Reply
Page 23 of 23 FirstFirst ... 13 21 22 23
Results 661 to 682 of 682
  1. #661
    Registered User bsdesign0000's Avatar
    Join Date: Sep 2018
    Age: 49
    Posts: 33
    Rep Power: 0
    bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50)
    bsdesign0000 is offline
    I am 41, i started eating better and working out 3 months ago. I dropped 60lbs. I want to start a new full body workout routine. I am a beginner. Like i said 3 months ago i started a 5 day routine and been doing that ever since. (u can find my workout program under my username if your curious, im not allowed to post links here yet, since i havnt been here too long)

    I would love to have a solid 3x a week full body program focused on compound resistance exercises, and give it a try. I dont feel "overworked" from my current program. But i think focusing on the core exercises might be best for a beginner like me. I have def made gains doing my current program, especially losing weight which is my main goal.

    My problem is I dont know how to put together a proper 3x a week program. How long I should be working out. how many sets and reps to do, and what exercises in which order, and what days to do what and when. i started 3 months ago at 331lbs, and i am currently 270lbs. A friend recommended changing my program to a 3x a week full body program and that i would probably see better results and working out less then i currently am. I personally dont mind woring out 5x a week like i have been doing. So hopefully someone in the community can point me in the right direction, that would be great.

    oh btw, my current gym doesnt have free weights, i have been getting by with using the smith machine on my bench presses, squats, rows and shoulder presses
    Reply With Quote

  2. #662
    Registered User bsdesign0000's Avatar
    Join Date: Sep 2018
    Age: 49
    Posts: 33
    Rep Power: 0
    bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50)
    bsdesign0000 is offline
    Originally Posted by bsdesign0000 View Post
    I am 41, i started eating better and working out 3 months ago. I dropped 60lbs. I want to start a new full body workout routine. I am a beginner. Like i said 3 months ago i started a 5 day routine and been doing that ever since. (u can find my workout program under my username if your curious, im not allowed to post links here yet, since i havnt been here too long)

    I would love to have a solid 3x a week full body program focused on compound resistance exercises, and give it a try. I dont feel "overworked" from my current program. But i think focusing on the core exercises might be best for a beginner like me. I have def made gains doing my current program, especially losing weight which is my main goal.

    My problem is I dont know how to put together a proper 3x a week program. How long I should be working out. how many sets and reps to do, and what exercises in which order, and what days to do what and when. i started 3 months ago at 331lbs, and i am currently 270lbs. A friend recommended changing my program to a 3x a week full body program and that i would probably see better results and working out less then i currently am. I personally dont mind woring out 5x a week like i have been doing. So hopefully someone in the community can point me in the right direction, that would be great.

    oh btw, my current gym doesnt have free weights, i have been getting by with using the smith machine on my bench presses, squats, rows and shoulder presses
    So i created a new full body workout routine with a friend of mine. Here is what i will be doing:

    its 3x a week, about 80min workout or so. Mondays I will be doing all my exercises at 8 reps (calf raises at 12). Wednesdays will be doing 9 reps (calf raises 16). Friday will be doing 10 resp (calf raises 20).
    Each week I will be adding about 10% of weight to the exercises. On my rest days I will be doing 30mins (or more) of cardio, plus ab workouts. Here is the routine (I dont have free weights at my gym so i will be using the smith machine):

    Elliptical - 10mins (warmup)
    Squats - 4 sets (1 warmup)
    Bench Press - 4 sets (1 warmup)
    Bent Over Rows - 4 sets (1 warmup)
    Seated Overhead Shoulder Press - 4 sets (1 warmup)
    Stiff Legged Deadlift - 3 sets
    Calf Raise - 3 sets
    Barbell Curls - 3 sets
    EZ-Bar Skullcrushers - 3 sets
    Elliptical - 5mins (cooldown)
    Reply With Quote

