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  1. #601
    Registered User Zenkada's Avatar
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    People that do fullbody, do you do same workout every other day or you have variations of fullbody workouts?
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  2. #602
    Registered User rtorgerson1's Avatar
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    @Zenkada If you're going to start with full body it would probably be beneficial for you to still have a few variations of days because as he said it begins to become an overwhelming workload fairly early on if you are exercising with any sort of intensity. I would recommend if you want to do full body to have one day in which you focus on deadlifts and other complementary back work for the upper body portion, as well as some bis, and another day in which you perform squats in addition to chest/tris/ and shoulder work. However, as the OP said, I believe if you are trying to build muscle you will decide pretty quickly that it is more beneficial to have multiple splits, segregating the body parts further. I find full body to be an effective way to cut, as it is always fairly strenuous, as well as it gives a nice pump.

    Good luck!
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  3. #603
    Registered User LC67's Avatar
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    A few years back, I started in the gym with a trainer who had me on 3x (more for fitness than lifting). After a bad gap, I'm back on my own and working hard on the lifting, finding that I'm much more comfortable working on each part individually. I also find that it's motivating me to keep going more often, which is part of why there was that aforementioned gap in the first place.

    Originally Posted by pkarmy76 View Post
    Lastly, when you walk out of the gym, ask if you gave it your all.
    Thankfully, I have yet to ask myself this, even as a newbie. Yesterday (arm day), I could barely push the locker room door open. Two days before (legs), I had to use the hand rail to make sure I didn't fall down the stairs coming back to the locker rooms - no way in hell am I gonna wuss out and take the elevator.

    Back in my younger days when I swam competitively, if I didn't come back to the change room and throw up, I knew I hadn't pushed hard enough. Now, in the gym, what confuses me is how people end a workout and they're not even sweating. That just seems like a waste of time to me! I know I'm not the strongest guy in the gym (yet) but I have yet to walk out of there without having given absolutely EVERYTHING I had.
    Every time I think I'm gassed, I look at the tattoo on my arm and read those two motivational words - "One More."
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  4. #604
    Registered User Wilbur101's Avatar
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    For me at this point splits seem to be the better option. This morning I did legs. After warming up I did 3 good sets of squats(best set was 350), 2 sets leg press, a set of curls for hamstrings and one for quads, then 3 sets calf raises and 3 seated. After that wasn't a whole lot left in the tank, my legs were baked.

    When starting out full body is great and I think people should do it to learn the ropes. When it gets hard to finish and do all the body parts or form gets bad or gets sloppy, to me that's when splits come in handy.

    You can get results on both it all comes down to goals and when the appropriate time to use one over the other comes about. In my 20s full body was much more manageable. In my 40s not so much.

    I know a lot say that for a Natty full body is the only way to go. Maybe that's true I don't really know but my experience no matter what supplements I took I still had to workout hard, I still had time management concerns, and I still could get burned out if I didn't rest.

    There is one workout routine that is the best in the world for everyone. The one that gets them into the gym, keeps them motivated, and the one that they enjoy. If you don't enjoy it change things up to where you do enjoy it. If you are dedicated you'll get results.
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  5. #605
    Registered User ahmedwaleed92's Avatar
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    i am aged 26 and started to think about my fitness, although i am overweight ,, what would you suggest me to go for full body workouts or some easy workouts like this article explains healthylife153.wordpress.com/2017/03/10/5-workouts-that-can-help-you-lose-weight/ or cardio in start to lose weight...
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  6. #606
    Registered User Exist3r's Avatar
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    The thing about starting with full body as a beginner is most beginners are going to have posture problems as well as being over tight in lower back, hip flexors, and probably have some slight "apt" going on at the least. This all leads to bad form doing the big compound lifts. When you progress fast on full body in the beginning I know you should start light and learn good form, but I personally think it takes much longer to get limber enough to perform these big compound lifts (squats, pendlays) than it does to progress to your max weight x5 reps and by that time your form is probably still going to be suffering due to over tightness and posture and just not having mastered forms yet. When doing these big compounds 3x a week it can lead to injury and pain at this point. This is why I personally think a good bro split type routine is best for beginners. You still should be doing compounds in your routine but with lighter weight (10 rep range) and then doing isolation type exercises and machines to target muscle groups. This way you have a longer period of time to stretch, fix posture, get your form down before doing big compounds 3 days a week like on a full body program. If you feel your form is well enough to handle heavy weight in the 3x5 range on big compounds in a progression that has you lifting relatively heavy within 2 months or so then go for it, however I think jumping into a full body routine for a beginner with multiple big compounds a week and steady progression is usually going to be a recipe for injury in the end. It takes much longer to stretch those hip flexors, lower back, hamstrings, etc. to have good form and posture than it does to get your numbers up. Just my opinion.
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  7. #607
    Registered User heemuhn's Avatar
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    Hey guys, new to the forums and would really appreciate some advice. Been working out irregularly for a couple of years. Getting back to the gym now, and my trainer said since i'm not regular it makes no sense to do single body parts/splits, rather full body compound movements. This is all with lighter weights than i'd do if i were doing single body parts AND with 45 sec beak in between each. In doing so, he said I'll work out the full body, as well as build muscular endurance/cardio cause of the short break. I've just started and its a nice change from a regular gym workout to a more crossfit/high pace style.

    Here's the schedule in this order (with 45 sec to a 1min break in between) : -

    Squats (back or front)
    bench (flat or incline)
    Step up
    seated cable rows (lat pulldown/bent over rows)
    deadlift (or hamstring curls)
    overhead press (dumbell or barbell)

    After doing completing one rotation, i take around 3-4 mins rest and start again. i aim to do 3-4 rounds overall. Slowly I will start increasing the weights once I get used to it.

    Any comments or suggestions would be appreciated. My goal is to get in shape (lose body fat/build muscle) and I'm backing this up with a healthy diet and whey protein.
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  8. #608
    Registered User ItsJamesthefin's Avatar
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    I've done every split that is available. PHAT, upper lower, push pull legs, body part split, ect.. so it's only natural that I try full body and see what results I get.
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  9. #609
    Registered User Wh1teDyn0mite's Avatar
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    Currently on a full body workout every other day.

    Flat Bench
    Deads
    Squat
    OHP

    Lifts go up each week, however i still throw in a few isolation movements per work out.
    What I hope happens is that,
    As soon as I take my last breath, I wake up in my childhood home, walk down the stairs and all my loved ones will be sitting around the table, my dad will pull out a chair and say 'Hello son with have missed you'.
    I would then look down to see all my past pets sitting at my feet and I would tell everyone how much I loved and love them.
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  10. #610
    Registered User valev008's Avatar
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    Hi, can anyone recommend some of the more popular 3-day splits? Preferably for strength/hypertophy.
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  11. #611
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    I am convinced with 3 Day Full Body Workout instead of mine 6 day split routine
    M W F (Routine A)
    M W F (Routine B)

    I have seen Fierce 5, but i am looking for video on youtube (Saw Scott Herman video with name Ferice 5)
    But not sure it its same as bodybuilding.com fierce 5 ?

    Please let me know two full detailed video (Routine A and Routine B) links for fierce 5 / similar

    Thanks in advance
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  12. #612
    Registered User ShadowCien's Avatar
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    I am a 18 year old male. Around 6'1 and 200pounds. I've been working out for a couple years now and around 2 months ago I started working out again after a break because of school. I do a full body workout and try to do it 3-4 times a week(Every other day ex. MWF). The workout I do usually looks like this:
    Stretch and 15mins of cardio
    -4x15 push ups
    -4x8 Flat Barbell BP
    -4x8 Incline or Decline Barbell BP(Optional)
    -4x10 Pull ups or Bar pulldown.
    -4x10 Sitting cable pull(Not sure what it's called)*You sit and grab a handle in front of you and pull towards your chest and it works back
    -4x12 Barbell squats
    -4x8 Military Press or Dumbell shoulder press
    -4x12 Concentration dumbell curls
    -4x12 Rope pulldown(triceps)
    Is this a good workout? Today I've been reading a lot of the stickied posts and other posts and I've been learning a lot. I think I've build decent muscle and strenght over the past couple years(on and off). I can flat BP around 110/115 pounds with 4x8(35 plate on each side). Would it be a good idea to switch to a split workout? I was thinking of a pull/push/legs one I saw in a stickied post or something like Chest/tris on one day then back/biceps etc and do that 3 to 4 times a week with 2 muscle groups each time. Do you guys have any good workout that would work for me? I want to lose the excess fat I have and build bigger and more defined muscles. I already am fairly big in build and have decent muscles but they aren't defined and covered by excess fat(which I want to get rid off with good eating and a bit of cardio).
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  13. #613
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    Originally Posted by Quo View Post
    I hope I am not annoying but can something like babylover's SS be a good starting workout for a teen beginner,especially if he is weak?What is your opinion on working/growing on something like that?
    There are many studies that show compound movements are much better for overall growth.
    Deadlifts, squats, lounges, bar snatch etc are great for boosting testosterone.
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  14. #614
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    Originally Posted by valev008 View Post
    Hi, can anyone recommend some of the more popular 3-day splits? Preferably for strength/hypertophy.
    Yea, one of my friends does Strongman training, and he does tough workouts but no more than 3 times a week to let his body recover.
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  15. #615
    Registered User ShredLeanTeam's Avatar
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    How about burning body fat and getting "lean muscle" I'm going to transition in to RPT. Should I do full body or split? When do I start increasing the weight (volume)? Every week? every 2 weeks? 1 month?
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  16. #616
    Registered User PTA26lift's Avatar
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    Originally Posted by ShredLeanTeam View Post
    How about burning body fat and getting "lean muscle" I'm going to transition in to RPT. Should I do full body or split? When do I start increasing the weight (volume)? Every week? every 2 weeks? 1 month?
    IMO I would not suggest a full body, its quite taxing to your body especially if you also work a full time job. Instead like others had said do a push pull split, mainly focused around compound lifts and finish off with some isolation exercises do prevent muscle imbalances
    stats: 195 bench
    205 squat
    225 dead lift
    cut 5 more pounds than lean bulk for 2 years
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  17. #617
    Registered User Conner95's Avatar
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    Hey guys,

