Need some opinions on this total bodyworkout

M

mgomez41

0
I been looking into starting a new program for hypertrophy and was looking into totalk body workout's this is what i had in mind and wanted some opininions

Monday's
Squat
Deadlift
Calf raise
Seated Leg Curl
Bench Press
Military Press
Dips
Push-ups
pull-ups or chin-ups

Wednesday
Hack Squat
Sumo Deadlift
Seated Calf raise
Leg Curl
Db Bench Press
Military Press
Dips
Push-ups
pull-ups or chin-ups


Friday
V-Squat
Deadlift
Calf raise
Seated Leg Curl
Bench Press
Military Press
Dips
Push-ups
pull-ups or chin-ups


should i add anything else and what ther back exercise would be good i would be in the 4-6 set range and 5-12 rep range

abs and easy cardio tues/thurs
 
bentover rows and/or bentover dumbbell rows would be a good addition for your lats (back).

4-6 sets?? Are you serious?? That sounds like a 2+hour workout each day! Realize with that long of a workout your second half of it is gonna suffer bigtime. You might want to reverse the order of the muscle groups worked so you can work them hard. (i.e. legs first on monday, then chest, then back... chest first on wednesday, then back, then legs... legs first on friday, then back, then chest)

Also, maybe some straight-legged deadlifts and/or back extensions for lower back.

-Rip
 
thanx guy i got they idea from this hst total body workout i read up on but to me the set/rep scheme seem to little and i like compounds more so i modified it u can check it out at this link
 
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Hey, if he's got the balls to do it, I won't discourage him.

HOWEVER - that site you pointed to talks about hypertrophy training, that means training for size (and not necessarily strength). Usually this entails lighter reps done quickly -- so a full body workout like this would be long, but perhaps not as long as some of these posters are suggesting.

I was never a fan of hypertrophy training unless bodybuilding is your goal. Where's Allen? Training for strength, in my opinion, is more practical and gives you results you'll be more satisfied with than training for size.
 
thats why i decided to modify to use it as more of a strength workout lowering the set/rep scheme allowing compound lifts with heavier weights i still want hypertrophy but i also want strength but if i had to choose i would go for strength

and since were on the topic of strength whats type of workout is the best approach

also just in case anybody ask eating will be clean probably at 3500 cal a day
 
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Just as an example, you could easily drop the push-ups since you're already doing dips and benching each workout.

I don't think squat and deadlift is necessary each three days. I think one day of max squats with a wide stance and deadlift for speed and technique and then one day max deadlift with squats for speed and technique would be good. That way on the one you were maximizing you could work up to a 3 rep max over 6-8 sets and for the speed/technique work do a 3X5. On the third day, do some unilateral leg work and work on posterior end--glute ham raises, cable pull throughs, explosive Romanian deadlifts, etc

Instead of just military press, why not interchange db shoulder press and push presses or power jerks or maybe even some overhead rack lockouts? I would do some cable rowing to the neck and perhaps some bent over rear lateral flyes.

Pull ups and chins are great, but you need some bent over bb rows, or chest supported rows, and/or perhaps even some explosive 1 armed rowing.

Those are just examples.

I like around 6-8 sets at 1-4 reps for strength working at 85+% of 1RM. I think working on power/explosive moves help develop absolute strength and that might be like a 5X4@ the 60% of 1RM range. There are also a couple different approaches to it, you can do the fullbody route, you can do a split where it's upper/lower. I'm really starting to see the value of a upper/lower/fullbody 3 day mix for me personally.

I think a program that revolves around the compound lifts-deads, squats, pull highs, cleans, 1 arm db snatches, pull throughs, push presses, power jerks, Turkish getups, chins ups, etc. Ab movements like wood choppers, saxon side bends, weighted Russian twists, full contact twists, etc

Some coaches will use block training where it's so many weeks of strength, so many weeks of power, and then a block of hypertrophy if needed. Some coaches will use will a conjugated block training where you address seperate demands together---one day dedicated to maximal lifting, one day for eplosive lifting, and one day for hypertrophy.
 
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