  3. #663
    Registered User learntobefit88's Avatar
    Join Date: Jan 2019
    Age: 49
    Posts: 5
    Rep Power: 0
    learntobefit88 is on a distinguished road. (+10) learntobefit88 is on a distinguished road. (+10) learntobefit88 is on a distinguished road. (+10) learntobefit88 is on a distinguished road. (+10) learntobefit88 is on a distinguished road. (+10) learntobefit88 is on a distinguished road. (+10) learntobefit88 is on a distinguished road. (+10) learntobefit88 is on a distinguished road. (+10) learntobefit88 is on a distinguished road. (+10) learntobefit88 is on a distinguished road. (+10) learntobefit88 is on a distinguished road. (+10)
    learntobefit88 is offline
    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
    Reply With Quote

  4. #664
    Registered User bicepsnglutes's Avatar
    Join Date: Feb 2019
    Age: 49
    Posts: 3
    Rep Power: 0
    bicepsnglutes is on a distinguished road. (+10)
    bicepsnglutes is offline
    Felt like I had to share this video, I think it summarize everything pretty well regarding full body and split variations!

    Couldnt link but search on this in youtube: The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!)
    Reply With Quote

  5. #665
    Registered User sparky96's Avatar
    Join Date: Feb 2019
    Age: 49
    Posts: 3
    Rep Power: 0
    sparky96 is on a distinguished road. (+10)
    sparky96 is offline

    Split

    Originally Posted by bicepsnglutes View Post
    Felt like I had to share this video, I think it summarize everything pretty well regarding full body and split variations!

    Couldnt link but search on this in youtube: The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!)
    Interesting video, for sure.
    Reply With Quote

  6. #666
    Registered User Pianoist101's Avatar
    Join Date: Feb 2019
    Age: 49
    Posts: 34
    Rep Power: 0
    Pianoist101 is the lowest scum of the boards. (Worst Rank) Pianoist101 is the lowest scum of the boards. (Worst Rank) Pianoist101 is the lowest scum of the boards. (Worst Rank) Pianoist101 is the lowest scum of the boards. (Worst Rank) Pianoist101 is the lowest scum of the boards. (Worst Rank) Pianoist101 is the lowest scum of the boards. (Worst Rank) Pianoist101 is the lowest scum of the boards. (Worst Rank) Pianoist101 is the lowest scum of the boards. (Worst Rank) Pianoist101 is the lowest scum of the boards. (Worst Rank) Pianoist101 is the lowest scum of the boards. (Worst Rank) Pianoist101 is the lowest scum of the boards. (Worst Rank)
    Pianoist101 is offline
    Originally Posted by bsdesign0000 View Post
    So i created a new full body workout routine with a friend of mine. Here is what i will be doing:

    its 3x a week, about 80min workout or so. Mondays I will be doing all my exercises at 8 reps (calf raises at 12). Wednesdays will be doing 9 reps (calf raises 16). Friday will be doing 10 resp (calf raises 20).
    Each week I will be adding about 10% of weight to the exercises. On my rest days I will be doing 30mins (or more) of cardio, plus ab workouts. Here is the routine (I dont have free weights at my gym so i will be using the smith machine):

    Elliptical - 10mins (warmup)
    Squats - 4 sets (1 warmup)
    Bench Press - 4 sets (1 warmup)
    Bent Over Rows - 4 sets (1 warmup)
    Seated Overhead Shoulder Press - 4 sets (1 warmup)
    Stiff Legged Deadlift - 3 sets
    Calf Raise - 3 sets
    Barbell Curls - 3 sets
    EZ-Bar Skullcrushers - 3 sets
    Elliptical - 5mins (cooldown)
    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!
    Reply With Quote

  7. #667
    Registered User solarfuel's Avatar
    Join Date: Dec 2011
    Age: 32
    Posts: 117
    Rep Power: 402
    solarfuel has a spectacular aura about. (+250) solarfuel has a spectacular aura about. (+250) solarfuel has a spectacular aura about. (+250) solarfuel has a spectacular aura about. (+250) solarfuel has a spectacular aura about. (+250) solarfuel has a spectacular aura about. (+250) solarfuel has a spectacular aura about. (+250) solarfuel has a spectacular aura about. (+250) solarfuel has a spectacular aura about. (+250) solarfuel has a spectacular aura about. (+250) solarfuel has a spectacular aura about. (+250)
    solarfuel is offline
    Thanks for the thread. Good information in here.
    Reply With Quote

