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  1. #1
    Registered User djcide's Avatar
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    Full body workout frequencies?

    I've been doing full body workout programs for an year now focusing on compound push/pull/leg routines a day, 3 days a week.
    Now I am trying to push the intensity up a bit and was wondering which would be better:

    - add 2 more days to the workout with the same routine and make it 5 days per week to get more reps per week.
    - add more intensity focusing on more weights and maybe add a few more sets or reps.
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    Registered User air2fakie's Avatar
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    Originally Posted by djcide View Post
    I've been doing full body workout programs for an year now focusing on compound push/pull/leg routines a day, 3 days a week.
    Are there any full body workouts that don't involve push/pull/legs?

    Originally Posted by djcide View Post
    - add 2 more days to the workout with the same routine and make it 5 days per week to get more reps per week.
    That's a drastic way to get "a bit" more reps per week. You should make changes gradually.

    Originally Posted by djcide View Post
    - add more intensity focusing on more weights and maybe add a few more sets or reps.
    How exactly would you increase the weights you lift while also increasing sets and reps? This doesn't seem realistic.
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  3. #3
    Moderator SuffolkPunch's Avatar
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    Consider your total workload per week - measure it in terms of total number of hard sets done for each bodypart.

    Ideally you should only make small incremental changes to this over time as required to keep progress moving.

    I do full body 5x a week - but currently only do 2 work sets per body part each day.
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    3x a week is probably pretty good frequency so I would slowly and incremently had more volume per workout. Maybe add 1 set per exercise and keep the weight the same trajectory that you have been using
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    3x a week works for most. Even someone like me who’s job is very physical. I have switched from 3x5/5x5 type workouts to a slightly modified Allpros and started with lighter weights that I know I can handle easily.
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    Originally Posted by djcide View Post
    I've been doing full body workout programs for an year now focusing on compound push/pull/leg routines a day, 3 days a week.
    Now I am trying to push the intensity up a bit and was wondering which would be better:

    - add 2 more days to the workout with the same routine and make it 5 days per week to get more reps per week.
    - add more intensity focusing on more weights and maybe add a few more sets or reps.
    When I get to a point where I want to increase the intensity, I'll increase the volume in the way of decreasing the reps but increasing the sets. This especially works well for me when I bench.
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    Originally Posted by SuffolkPunch View Post
    Consider your total workload per week - measure it in terms of total number of hard sets done for each bodypart.

    Ideally you should only make small incremental changes to this over time as required to keep progress moving.

    I do full body 5x a week - but currently only do 2 work sets per body part each day.
    I'm doing 6 to 8 on 5x xD. Got damn Greg and his volume loving
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by WolfRose7 View Post
    I'm doing 6 to 8 on 5x xD. Got damn Greg and his volume loving
    You don't mean 6-8 sets per bodypart??
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    temporary illusion supramax's Avatar
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    Originally Posted by djcide View Post
    I've been doing full body workout programs for an year now focusing on compound push/pull/leg routines a day, 3 days a week.
    Now I am trying to push the intensity up a bit and was wondering which would be better:

    - add 2 more days to the workout with the same routine and make it 5 days per week to get more reps per week.
    - add more intensity focusing on more weights and maybe add a few more sets or reps.
    Full body workouts can be 3 exercises or 8 exercises, 5 reps or 15 reps, etc.
    What specifically do the workouts consist of?
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  10. #10
    Registered User WolfRose7's Avatar
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    Originally Posted by SuffolkPunch View Post
    You don't mean 6-8 sets per bodypart??
    Actually because I'm at the start of the program, week 2. New home gym.

    And my comp power bar arrived today, as opposed to the 15kg oly with too much spin I had last week.
    My weight for cg bench today ended up being 16 sets.
    6 sets of comp Squat
    5 sets of chins.

    Every day is a bench or press. A deadlift or squat. A row or chin, 1 to 2 accessories optional

    The program autoregulates volume by having an RIR cap on sets. Which also decreases over the weeks upping the intensity.
    The template is adjustable and you can set a set range that you'd fall in ideally. Standard is 4 to 6. Get only 3 sets your erm gets dropped by 5% (or any other % you set if you so choose) get 7 or more and it ups by 2%.

    So in the first couple of weeks of the program you can end up doing over 10 especially on presses until you hit the rir 4 or 3 target
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  11. #11
    Registered User xilk's Avatar
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    - Depending on the exercises you do, I'd say 3 days/week max.
    - Increase the intensity
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