Full body workouts

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01amberfirewv

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I have been reading about them in the 101 section. I have never been a fan of them but have been a fan of them but would like to try. Hows this split look?

Mon- Bench 2x?, Row 2x?, Military 2x?, Barbell curl 1x?, Skul crush 1x?

Tue- Squat 4x? Still leg dead lifts 3x? Calf raises 4X?

Wed- rest

Thur- Pull-ups2x?, Incline2x?, upright row2x?, reverse curl1x?, close grip bench1x?,

Friday- single leg bench squat4x? good mornings4x? seated barbell calf raises3x?



All I have is a bar and 300lbs.
 
that's not full body. that's upper lower. Full body is working your entire body each session. And you could probably use more than 2 sets for your upper exercises..
 
Karky said:
that's not full body. that's upper lower. Full body is working your entire body each session. And you could probably use more than 2 sets for your upper exercises..
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Yea, I just don't see how I can cram it all into one 40 min session though. It seems like I am pushing it with what I have which is why I had 2 sets. Any suggestions?
 
A
squat
row
bench
lunge

B
Deadlift
Good morning
pullup
military press

3x5-10 for all those. Shouldn't be a problem. you can superset the bench and rows and pullups and military press
 
So its not nessassary to do arms, shoulders and calves? I never thought about cutting those out. Also should I only be resting 30 sec or so? That may actualy help me get some endurance which is good because I may start racing my MTB next season. Also would I do A on Monday, B Wed then A again Friday?
 
You need to set goals. Do you want endurance or muscle? If endurance for your races that rest times are different and if muscle is what you want then its another issue. Let us know what you want first.

Also your calves are worked alot w/ squats. Dont worry about calve raises, not important.
 
You're getting it all. In addition to several other muscle groups:

Military press works shoulders
Bench press works shoulders

Pullups work biceps
Rows work biceps

Bench press works triceps

Deadlifts work calves
Squats work calves
Lunge works calves
 
DEF said:
You're getting it all. In addition to several other muscle groups:

Military press works shoulders
Bench press works shoulders

Pullups work biceps
Rows work biceps

Bench press works triceps

Deadlifts work calves
Squats work calves
Lunge works calves
Click to expand...

Err..I thought its
Military press : Shoulders/triceps
Bench Press: mainly triceps

pullups: Biceps/back
Rows: back

Dead lift: back
squats: feel it mainly in thighs
 
True, Phate, each of those works a number or areas but he asked "its not nessassary to do arms, shoulders and calves?" So, I was showing him that all of those areas are addressed with the exercises given and only addressed bis, tris, shoulders and calves.
 
Phate89 said:
Err..I thought its
Military press : Shoulders/triceps
Bench Press: mainly triceps

pullups: Biceps/back
Rows: back

Dead lift: back
squats: feel it mainly in thighs
Click to expand...

i think what hes saying is that those are some of the muscles that are hit not all of them and its unnecessary to isolate until one is 5 or 6 months into training and sees muscular imbalances...
 
oh okay.

When I'm done with my compounds, i like to do 2-3 isolational exercises just to give certain muscles more stimulation
 
soccergod said:
You need to set goals. Do you want endurance or muscle? If endurance for your races that rest times are different and if muscle is what you want then its another issue. Let us know what you want first.

Also your calves are worked alot w/ squats. Dont worry about calve raises, not important.
Click to expand...


I guess my goal is more muscle and strenght. If I can get some extra endurence in there as well I'll take it. I've been lifting for over 10 years so I have something to work with but have pretty much platoed (sp?) I am thinking if I change things up a bit I will see some results. I've been doing what the 101 thread said not to, 5 days a week 1 part a day.
 
01amberfirewv said:
I guess my goal is more muscle and strenght. If I can get some extra endurence in there as well I'll take it. I've been lifting for over 10 years so I have something to work with but have pretty much platoed (sp?) I am thinking if I change things up a bit I will see some results. I've been doing what the 101 thread said not to, 5 days a week 1 part a day.
Click to expand...

generally when increasing strength endurance will come along with it somewhat anyhow..

