Full Body core exercises

G

Greenetuckian

0
If someone were putting together a full body workout program what 3 or 4 exercises would they include? On Men's Health they are suggesting Deadlift, Bench Press and Squat are what is needed for a 3 day a week full body workout. Seem's to me that doing both deadlifts and squats in the same workout is a bit of an overkill.

I myself avoid squats because they cause pain in my lumbar sacral region. I would also have to do a split with like Bench press and standing rows in the morning and deadlifts in the evening because I have only one weight set heavy enough for BPs and DLs.
 
Can you explain why you need to split up the DL's and BP's if you have one weight set I don't understand why you can't BP then unrack it and do DL's. What am I missing. There are different variations of the squat, like using db's might help or doing bulgarian split squats etc. what about pull up to hit the upper body and core. Dl's are great. Why only 3 or 4 exercises in total?? Is it a time thing. You could do a A-B workout to hit your bod differently. That way you can pick more exercises and set up two routines with big compound lifts. I do DL's and squats on the same day and have no prob with it. So I'm not sure what you mean there!! They target differently so its not a problem. What are your goals?
 
Karky said:
i wouldnt do bench without rows or other upper back work.
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why not karky? I would argue that rows would be great supersetted with bench presses because they are the opposite on the backside and help to get the bar up.

greentuckian... squats, deads, and benhc are 3 great core exercises that should be in any routine, especially in a fullbody 3 times a week.

The thing is though, you can't be doing the same thing everytime. For example, one couldnt last doing a back squat, conventional deadlift, and flat bench press at their 2RM every workout.

You need to use different variations of the exercises and have different rep schemes on different days as well.
 
I plan to continue alternating a heavy and light workout. In the interest of time I would like to get the workout into a short of time as possible while maximizing my results. I got into this for fitness not to look like Mr. Olympia. I want a routine that is sustainable for years. It does not mean that I cannot run through other exercises as time permits. We also play tennis and inline skate and shoot for an hour a day. Add the strength training and we are using up a large amount of time.

I would prefer to do a warmup set and 3 work sets of something like

Deadlift
Bench Press
Upright Row
Lat Pull Down

The way I am set up now I cannot do a BP and DL in the same set because I do not have enough weights yet.
 
Do you have db's or just a bar?? I agree that you need to use different rep schemes and different weight varitaions. I'm still not getting why you can't change up the weight in the bar in between exercises. Db's could solve some of those issues though. You should look into supersetting or giant sets to get the most out of your time.
Something like: bulagarian split squats; db press; dead lift; bent over row
do one run through with no rest them take 1.5 to 2 min's rest then run thru again; rest and one last set. That should not take long to do and should kick your ass a little.
or super set - db press and bentover rows; deads and split squats with db's.

/If you use db's to do your squats you won't have lumbar problems unless your form sucks. What are your weak areas? you might want to hit on those first. Your body changes all the time and your workouts should reflect that, hit the weak points, maintain good form and progression. Still unsure of what your goals are. Strentgh, maintance ??? I got that you don't want to gain size, thats cool, but I'm not sure what it is you want to do.
 
AJP said:
why not karky? I would argue that rows would be great supersetted with bench presses because they are the opposite on the backside and help to get the bar up.

greentuckian... squats, deads, and benhc are 3 great core exercises that should be in any routine, especially in a fullbody 3 times a week.

The thing is though, you can't be doing the same thing everytime. For example, one couldnt last doing a back squat, conventional deadlift, and flat bench press at their 2RM every workout.

You need to use different variations of the exercises and have different rep schemes on different days as well.
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I think you missunderstood me, i wouldt NOT do bench WITHOUT having some sort of upper back movement, since it could cause imbalance and bad posture, so im saying he SHOULD have rows in his routine ;)
 
When I have the extra dough I will buy more 2" and 1" bore weights. I am in desperate need of them. As for DBs I simply do not have the weights I need to get them heavy enough. I have a lot of 7.5, 5 and 2.5lbs but I only have 2, 10 pounders.

This morning I tried out a whole body workout. I am just going to have to get up earlier. I could speed things up a lot with another olympic set. However I did get through by doing the upper workout followed immediatly with deadlifts. I decided if I was going to do a heavy upper workout I would pair it with a light lower workout. Wed. I will do a light upper and heavy lower. Feel free to critique this and let me know if I should be doing other movements.

Here's how it went (copied from my diary)
6/19
I tried the whole body workout this morning. Moving to loose weights from the machine for upright rows I had to search for where I am at. I am also going to have to find more weights with one inch bore. I am slow getting through it. I don't know if it is because of my age or what but I need at least 5 min of recovery between sets. I also did not manage to add anything to my heavy BP but did up the weight on the lat pull down. I am afraid I have plateaued on the Bench. I knew I had to take the LPD up after I managed only 10 chin ups. As uncle Jed would say "pitiful, pitiful". I did do better on my light deadlifts. I added 2 reps to the 182 & 204 weights. My short term goal on these light deadlifts are 182x12, 204x10, 215x8.

UH / LL 06/19/06 BW-165
BP.........................138x10..........182x 5..........204x 2..........215x 1
Upright Row..........60x5.............80x10............90x 8...........100x5
Lat Pull Down.......102x7...........115x3............115x3

Deadlift.................138x5......... 182x10.......... 204x8..........215x6
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As for squating I am going to be real reluctant to get any heavy weight very high. This is what triggers the pain in my right buttocks from the L5/S1 joint injury. I know I have said it before but performing a heavy sqaut in my mid 20s is what started this problem. I tried squating again this year and the pain came back almost immediatly though not nearly as intense. One of these days I will get out the torch and welder and build myself a leg press sled. Then I can hit my legs heavy heavy while not P.O.ing the damn SL joint.
 
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Full Body for Sheri (She47441)

To keep Sheri and I from trying to use the same equipment on the same day I think she should try to do a full body workout also. Take a look at these exercises and let us know what you think.

Tue, Thu. & Sat 3-4 sets. (start with 3 and work up to 4 depending on time)

Weider Leg Press
Loose weights Back extention standing row (combination move)
Weider Arm Press
Weider Ab Crunch

Perhaps might add a Lat Pull Down on the Weider but adding this too may be excessive for her. Don't suggest Squats or Deadlifts yet because I tried to teach her to deadlift but failed miserably and was afraid she was going to hurt herself. I just could not get her to pay attention to good form.
 
To increase your workout density and reduce your sessions you can use excercise pairings.

eg.
A1: Deadlift
A2: Bench Press
B1: DB lunge
B2: Lat pulldown

A1, 60sec, A2, 60sec, A1, 60sec, A2 etc until you performed the amount of set/reps that you planned. Then move onto the B pairing.
 
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Thanks newf but I just don't have enough weight for DB lunges and 60 seconds between sets would kill this old man :D I will take your advise and pair Deadlifts with LPDs and Upright rows with BPs. I also believe I will change the URs to start from the floor so I have a more complex compound movement. The weights I can row (i.e. <120lbs) should not be that hard on my lower back and would give that lower back more of a workout.
 
I just realized I never really answered Jenn. I do appreciate the input. As for the olympic set -

1) I don't think I would really want to move the bench and set the weight bar and weights down on the floor for the deadlifts then back on the rack for more BPs multiple times a session. It is easier to split it into an A & B workout. I don't know why I had not thought of pairing 2 exercises though. Just dense I guess. :D

2) Believe me a warmup set and 3 work sets are a god's plenty for this old man. I don't have enought weights to use my dumbells.

3) Yes it is mostly a time thing. I got into this for weight maintenance, function and fitness, not to have it take over my life. I have improved in so many ways since I started. No, I am not real big and strong and don't know that I could last through a marathon on skates but boy can I lift more and skate longer than when I started. I am also looking a moving into a workout schedule I can keep for many years to come.

4) I am not sure if it is only having the weight high up on my back but I am terribly afraid of squating. I pray most of you never experince that pain that feels like someone is prying your lower vertabre apart with a dull knife. :eek: If I get more weights for my DBs I will add some farmers walks, lunges or db squats.
 
Greenetuckian said:
Thanks newf but I just don't have enough weight for DB lunges and 60 seconds between sets would kill this old man :D I will take your advise and pair Deadlifts with LPDs and Upright rows with BPs. I also believe I will change the URs to start from the floor so I have a more complex compound movement. The weights I can row (i.e. <120lbs) should not be that hard on my lower back and would give that lower back more of a workout.
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Do barbell lunges. You can use 90s Rest Intervals to start or even 120s.

Excercise pairings are a great workout for overall conditioning and fitness, which seems to be your focus.
 
You know, you might google some ART specialists in your area. Or perhaps even a visit to the chiropractor. Also, you might spend the funds to get the book Trigger Point Therapy by Claire Danes (I think last name is Danes). It'll do you a world of good.

BB hack squats can be replaced for regular squats for the time being.
 
evolution said:
Also, you might spend the funds to get the book Trigger Point Therapy by Claire Danes (I think last name is Danes). It'll do you a world of good.
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I just looked on amazon, its Clair Davies. Clair Danes is a hot actress
 
I figured I had better update everyone on how things are going. Below is the workout I did this morning. I took exactly one hour for me to complete. I'm just not real fast at recovery. It's what happens with middle age. :D I am showing some improvement and I think I can easily find 3 hours a week for strength training. I'll keep posting here so maybe we can see if a full body workout works.

UL / LH 06/23/06
BP...........................149x12................160x10.............171x6
BP..........................149x 11................160x 9..............171x 6 (6/14)

SLDL / UR.................80x10....................85x9................90x8


Dead Lift...................204x8..................226x5..............248x4
Dead Lift..................204x6..................226x4..............248x3....................260x1 (6/16)

(LPD Pulled to waist)
LPD ..........................87x12..................87x12..............87x12
LPD..........................87x 12.................87x 10..............87x 10 (6/14)
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