  8. #668
    Registered User Redacre's Avatar
    Join Date: Apr 2019
    Age: 49
    Posts: 5
    Rep Power: 0
    Redacre is on a distinguished road. (+10)
    Redacre is offline
    Originally Posted by VoxExMachina View Post
    Full Body Routines vs. Splits

    The question often arises, especially from beginners, about what type of routine to use. Your buddy told you to use a full body routine, but the muscle mags suggest a 5-day "bodybuilder" split. You don't want to start off on the wrong foot, but there is so much information out there that sorting through what to do can be difficult.

    This is some of my opinion on the subject, and maybe it'll help a few people out.


    Full Body Routines:

    In my opinion, this is the place for a beginner to start. I have many years of lifting experience, and have pretty much always used some form of bodybuilding split routine. However, if I had it to do over again, I would have begun with a good full-body routine, built around the compound lifts, done 3 times per week. When you are a beginner you don't generally have the muscular strength to work intensely enough, or with enough volume, to require as much recovery time as someone who is stronger or more experienced. If you are a young beginner, on top of that, you have very good recovery abilities due to high hormone levels. So, because you are recovered relatively quickly after each workout, you want to stimulate each muscle group more often to induce strength and growth.

    Another reason to start with a full body program is that this gives you the opportunity to learn and practice the basic lifts: squats, deadlifts, bench press, overhead press, barbell rows, etc. Whether your goal is bodybuilding, strength athlete, sports, or just remaining fit, these really ought to form the basis of any routine. No matter what path you choose to "branch out" on later, these core lifts will serve you well.


    2-Day Split Routines:

    So the next question becomes: when should I think about split routines? In very simple terms, the answer is: when full body routines become too much. Usually, as you get stronger, it becomes very difficult to maintain enough energy to do squats, deadlifts, bench press, etc. all on the same day. You may also find that you want to add in a few isolation exercises to bring up your weak areas, or you may want to begin focusing more on each core lift. Another issue is recovery; as you get stronger, you are able to work out more intensely, and that means longer recovery times. So at that point, it makes sense to "split" things up by only doing a part of your previous full routine on any given day.

    A logical place to make your first split is into an Upper / Lower type routine. This will have you doing your upper body work like bench press, rows, overhead pressing on 1 day, and your lower body work like squats on another day. Another way to go would be a "push/pull" type split where you do all your pulling exercises (rows, deads) on one day and your pushing exercises (squats, overhead press, bench) on another day. Exactly how you do it is up to you, but the point is to divide the workload per session. This will give you more time (and volume) per body part, and also give you a bit more recovery before you work that muscle again. Most people will typically cycle through a 2-day split like these twice per week. So instead of every muscle being stimulated 3 times per week with the full body, now it's twice per week with the 2-day split.


    3+ Day Splits:

    3, 4, 5 (or more!) day splits come in when you again feel the need to divide your workload to match your recovery abilities, or increase the amount of work you want to do on specific muscles or lifts. Generally, these type of splits are mostly bodybuilding related, but even strength athletes may chose to split so they can work on speed lifts one day, strength work another, etc.

    At this point (speaking to bodybuilding) many lifters will only hit each muscle group once per week. This has the advantage of letting you really hammer a muscle group with a lot of weight and volume, and then give it plenty of time to recover while you're bringing the pain to the next group. Your full body effort is broken down into segments that are manageable from a workload, energy, and recovery standpoint.

    If you are an "experienced" (older) lifter with decreased recovery abilities (we all ain't as young as we used to be), this type of split often is useful for staying healthy due to the increased recovery time per body part. The kids might not think it's important, but your tendons might.

    There are so many variations of splits that I won't even attempt to detail all the possibilities. If you follow the advice in this post, by the time you need a multiple day split, you'll know your body, your goals, and have a pretty good idea of what you want to do.


    Final Thoughts:

    I believe it's a logical notion to start with a full body routine, and begin splitting only when you feel the need to increase your recovery or increase your volume. If you stick with the concept that you're trying to hit a muscle as often as you are able while still recovering adequately, and let that be your guide, you'll do okay.

