My FBW

S

SuperFob

0
I have some problems with my full-body workout, so I'll just post it here. I followed the following template from Weight Training 101:

Quad/Glute Push Movement
Ham Pull Exercise
A Horizontal Press (Upper)
A Horizontal Pull (Upper)
Vertical Pull (Upper)
Vertical Press (Upper)
Abdominal/Forearm/Calf Movements

Dead Lift (1 time a week)
Front Squats (3 times a week)
Bench Press (3 times a week)
Shoulder Press (3 times a week)
Seated Rows (3 times a week)
Pull-Ups (3 times a week)
Isolation work (which I won't post in fear of being made fun of).
 
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I posted another one, was told that it was "lacking," and modified it a bit. I'm wondering if this one is sufficient.
 
This is ALMOST the same workout I told you was lacking. You don't think the FBWs I gave you are alright?

I still tihnk you're working delts too much doing bench and shoulder press on the same workout. I may of course be wrong.
 
TRevor made a good point to me on my journal so I thought I'd try this.

I tihnk a good fbw should contain a:
squat/dead/front squat
horizontal push/vertical push
horizontal pull/vertical pull
pullups
dips
unilateral leg exercise

Of course, the weight training 101 sticky says you can have both horizontal push and vertical push in the same workout, but I feel that with some rows (upright) and I tihnk pullups, there would be too much work on the delts. So I stick with leaving horizontal and vertical on different days for a FBW.

The reason I tihnk pullups and dips should be in every workout is because you can't go wrong with body weight exercises.

I would split my FBW into 3 (A B C) if you want the most variety you would split up squat/dead/frontsquat

I'll list some pulls and pushes and unilateral leg exercises for you to pair together

horizontal push-bench, db chest press, closed grip bench
vertical push-military press, shoulder press
incline bench/chest press would be an intermediary you can do ont he third day.
horizontal pull- seated rows, Bent over rows
Vertical pull- Lat pulldowns, pullups (though I do state doing them every day), and I consider upright rows vertical pulls

unilateral leg exercise
lunges, stepups, bulg split squats...

you can mix and match.
 
AZN_Dave said:
TRevor made a good point to me on my journal so I thought I'd try this.

I tihnk a good fbw should contain a:
squat/dead/front squat
horizontal push/vertical push
horizontal pull/vertical pull
pullups
dips
unilateral leg exercise

Of course, the weight training 101 sticky says you can have both horizontal push and vertical push in the same workout, but I feel that with some rows (upright) and I tihnk pullups, there would be too much work on the delts. So I stick with leaving horizontal and vertical on different days for a FBW.

The reason I tihnk pullups and dips should be in every workout is because you can't go wrong with body weight exercises.

I would split my FBW into 3 (A B C) if you want the most variety you would split up squat/dead/frontsquat

I'll list some pulls and pushes and unilateral leg exercises for you to pair together

horizontal push-bench, db chest press, closed grip bench
vertical push-military press, shoulder press
incline bench/chest press would be an intermediary you can do ont he third day.
horizontal pull- seated rows, Bent over rows
Vertical pull- Lat pulldowns, pullups (though I do state doing them every day), and I consider upright rows vertical pulls

unilateral leg exercise
lunges, stepups, bulg split squats...

you can mix and match.
Click to expand...

Badass advice. Take it. For the record, I don't think there's anything wrong with a little iso work, particularly if it makes you feel better and keeps you motivated to go to the gym. If everything else is taken care of and you want to toss a few curls or something at the end, I say go for it. Just don't do it at the expense of anything else.
 
ahhh, I forgot to mention isos. I keep telling new people doing FBWs not to do isos, but I should really mention what DEF said, you can do them, just not at the expense of anytihng else.

I tell people not to do isos simply because I don't feel that they are necessary and because I see that many people put Curls in the place of Pullups, or rows.
 
Bench press works the anterior delt as a stablizer. Rows and pull-ups work the posterior delts, which are different from the delts worked in shoulder press and bench press, so the pull exercises won't overtrain any deltoids, because they only work the deltroids in the back region. If it means anything, Dips work the same deltoid muscles that the bench press does. So, if I can do Dips and Shoulder Press on the same day, then I should be able to do Shoulder Press and Bench Press on the same day.

It seems like the main place where people seem to be disagreeing with my workout is having both presses on the same day. After researching on ExRx (Exercise Prescription) on the Net, it doesn't look like I'll be putting too much strain on my shoulder with the FBW template given in weight training 101.
 
SuperFob said:
Bench press works the anterior delt as a stablizer. Rows and pull-ups work the posterior delts, which are different from the delts worked in shoulder press and bench press, so the pull exercises won't overtrain any deltoids, because they only work the deltroids in the back region. If it means anything, Dips work the same deltoid muscles that the bench press does. So, if I can do Dips and Shoulder Press on the same day, then I should be able to do Shoulder Press and Bench Press on the same day.

