full body

D

Dom815

0
Ive been doin a full body routine MWF for a few weeks now. I do about 9 excercises a day-focusing on more of the major muscles with a few isolations in there. I was wondering if it was a better idea to do this or do a push/pull type workout cuz im not sure what a routine would like for that. But the 3 full bodys seems to be working well and it really makes me work hard to get through the workouts
 
More specific:
Monday-Squats, bench press, pullups, overhead press, good mornings, rows, dips, curls, and calf raises

Tuesday-Deadlifts, chinups, incline bench, push press, upright row, close grip bench, hammer curls, skull crushers, straight leg deadlifs

Friday-Hammer squat, lunges, dumbell bench, pullups, lat raises, rear delt raises, bent over row, reverse curls, tricep pull downs

I try to do hiit 2-3 on tues and a weekend day
 
It's good for strength and mass and acting as a base for powerlifting and bodybuilding. I'd drop the exercises to:

Monday- Squat, bench, barbell row, calf raises.

Tuesday- Deadlift, military press, chin up, barbell curl.

Friday- Lunges, goodmorning, dumbell bench or close grip bench, single arm row.

Make it 3x8 with strict form. But if you're making good progress then you're probably better off continuing your routine.
 
I only recommend full body workouts if you're circuit training -- which is a combination aerobic and rapid resistance workouts in a repeating sequence. The easiest way to get this is to do high-intensity swimming, but in the gym there are great routines you can do.

For actual muscle growth or strength enhancement, isolation of major muscle groups on different days generally allows you to put more stress on those particular muscle groups, stimulating more growth.
 
For strength and mass you should try and involve as many muscle groups as possible in your lifts. Isolation work is only needed for weak points or to change the proportions of your muscles once you have a good base of mass. Full body routines allow you to train more frequently to reach your goals, just look at how weightlifters train and the east european powerlifting routines.
 
I agree with man of steel. The 1 muscle group per day theory is a relic of the old body building days. Upper/Lower, Push/Pull or Full Body routines are ideal of most forms of muscular development.
 
Here's the full-body workout that I'm considering starting, it is built up over the course of a year. Take a look and tell me if you think the exercises/sets/schedule looks alright.

That page is the beginner workout that you do twice a week for the 1st however many weeks.
 
Adler1983 said:
I agree with man of steel. The 1 muscle group per day theory is a relic of the old body building days. Upper/Lower, Push/Pull or Full Body routines are ideal of most forms of muscular development.
Click to expand...

As long as my bodybuilder trainer keeps winning competitions in that way, I'll keep isolating :)
 
ah screw it I might as well just switch to isolation like the rest of you. I've seen a lot of different workouts posted from different people, are there any that you have looked over in the past which you would recommend me using? (saves me sifting through them all, and I'm new to weights so I don't know what excercises are good combinations etc)

Or should I look on the internet for a specific workout?

I don't really have access to a gym but I have a bench, a few different barbells, and a pair of dumbells at home.
 
This weeky routine would add plenty of strength and mass using your equipment if you eat properly:

Day 1
Lunges 5x5
Rumanian deadlift 5x5
Bench press 5x5
Barbell row 5x5

Day 2
Deadlift 5x5
Military press 5x5
Chin up 5x5
Barbell curl 3x8
 
Man of Steel said:
This weeky routine would add plenty of strength and mass using your equipment if you eat properly:

Day 1
Lunges 5x5
Rumanian deadlift 5x5
Bench press 5x5
Barbell row 5x5

Day 2
Deadlift 5x5
Military press 5x5
Chin up 5x5
Barbell curl 3x8
Click to expand...

where are the tricep exercises?
 
Your tris will get plenty of work in the bench press and military press. However; i'm a big believer in balance - so if you're going to have barbell curls, you'll need an opposing motion for your tris. Go for skull crushers, drips or close grip bench.
 
thanks for that routine. the only thing is it looks a lot more basic than what most people seem to be doing. Don't most people workout 3 or 4 days and have a great deal more exercises than that?

Also, are all the muscles covered with those exercises, like abs and pecs? (I haven't had time to research each one yet).

How many times per week should I do each day?

Does this follow a push/pull cycle?

Where should I do my morning cardio (HIIT), weights days or off days?

And finally, should I be doing core exercises as well?

I know there's a lot of questions but please respond for me, I'm new to all this.
 
Last edited:
Unless you're an athlete a basic routine will give you all the gains in strength and mass you need and should be the base of your lifting for at least the first couple of years. All your muscles are covered with the compound lifts (Bench press will work your pecs and squat, deadlift and military press will work you abs). I would recommend doing day one on a Monday and day two on a Friday, or you could just leave two or three days between each workout depending on your ability to recover.

This routine doesn't follow a push/pull cycle sice you're working your whole body every time. Do cardio on the days you're not lifting but I would cut back on it if you intend to bulk up. You don't need to do any extra core work because most of the exercises will work it. The secret to this and any other weight routine is to eat shiploads of calories and protein. Don't train to failure or you'll quickly plateau and hinder you recovery meaning you'll have to train less frequently. That doesn't mean you've not top train hard :)
 
sounds good. but my main concern is that if I cut back on the cardio and start piling on the cals and protein then I will start to gain an ugly amount of body fat. my aim was to start cardio and weights so that I can become more toned and well shaped for summer. will this be possible or do I have to get big and fat before I can start looking lean and toned?

Also, as far as the extra cals go, should these be coming from fatty foods (good fats or bad fats?), or does it not matter? And wouldn't the carbs also have to increase for me to get more cals?

I currently do 3 mornings of HIIT a week, should I drop it to 2? (Plus I ride BMX and go swimming frequently).

I'm 16 years old, 182 lbs, 6'1, about 6% body fat, and I'm currenly doing 2379 cals, 160g protein, 332g carbs, 75g fat. Based on my stats, what would you recommend I change about these figures?

Finally (sorry, loadsa questions again), how long do you think I should bulk for before cutting so that I might achieve my look in time for August?
 
If your going to build muscle then you'll put on some fat, but if you've only got 6% bf then you'd still look good at 12% if you had more muscle under it. You'd be better bulking up to a certain weight before cutting and I don't think you've got enough time to bulk and cut before August. Eat fairly clean but try and get at least 4000kcal and 200g protein a day. Adding eight pints of milk a day to your diet is an easy way to up you calories and protein.
 
thanks for that, seems like one hell of a jump though. So you say adding 8 pints of milk will do it, which type of milk is that? (eg. skimmed) Surely 8 pints will shoot my protein intake well above 200g considering I'm already doing 160g, and my calories will still be under 4000, no?

Also, does that mean that my carbs and fats should not be increased from where they are now, or will the milk increase those enough?

What about my cardio, should I reduce that?

Finally, what's the difference between kcals and cals?
 
You must log in or register to reply here.
Back
Top