    Hopefully, this gives some food for thought to help you decide what type of routine you should use. Ultimately, however, it's worth saying that you can do fine with any well-designed program even if you begin with a split routine right from the beginning.



    Repost from my thread in the Exercises Section...it's more applicable here.

    I do 3 day splits
    Reply With Quote

  9. #669
    Registered User lukster81's Avatar
    Join Date: May 2019
    Age: 49
    Posts: 34
    Rep Power: 0
    lukster81 is on a distinguished road. (+10)
    lukster81 is offline
    When did U switch to a split from the full body?
    Reply With Quote

  10. #670
    Registered User FredWreck619's Avatar
    Join Date: Jan 2019
    Age: 49
    Posts: 84
    Rep Power: 0
    FredWreck619 is the lowest scum of the boards. (Worst Rank) FredWreck619 is the lowest scum of the boards. (Worst Rank) FredWreck619 is the lowest scum of the boards. (Worst Rank) FredWreck619 is the lowest scum of the boards. (Worst Rank) FredWreck619 is the lowest scum of the boards. (Worst Rank) FredWreck619 is the lowest scum of the boards. (Worst Rank) FredWreck619 is the lowest scum of the boards. (Worst Rank) FredWreck619 is the lowest scum of the boards. (Worst Rank) FredWreck619 is the lowest scum of the boards. (Worst Rank) FredWreck619 is the lowest scum of the boards. (Worst Rank) FredWreck619 is the lowest scum of the boards. (Worst Rank)
    FredWreck619 is offline
    I feel like I burn way more calories with a full body, and also more simple to be consistent with.
    Reply With Quote

  11. #671
    Registered User shivam2691's Avatar
    Join Date: Sep 2017
    Age: 28
    Posts: 3
    Rep Power: 0
    shivam2691 is on a distinguished road. (+10)
    shivam2691 is offline
    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
    Reply With Quote

  12. #672
    Registered User seally4's Avatar
    Join Date: Feb 2012
    Posts: 3
    Rep Power: 0
    seally4 is a complete loser! (-2000) seally4 is a complete loser! (-2000) seally4 is a complete loser! (-2000) seally4 is a complete loser! (-2000) seally4 is a complete loser! (-2000) seally4 is a complete loser! (-2000) seally4 is a complete loser! (-2000) seally4 is a complete loser! (-2000) seally4 is a complete loser! (-2000) seally4 is a complete loser! (-2000) seally4 is a complete loser! (-2000)
    seally4 is offline
    True, but also you could also train the body part that is least sore if you are stuck on which body part to work on next if you do the multiple splits workout schedule
    Reply With Quote

  13. #673
    Registered User themadisonvibe's Avatar
    Join Date: Dec 2018
    Posts: 4
    Rep Power: 0
    themadisonvibe is on a distinguished road. (+10)
    themadisonvibe is offline
    Personally I prefer full body routines... stopping for some reasons make me feel cozy at times.
    Reply With Quote

  14. #674
    Registered User duckmandrake06's Avatar
    Join Date: Aug 2019
    Age: 49
    Posts: 1
    Rep Power: 0
    duckmandrake06 is on a distinguished road. (+10)
    duckmandrake06 is offline
    Hello I am pretty new with my program and I had been doing splits for about 6 or 7 months. I went from about 145lbs to around 156 so I am thinking about switching to full body to see if that gives me better results.
    Reply With Quote

  15. #675
    Registered User IronFortified's Avatar
    Join Date: Aug 2019
    Age: 49
    Posts: 17
    Rep Power: 0
    IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10)
    IronFortified is offline
    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
    Reply With Quote

  16. #676
    Registered User rsch613's Avatar
    Join Date: Aug 2019
    Age: 49
    Posts: 11
    Rep Power: 0
    rsch613 is on a distinguished road. (+10)
    rsch613 is offline
    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.
    Reply With Quote

