Hey,
I'm interested in trying out a full body workout. I've read some of the threads here and found a link to the "homegrown muscle" workout (). I have some questions though since this is very different than what I've tried before. I've worked out on and off for years using split-body routines, but lately I've plateaued and am interested in trying something different. My goal is to simply add mass (hypertrophy, I believe it's called); I really don't need to lose much fat.
Previously, I had always done about 3 sets of each exercise in my split-body routines, and aside from the first set (the warm up), each was done until failure (and kept between 6 and 9 reps, which from what I understood would maximize gains). The advanced phase 1 of the aforementioned program advocates doing 2 or 3 sets, each of 12 reps. I'm assuming I use the same weight for each set of a particular exercise, since apparently the program is supposed to be done very quickly, thus leaving little time to change weights. Thus, how do I determine exactly how much weight to use? Maybe that's a silly question, but before the answer was always so easy: whatever amount would bring me to failure after 6 to 9 reps. Although not explicitly mentioned in the hgm program, I believe the reps are not until failure (or at least, I think I read here that the full body workout reps should not be done until failure, since the same workout is repeated several times in one week). I had always understood going to failure was crucial for seeing big gains, so again this is all very new to me.
Finally, it doesn't mention it in the program, but does the 3 sets it recommends include a warm up set?
Thanks for any help.
I'm interested in trying out a full body workout. I've read some of the threads here and found a link to the "homegrown muscle" workout (). I have some questions though since this is very different than what I've tried before. I've worked out on and off for years using split-body routines, but lately I've plateaued and am interested in trying something different. My goal is to simply add mass (hypertrophy, I believe it's called); I really don't need to lose much fat.
Previously, I had always done about 3 sets of each exercise in my split-body routines, and aside from the first set (the warm up), each was done until failure (and kept between 6 and 9 reps, which from what I understood would maximize gains). The advanced phase 1 of the aforementioned program advocates doing 2 or 3 sets, each of 12 reps. I'm assuming I use the same weight for each set of a particular exercise, since apparently the program is supposed to be done very quickly, thus leaving little time to change weights. Thus, how do I determine exactly how much weight to use? Maybe that's a silly question, but before the answer was always so easy: whatever amount would bring me to failure after 6 to 9 reps. Although not explicitly mentioned in the hgm program, I believe the reps are not until failure (or at least, I think I read here that the full body workout reps should not be done until failure, since the same workout is repeated several times in one week). I had always understood going to failure was crucial for seeing big gains, so again this is all very new to me.
Finally, it doesn't mention it in the program, but does the 3 sets it recommends include a warm up set?
Thanks for any help.