    22 year old male, just been back in the gym for a little over a month now. Mostly just been getting my body used to it for now so I don't end up hurting myself pushing too hard.

    I used to do ridiculous splits in college and hit the gym 7 times a week or more. Obviously, i'm not going to try doing that now. I read through most of this thread, forgive me if i've missed it, but i havent seen much of people talking about the fierce 5 novice program. I see lots of mentions of SS and ICF etc, but do you guys have any thoughts about the fierce 5?

    I suppose any full body type program with 3-4 days a week in the gym will be good for a novice like myself, but just wondering if there is any significant advantage between the few popular ones that are out there. Thanks
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  18. #618
    Registered User canadiancoops's Avatar
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    I used to do full body workout 3 times a week and have had so many injuries along the way. Getting back to it recently and I'm doing splits for the first time really and noticing a huge difference. My tendons have traditionally been weak and do so much better on splits. Plus on some exercises I've got DOMS for 3/4 days now, especially legs and chest. Love it and can see that it'll work now I'm in my 40's for many years to come. Just my 0.2
    The body doesn't struggle to lose weight...the mind does - keep measurements, keep your sanity.

    I'm an Englishman living in Canada...oh how I miss a decent curry!

    Former skinny fat member @ 158lbs and 18% body fat - now 205lbs and 15%. It's been a long journey but a rewarding one.
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  19. #619
    Registered User nigzz001's Avatar
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    Quick question, how would this work

    Sat : upper
    Sun:lower
    Mon :rest
    Tues:chest and shoulders
    Wed: back quads calf
    Thur: hams arms and
    Fri : rest

    Looking to train each body part twice a week and mix things up a bit
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  20. #620
    Registered User F9Muscle's Avatar
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    Did full body split for the past three days from thursday to saturday and have to say the between 10 sec rest time I felt a lot of doms next day after each workout. It was a fresh twist to change the routine and I am goin to incorporate PPL in my workout program. Now just have to find the right variants and repetition for it . voxexmachina ftw
    5'9 175 lbs
    S 170
    B 150
    D 270
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  21. #621
    Registered User OldFartTom's Avatar
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    Originally Posted by Quo View Post
    can something like babylover's SS be a good starting workout for a teen beginner,especially if he is weak?
    Starting Strength is a good example of a full body routine with fast linear progression (i.e. a novice program). Run original version, or if you are scared of power clean, consider Stronglifts5x5 instead, they are close relatives. These are both ideal for teen beginners (and old and weak ), but if you are weaker than average get a pair of 1lb plates (pair of 1/2 kilo) not too expensive even if you are forced to buy new, try yard sale etc first. Juggle them in with standard plates to make smaller increases on say.. Bench or OHP when it first starts to feel a bit heavy.
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  22. #622
    Registered User Karpinnen's Avatar
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    In my opinion it is better for beginners to do compound lifts (squat, powerclean, deadlift, rows) and free weights than using machines (altough peck deck and cables are really good way to hit your chest). I myself have very good DL, squat and clean (because I find them best for overall rowing strenght) while i lack in isolation lifts.
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