  17. #677
    Registered User IronFortified's Avatar
    Join Date: Aug 2019
    Age: 49
    Posts: 17
    Rep Power: 0
    IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10) IronFortified is on a distinguished road. (+10)
    IronFortified is offline
    Originally Posted by rsch613 View Post
    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.
    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
    Reply With Quote

  18. #678
    Registered User Jeremy19969's Avatar
    Join Date: Oct 2019
    Age: 49
    Posts: 26
    Rep Power: 0
    Jeremy19969 is on a distinguished road. (+10)
    Jeremy19969 is offline
    I found the 5 day split actually better for cutting and maintaining.
    Reply With Quote

  19. #679
    Fuk off, Lahey! LargePeter's Avatar
    Join Date: Aug 2011
    Location: Kuntstralia, Australia
    Posts: 25,615
    Rep Power: 53515
    LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000)
    LargePeter is online now
    Full body 3x a week with a lot of heavy compound movements to build a solid ass base

    Once you're thick, solid, reasonably tight and you start to see lagging parts switch to a split where you hit everything twice a week
    RAW DOG CREW
    ZHENGTERRY CREW
    ALWAYS PICK 4 CREW
    PRESIDENT DONALD J. TRUMP CREW
    LIEUTENANTGAINS IS A PHAGGOT CREW
    CHEAT ON YOUR GIRLFRIEND, NOT YOUR DIET OR TRAINING CREW
    Reply With Quote

  20. #680
    Registered User Over45Lifting's Avatar
    Join Date: Oct 2019
    Posts: 3
    Rep Power: 0
    Over45Lifting is on a distinguished road. (+10)
    Over45Lifting is offline
    Anyone doing full-body 5 days a week? You don't hear it discussed often. Occasionally, Jason Blaha, and others like him, will talk about hitting full-body every day. Low volume 1 to 2 reps short of failure.
    Reply With Quote

  21. #681
    Fuk off, Lahey! LargePeter's Avatar
    Join Date: Aug 2011
    Location: Kuntstralia, Australia
    Posts: 25,615
    Rep Power: 53515
    LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000) LargePeter has much to be proud of. One of the best! (+20000)
    LargePeter is online now
    Blaha looks like chit
    RAW DOG CREW
    ZHENGTERRY CREW
    ALWAYS PICK 4 CREW
    PRESIDENT DONALD J. TRUMP CREW
    LIEUTENANTGAINS IS A PHAGGOT CREW
    CHEAT ON YOUR GIRLFRIEND, NOT YOUR DIET OR TRAINING CREW
    Reply With Quote

  22. #682
    Registered User KidFreeze's Avatar
    Join Date: Jun 2019
    Age: 49
    Posts: 226
    Rep Power: 1622
    KidFreeze is just really nice. (+1000) KidFreeze is just really nice. (+1000) KidFreeze is just really nice. (+1000) KidFreeze is just really nice. (+1000) KidFreeze is just really nice. (+1000) KidFreeze is just really nice. (+1000) KidFreeze is just really nice. (+1000) KidFreeze is just really nice. (+1000) KidFreeze is just really nice. (+1000) KidFreeze is just really nice. (+1000) KidFreeze is just really nice. (+1000)
    KidFreeze is offline
    Originally Posted by IronFortified View Post
    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.
    I like the looks of your current split. I have been doing P/P/L for the last 6 months, it's been great but looking to switch it up. I'm looking at doing a upper/lower. I like deadlifting and do them on my pull day. Where would you put deadlifts in on your schedule, if you do them?
    Reply With Quote

Similar Threads

  1. Tips on selecting a workout program
    By AlexiosD in forum Workout Programs
    Replies: 16
    Last Post: 10-02-2019, 02:07 PM
  2. Lori's Muscle Building Adventure!!!
    By gobbles23 in forum Journaling
    Replies: 10004
    Last Post: 08-08-2012, 01:12 PM
  3. Full Body Vs. Split
    By tomc12365 in forum Exercises
    Replies: 50
    Last Post: 08-06-2012, 09:23 AM
  4. full body vs split
    By RaisedFist in forum Over Age 35
    Replies: 12
    Last Post: 12-20-2002, 06:43 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts