FBW Help

G

GameyHarp

0
Started a FBW monday and need some help with where to go next (I do almost everything in pyramid going 10,8,6 and try to make it so on my last rep of my 6 set I'm close to failure)

Monday:Bench, Dips, Barbell Curls, Dumbbell curls, Dumbbell Press, some tri workout I can't explain

Tuesday: Shrugs, trap workout, another trap workout, pushups, pullups, freeweight shoulder/trap workout

Wednesday: Undecided

Thursday: Cardio?

Friday: Same as monday?

Saturday: Undecided

Sunday: Rest

I usually like a routine to last me about 1-1.5 hours. I know about over training but I've been lifting 6 days a week for a while and my body can handle it. If anyone could post some specific exercise for the days that are undecided and if you think I should do something else on Thursday and/or Friday I'm open to suggestions. Would be nice to get a quick reply at least for what to do today. Appreciate all responses.
 
That's pretty far from a Full Body Workout. What you've listed is basically a body-part split (which I think is okay, but some others would disagree). However, your body-part split is deficient. You lack back and lower body exercises. Plus, you've got way too many bicep, tricep, and trap exercises, especially when compared to the exercises for your larger muscle groups.

Check out the Stickies posted on the top of this forum. That's a good starting point.

What to do for today? Create a better routine.
 
Yesterday (Wednesday) I did squat, deadlift, lunges, calf raises, and back extensions. My whole body is pretty fried so today I'm just going to do some jump roping (~20 minutes?) and some abdominal workouts. Should I do the same thing Friday that I did Monday though? And I'm still really at a lose about what to do Saturday.
 
That's what I meant about balancing everything out. It looks like you are trying to hit every major muscle group twice a week, which is good. But it seems that you're a little out of focus and trying to reinvent the wheel by coming up with your own routine.

Have you read those stickies I mentioned? I really think you'll benefit from the information contained therein.

Edit: Heres the link - http://training.fitness.com/weight-training/feel-like-posting-your-self-made-likely-inefficient-split-maybe-read-first-34522.html
 
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Thanks for all the help and I did read those but I think I'll stick with mine for a few months. It's really working right now because this is the most I've hurt from lifting in a while. Once I plateau I'll more than likely switch to one of those programs. So do you have any advice on what to do for Friday and Saturday. Like I said just going to do some cardio and abdominal body resistance stuff today. Thanks again.
 
To me, your routine seems disorganized. I don't see a pattern. That's why I'm having trouble saying what you should do on Fridays and Saturdays. I'll put it this way, there are six exercises you should be doing, preferably twice a week. Squats, Deadlifts, Bench Press, Bentover row, Military Press, and Pullups. IMO, as long as you get those in twice a week with enough rest, you should be okay.
 
The only one I'm not really doing is bentover row. I'll work that in starting next week. I just don't think I can work my legs twice a week right now. I'll try it out but there still annihilated and I worked them on Wednesday. Thanks again for all the input.
 
Well I read up on what a split is and I guess I am kind of doing one but like you said it is messed up. I'm doing pretty much 3 pushes and 3 pull workouts per day. Is that wrong? I know it's not a traditional split at all but is it bad per say? I might move my workouts around next week to do a traditional split but I'm afraid that unless I focus on a specific muscle group one day it just won't do anything. Thats what I had been doing up to this point. Just going up to the gym and lifting whatever but the next day I wouldn't be sore at all. I like the feeling of being sore the next day because it makes me focus on working something else. Could I really achieve this with a normal split?
 
It depends, you could do a push/pull split, which is what I usually prefer, where one day you do all push exercises and the next you do all pull exercises, rest the third day, then the fourth and fifth days are repeats of the first and second days, respectively, then rest on the sixth and seventh days.

However, what you are talking about is a body part split, where each day you focus on a specific muscle group. You'll probably only hit each muscle group once a week, but you'll hit it hard. It is also possible to do a body part split where you hit every muslce group twice a week.

Some people swear by body part splits. It seems like a lot of people like them because they get a real pump to each muscle group that you really don't get with a FBW, where the entire body is worked on every training session. Whether or not the bigger pump correleates to better muscle growth, I have no idea. There has been tremendous debate on the issue of which is better, with no winner.

This article does a good job of pointing out the pros and cons of each:
T-Nation.com | Full Body vs. Split Training
 
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