10 years

??

was it on and off
id think youd have moe knowledge about training if that was true (not meaning to bash you or anything)
lol yea you should change programs around every 8 weeks
 
lifeissoccer said:
generally when increasing strength endurance will come along with it somewhat anyhow..

10 years

??

was it on and off
id think youd have moe knowledge about training if that was true (not meaning to bash you or anything)
lol yea you should change programs around every 8 weeks
Click to expand...



I've been following the Max OT program for about 8 of those years and it is nothing like the full body work outs I've read about on here. I would say in ten years I have never taken more than 2weeks off in a row. I am pretty knowledgeable about old school taktics but some of the things I have read on here contradict those. I figure I should try to keep up with current trends. I think I probubly lifed to much weight for too long though because my joints are a mess. Right now I do the same program for about 4 weeks then completely change it up. I guess my problem is it takes me about 45 minutes to do 1 or 2 body parts right now and I am having a hard time figuring out how I am going to do everything in 45 minutes.
 
01amberfirewv said:
I've been following the Max OT program for about 8 of those years and it is nothing like the full body work outs I've read about on here. I would say in ten years I have never taken more than 2weeks off in a row. I am pretty knowledgeable about old school taktics but some of the things I have read on here contradict those. I figure I should try to keep up with current trends. I think I probubly lifed to much weight for too long though because my joints are a mess. Right now I do the same program for about 4 weeks then completely change it up. I guess my problem is it takes me about 45 minutes to do 1 or 2 body parts right now and I am having a hard time figuring out how I am going to do everything in 45 minutes.
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If it's taking you 45 minutes to do 1-2 body parts that sounds like you are doing WAY too many isolational exercises. With compound exercises, you can work each body part in 6-10mins.
 
An example of a normal back work out would be 3 sets of pull ups, 3 sets of barbell rows and 2 sets of cable rows. I would then finish up with shrugs or if biceps. Bi's would be 3 sets of dumbell curls and 2 sets of reverse curls. Of course this was at the gym I used to work out @
 
Well, don't listen to me. I can't give you advice because i've barely been lifting seriously for 8 weeks, while you've been lifting for 10 years. You do alot of isolational though, I guess you have to make a decision whether to stick with your split routine and do a ****load of isolation for each body part every day, or do several compounds and hit each body part hard but with less exercises.
 
Google
EDT by Charles Staley
Westside for Skinny Bastards by Joe Defranco

Another option is to take 1 main lift for the day-deadlift, squat, bench, etc and work up to a 3RM. You can take longer rests and ride this out for 15 minutes. A 10 minute warm up consisting of bands and dynamic stretching. That's 25 minutes.

Take 15 minutes to run a circuit of 4 movements. Take no rest between movements and no rest between sets save what it takes to get from one area to the next. You should be able to get 5-6 sets in. You'll do about 1/2-3/4 of the reps you'd normally get (6-9 reps at a 12RM, 8-12 reps at a 16RM, etc) and increase the weight you're using every week or couple of weeks. An example would be db inc bench press, seated cable row, cable pullthroughs, power shrugs. That's 40 minutes.

Take 10 minutes to circuit some bicep, tricep, and rotator cuff stuff.

I did the upper body day on Defranco's workout. I finished in under an hour and I did way too much talking.

There's always Bill Starr's 5X5 program you can google.

All done in under an hour.
 
Karky said:
A
squat
row
bench
lunge

B
Deadlift
Good morning
pullup
military press

3x5-10 for all those. Shouldn't be a problem. you can superset the bench and rows and pullups and military press
Click to expand...



Would it be to much to do A on Monday B on Tuesday then repeat Thursday and Friday or is it better to do Mon-Wed-Fri
 
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