Full Body WO 2 days a week?

J

junkfoodbad

2
My current goal is to lose fat. I still have a very long way to go till i realize my goals. I have recently switched to a full body workout 3 days a week from a much simpler push/pull split 3 days a week.

I have been doing the full body WO for a little over 2 weeks now. It really kicks my butt . The problem is, I dont feel like my body is fully recovered when i end up hitting it again. Also, when i was doing the push/pull split, i would do cardio after because it wasnt nearly as long or intense. Now, i just dont have the energy for the cardio. So I am in turn doing less cardio.

My question is, will i still be able to build muscle if i switched it to 2 days a week full body? This will allow me to hit the cardio more often also. And i wont feel like im physically beating myself up.
 
3 days a week should be enough for recovery. maybe you are hitting it too hard. post your workout WITH set/reps and exersices so we can look at it.
 
Yeah, post the routine. I suspect you're just doing more than you should, since you're used to a different split with more recovery time.
With full body workouts, you just barely hit hypertrophy, and yer done, so the body can easily repair itself in 48 hours...assuming the diet is good and you're getting enough sleep of course.

full body should really be 4-5 compound moves, and maybe one or two isloation moves to target your 'weak spots'.
IE: Bench press, squats, pull ups, deadlifts, military press...
And abs of course :)
 
all exercises are 3x10 and most rarely to failure (unless i have a real bad day)

in this order

Deadlift,
Bench Press,
BO DB Rows,
Military Press,
Skullcrushers,
Bicep Curls
 
junkfoodbad said:
all exercises are 3x10 and most rarely to failure (unless i have a real bad day)

in this order

Deadlift,
Bench Press,
BO DB Rows,
Military Press,
Skullcrushers,
Bicep Curls
Click to expand...

I wouldn't be doing the exact same thing for every workout. 4 or 5 compounds like malkore said.

I would also vary the reps more - one medium day, one light day, one heavy day.

I know you can't do squats yet, or incline presses.

But I would try something like this...

Weight train 3x per week - Cardio as desired

Day 1 - 3x8
Day 3 – 2 or (3) x12
Day 5 – 4 x 6

Pick at least 4 compound exercises each session, choose 6 total. Pick one exercise for all the major bodyparts EVERY session, the exception is shoulders. Rest 90sec between sets.

Also don't use the same exercise for each bodypart every session, mix things up to prevent burnout.

Compound Exercises (major bodyparts)

Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.

Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.

Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.

Quads: High-bar full barbell squats, hack squats or front squats.

Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

Single-Joint Exercises (choose 2MAX, per session)

Biceps: Barbell curls, hammer curls or preacher curls.

Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.

Deltoids: Front, side or rear dumbbell raises.

Hamstrings: Glute-ham raises or leg curls.

Calves: Standing, seated or donkey calf raises.
 
I want to find another day to do cardio and a FBWO and cardio in the same day just wont work. I want to know if i would benefit more from 5 days of cardio and 2 FBWO's or 4 days of cardio and 3 FBWO's. Remember my main goal is to lose fat. building lean muscle mass can wait, i just want to maintain what ive already got and maximize fat loss.

Which do you guys think would yeild better results?
 
working out burns alot of cals, maybe just as much as cardio. Remember, lots of the burning goes on while the body repairs, since the hormones the body sends out to repair, also burn cals ;)
 
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