On the other hand, if you are an experienced bodybuilder who is looking to put on some serious muscle mass, then a split routine may be a better option.
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10-20-2022, 11:31 PM #698
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10-20-2022, 11:47 PM #699
I don't care what body type you have. If you do one of the training routines from the pre-steroid era, (30's,40's,early 50's), You're going to get big plain and simple.fishing equipment in uae That's because they new the golden rule. Lift heavy ass weight!
Last edited by Lymnenews5e2q; 10-21-2022 at 01:46 AM.
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12-02-2022, 06:16 AM #700
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12-13-2022, 04:21 AM #701
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12-13-2022, 04:22 AM #702
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12-13-2022, 04:25 AM #703
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12-13-2022, 04:26 AM #704
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12-13-2022, 04:27 AM #705
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12-13-2022, 04:32 AM #706
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12-13-2022, 04:34 AM #707
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12-13-2022, 04:37 AM #708
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12-13-2022, 04:38 AM #709
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12-13-2022, 04:41 AM #710
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12-13-2022, 04:42 AM #711
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12-13-2022, 04:43 AM #712
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12-13-2022, 04:45 AM #713
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12-26-2022, 11:58 PM #714
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01-03-2023, 11:07 AM #715
There are many different approaches to structuring an exercise routine, and the best one for you will depend on your goals, fitness level, and individual needs.
A full body routine, as the name suggests, is a workout that involves training all major muscle groups in a single session. This type of routine is typically performed two or three times per week and can be a good option for beginners or those who are looking to maintain a general level of fitness. Full body routines can be effective for building strength and improving overall muscle balance, as they allow you to train all muscle groups evenly.
On the other hand, a 5-day "bodybuilder" split routine involves training different muscle groups on different days of the week. For example, you might train your chest and triceps on Monday, your legs on Tuesday, your back and biceps on Wednesday, and so on. This type of routine is often used by bodybuilders and other athletes who are looking to maximize muscle growth and development in specific areas. A 5-day split routine can be more demanding and may require more time and commitment than a full body routine.
Ultimately, the best routine for you will depend on your goals and your individual needs. It can be helpful to experiment with different approaches and see what works best for you. It is also important to remember that consistency and progression are key to making progress in your fitness journey, no matter what type of routine you choose.
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02-09-2023, 10:35 AM #716
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02-14-2023, 04:21 AM #717
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02-14-2023, 10:07 AM #718
Pretty much. Splits are used to better manage your energy. Ie start with a full body routine until you can’t complete the workouts anymore. How many people actually get that strong? Those who do just switch to an upper lower to solve the issue. The average gym goer has no clue and probably just follows what ever non sense the pros are doing.
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03-02-2023, 07:37 PM #719
hey all, I consider myself to be new to the gym still. Been going for several months
i've pretty much done 1 muscle group per day, ex: monday: Bicep/Triceps, wednesday: shoulders, friday: legs, sunday: chest, etc.
and what I do is 3/4 exercises a day and at least 5 sets of 10 reps per exercise.
im willing to adjust the routine though, whatever helps with better results
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05-09-2023, 02:38 AM #720
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