what you think

B

Brago63

0
hey I'm a noob and I heard of workout scedual so can you please tell me if mine is ok........go easy pleeeeeease:bncry: I tried thinking up one so here it is

monday-FBW-whieghts-keep nutrition going
tuesday-rest-but keep nutrition going
wendsday-rest-keep nutrition going
thursday-FBW-whieghts-keep nutrition going
friday-rest- keep nutrition going
saterday-rest keep nutrition going
sunday-FBW-cardio-keep nutrition going
monday-rest-keep nutrition going
tuesday-rest-keep nutrition going
wednsday-FBW-cardio-keep nutrition going
thursday-rest-keep nutrition going
friday-rest-keep nutrition going
saterday-FBW-whieghts-keep nutrition going
sunday-rest-keep nutrition going
monday-rest-keep nutrition going
tuesday-FBW-whieghts-keep nutrition going
wednday-rest-keep nutrition going
thursday-rest-keep nutrition going
friday-cardio-keep nutrition going
ect-you get the idea

p.s. if this plan is good I am not going to do this scedual forever I'm going to do this one for a month then next month I'm going to swich it u a bit
 
it all depends on what you are doing in your FBWorkouts, how good your nutrition is, and what kind/duration of the cardio you are doing.
but usually, working out doing a FBW on
monday
wednesday
friday
is optimum. you probably dont need 2 days in between unless your body recoves very slow.
 
yeah, we need to know what you do in the FBW. Also, why are you waiting 72 hours between each time you train? you know you only have to wait one day and train at about the same time to make it 42 hours..
 
for my whight FBW's I warm-up with jumping jacks or running then I stech my whole body for 15 minits then my FBW for whieghts consits of
sholders-Upright Rows,Shoulder Shrug
Rotater cuff-Prone External Rotation,Side Lying With Arm Braced
Chest-Bench Press,Lying Pullover
Back-Bent Over Row,Deadlift
Bicep-Alternating Hammer Curl,Standing Bicep Curl
Tricep-Seated Tricep Press,Over head Tricep Press
Forarms-Wrist Curl,Reverse Wrist Curl
Legs-Sqaut,Split Sqaut
Core-Two Arm Dumbbell Crunch,One Arm Dumbbell Crunch
-----------------------------------------------------------
for my cardio FBW's I warm up the same way up at the top and strech my whole body for 15 minits then my cardio workout consits of
chest and triceps and abdominals and shoulders-push ups,diamond push-ups
Biceps and Back-pull-ups and chin ups
shoot almost every mucle in my body-running and jogging
another almost everthing practicing my Tie Quon Do

on and to the guy who is woundering why I wait 2 days its for 2 reasons
1-becouse when I wait a day my mucles still ache
and 2-I went to this store called (Play It Agian Sports) I bought 2 sets of dumbbells a set of 15lb and 20lb and my mom bought me this dummbell handbook and it told me I need to wait 2 days befor working out agian
 
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Brago63 said:
hey I'm a noob and I heard of workout scedual so can you please tell me if mine is ok........go easy pleeeeeease:bncry: I tried thinking up one so here it is

monday-FBW-whieghts-keep nutrition going
tuesday-rest-but keep nutrition going
wendsday-rest-keep nutrition going
thursday-FBW-whieghts-keep nutrition going
friday-rest- keep nutrition going
saterday-rest keep nutrition going
sunday-FBW-cardio-keep nutrition going
monday-rest-keep nutrition going
tuesday-rest-keep nutrition going
wednsday-FBW-cardio-keep nutrition going
thursday-rest-keep nutrition going
friday-rest-keep nutrition going
saterday-FBW-whieghts-keep nutrition going
sunday-rest-keep nutrition going
monday-rest-keep nutrition going
tuesday-FBW-whieghts-keep nutrition going
wednday-rest-keep nutrition going
thursday-rest-keep nutrition going
friday-cardio-keep nutrition going
ect-you get the idea

p.s. if this plan is good I am not going to do this scedual forever I'm going to do this one for a month then next month I'm going to swich it u a bit
Click to expand...

In my opinion if your skinny don't worry about a awesome food plan just eat a **** load...like as much as you can and make sure its rather clean...but if your trying to lose fat its a dif story :rolleyes:
 
Brago63 said:
for my whight FBW's I warm-up with jumping jacks or running then I stech my whole body for 15 minits then my FBW for whieghts consits of
sholders-Upright Rows,Shoulder Shrug
Rotater cuff-Prone External Rotation,Side Lying With Arm Braced
Chest-Bench Press,Lying Pullover
Back-Bent Over Row,Deadlift
Bicep-Alternating Hammer Curl,Standing Bicep Curl
Tricep-Seated Tricep Press,Over head Tricep Press
Forarms-Wrist Curl,Reverse Wrist Curl
Legs-Sqaut,Split Sqaut
Core-Two Arm Dumbbell Crunch,One Arm Dumbbell Crunch
-----------------------------------------------------------
for my cardio FBW's I warm up the same way up at the top and strech my whole body for 15 minits then my cardio workout consits of
chest and triceps and abdominals and shoulders-push ups,diamond push-ups
Biceps and Back-pull-ups and chin ups
shoot almost every mucle in my body-running and jogging
another almost everthing practicing my Tie Quon Do
Click to expand...

so every FBworkout, you do all those exercises? that is too much. you should have a max of around 5-6 compound movements in one workout(depending on the volume).
construct your workout around
squats
deadlifts
horizontal pull(rowing)
horizontal push(benchin)
vertical pull(chinups/pullups)
vertical push(military press/dips)
and some core work and rotator cuff work

isolation is unneccisary; you dont need it.

and for your cardio, running or biking would work because they are aerobic. pushups and chinups/pullups are not considered "cardio". they are anerobic. they are body weight exercises. do these with your FBWorkout. not with cardio.
look around the site and do a search for "fullbody" and you will get tons of sample templates for a fullbody workout
 
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Karky said:
yeah, we need to know what you do in the FBW. Also, why are you waiting 72 hours between each time you train? you know you only have to wait one day and train at about the same time to make it 42 hours..
Click to expand...

This is not always true, Karky.
 
ofcource not, but its way better to do an FBW 3 times a week with than 2 times with more intensity, thats why i said we need to see what the FBW consists of. And im willing to bet my left arm that he was reading the rule of thumb about waiting 48 hours before you work a muscle again and thought it meant you have to wait 2 days, which isent true.
 
ok so far I've learned from you guys is that you don't need to wait 2 days
I'm doing way to many exercise wait so you guys saying I need to find whight training exercises that work multiple like find exercises that train more then on mucle group? and I need to nock off one rest day one every rest session?
 
-focus your exercises around the ones i lifted above(the compounds)
-do a fullbody workout 3 times a week

heres a sample fullbody workout

workout A
squat variation
horizontal push variation(bench)
horizontal pull variation(bent over rows)
any upper body isolation movement(optional)
rotator cuff work(cuban press)

workout B
deadlift variation
vertical push(military press/chinups/pullups)
vertical pull(chinups/pullups)
lower body iso(optional)
rotator cuff work

never do the same workout twice in a row; you must alternate them. you must train on non consecutive days, 3 days a week.

you can do this. have fun with it
 
ok THANK YOU SOOOOOOOO MUCH you guys for helping me you guys are the best help ever! just 2 more questions what does variation mean and what does isolation mean?
 
your welcome
variation: think of it as a similar exercise done in a different way
for example:
squatting variations are:
back squat
front squat
hack squat
zercher squat
bulgarian squat
single leg squat
....it goes on

when i said "squat variation" and "deadlift variation", i was just saying that you can do any kind of squat or deadlift.

and "isolation" refers to an exercise that does not target multiple joints or muscle groups like the compounds do. it "isolates" a single joint or muscle. it doesnt REALLY isolate a single muscle, but it emphasizes a single joint.
some isolation exercises
bicep curls(suck)
leg curl
shrugs
calf raises
ect ect
 
what do you mean by bicep curls(suck) do you mean its a sucky exercise or they suck for you?
 
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i personally think they are one of the most useless exercises you can do in the gym. they do nothing for me.
there are far more productive exercises you can do
 
both those hit the biceps, it doesnt matter what curl you choose.
If you want to build huge biceps, sooner or later you will probobly have to do some direct bi work with curls, but when your a newbie, its not needed, you just need pulling to build a good base, when you get more advanced its time for more isolation. but if you absolutley want curls, just throw them inn there, but dont overdo it.
 
wait sorry if this is a bit of a stupid question whats the difference between isolation and varation and sorry for wasteing your time guys really sorry whats a compound Exercise?
 
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variation is variation.. varying between different things, in this case, exercises.

An isolation exercise is an exercise that works one muscle group or muscle (i know all muscles are connected with facia and all, but were keeping it simple here) a compound movement is a movement that works sevral muscle groups. For example a bench press, it works the chest, triceps and shoulders (mainly) biceps curls is isolation, it just works the biceps (and forearms to some degree) A better definition might be that isolation moves are single joint moves, only one joint moves, while in compound movements more than one joint moves. The only exceptions to that might be stiff leg deadlifts and such, where you really only flex at the hips and the knees dont bend, id still call them a compound movement..

to make sure you got it, ive got a challenge, which of these are compound and which are isolation. Google them if you dont know what they are:

Deadlift
Triceps kickbacks
Hammer curls
Front Squat
Shrugs
Calf raises
Bent over row

GO! :p again if you dont know what for example shrugs are, just google "Shrug exercise" and you should find a picture.
 
hmmmm lets see I know Hammer Curls and shrugs are isolation and I'm guessing deadlift is a compound becouse it works lower back,glutes,and legs if I'm correct those are ones I think I know without use of google know for the ones with google Triceps kickbacks are isolation,Front Squat are compound,Bent over rows are isolation,Calf raises are isolation hope I got them right
 
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