It seems like the main place where people seem to be disagreeing with my workout is having both presses on the same day. After researching on ExRx (Exercise Prescription) on the Net, it doesn't look like I'll be putting too much strain on my shoulder with the FBW template given in weight training 101.
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You are right superfob. But upright rows do work the delts. My concern would be that if you work the delts in bench and shoulder, then upright and you only have 48 hours inbetween, you may be working it too much.
Also, I suggest doing dips because I personally feel that dips works delts less than shoulder/military press. So I tihnk bench and shoulder press works delts more than bench and dips, or shoulder press and dips. But you are correct, dip does work the same areas of the delts (I tihnk anyway) that bench and shoulder do, and horizontal pulls work the rear delts. If you feel that you want to do bench and shoulder the same day, then go for it.

But as to what Def said, why don't you have Parallel squats?
Why no unilateral leg movements?
 
I don't do upright rows, though. I do pull-ups and seated rows, both exercises working the general back (including the posterior deltoids, but not the anterior and lateral deltoids worked by my presses).

As for legs, I'm really hung up on them. I'm a runner foremost, running six days a week for my cross-country team. That's why I have to take it lighter on the leg exercises. Between resistance training, distance running, and sprinting up hills, I don't want to overtrain my legs.

If I weren't running so much, I would probably add weighted step ups or lunges to my routine, and maybe some work on my calves.
 
SuperFob said:
I don't do upright rows, though. I do pull-ups and seated rows, both exercises working the general back (including the posterior deltoids, but not the anterior and lateral deltoids worked by my presses).

As for legs, I'm really hung up on them. I'm a runner foremost, running six days a week for my cross-country team. That's why I have to take it lighter on the leg exercises. Between resistance training, distance running, and sprinting up hills, I don't want to overtrain my legs.

If I weren't running so much, I would probably add weighted step ups or lunges to my routine, and maybe some work on my calves.
Click to expand...

My friend happens to run for CC too. He lifts 3 times a week and does squats and deads as well as bulg squats and lunges. A good idea for you would be to lift on interval days (assuming there are 3).
 
I'll lift on easy days, then.

Shoulder Press
Bench Press
Pull-ups
Seated Rows (Regular rows, not upright)
1 isolation of my choice
Front Squats
Step Ups
Deadlifts (1x a week)

I'll probably finish off my lifting with some sprinting up hills, that also builds muscle. I get the feeling that this routine might not sit well with some of you, but I think that I'll be comfortable with it.
 
SuperFob said:
I'll lift on easy days, then.

Shoulder Press
Bench Press
Pull-ups
Seated Rows (Regular rows, not upright)
1 isolation of my choice
Front Squats
Step Ups
Deadlifts (1x a week)

I'll probably finish off my lifting with some sprinting up hills, that also builds muscle. I get the feeling that this routine might not sit well with some of you, but I think that I'll be comfortable with it.
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I assume you've thought of sets, reps and rest time.

2 Things:
1 I hope that isn't the order in which you do the exercises, as the exercises requiring them ost energy should come first (squat, dead)

I would do squat/dead in the beginning of the workout (not on the same day) and the stepups at the end.

Actually, I guess you dind't even look at that guide to the FBW that I posted on here, so w/e do what you want.
 
I did look at your guide.

horizontal push-bench, db chest press, closed grip bench
vertical push-military press, shoulder press
incline bench/chest press would be an intermediary you can do ont he third day.
horizontal pull- seated rows, Bent over rows
Vertical pull- Lat pulldowns, pullups (though I do state doing them every day), and I consider upright rows vertical pulls

unilateral leg exercise
lunges, stepups, bulg split squats...
Click to expand...
I made one choice in each of those categories, and then added deadlifts and squats to it. I simply prefer to do everything on the same day.
 
SuperFob said:
I did look at your guide.


I made one choice in each of those categories, and then added deadlifts and squats to it. I simply prefer to do everything on the same day.
Click to expand...

hmm, my mistake then.

I would switch off between squats, front squats, and deads. Each requires a tremendous amount of energy and after you do squats, you'll be (should be) far too tired to do the amounto f weight you would normally do with deads. Since you're running as well, I think you'd overwork your legs doing both squats and deads in a day.
 
For the record, I did both my horizontal and vertical presses yesterday (same workout). I don't get the feeling that I overtrained my delts at all.
 
If that is the case, then more power to ya. However, the fatigue may build up over the week, so you amy want to watch out for that. I also work the delts alot in my workout. I got incline chest press, shoulder press, closed grip bench, upright rows (not all exercises, just the delt working ones) However, my workout is an upper lower split, so I get 72 hours break inbetween upper days, where as since you are doing a FBW you get only 48 hours.

If you start to feel pain in your delts, I would cut out one of the delt exercises, if not, then go for it.
 
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