New Full Body Workout - Advice Please

J

Jeremy777

0
I do a full body workout on Tuesdays, Thursdays and Saturdays before going to bed.

Each exercise is reps of 10,10,8,6 and when i can achieve that i move up 2.5kg on that exercise.

1. Flat Bench Press
2. Deadlift
3. Lying Row
4. Front Squat
5. Barbell Curl
6. Calf Raise
7. Crunches ( 4 sets of 15 )

Advice please and tell me if i should add/remove any exercise.

And is workout out right before you go to bed bad?
 
Anybody got any advice?:confused: :confused:
 
Jeremy777 said:
I do a full body workout on Tuesdays, Thursdays and Saturdays before going to bed.

Each exercise is reps of 10,10,8,6 and when i can achieve that i move up 2.5kg on that exercise.

1. Flat Bench Press
2. Deadlift
3. Lying Row
4. Front Squat
5. Barbell Curl
6. Calf Raise
7. Crunches ( 4 sets of 15 )

Advice please and tell me if i should add/remove any exercise.

And is workout out right before you go to bed bad?
Click to expand...

If at all possible do not workout right before going to bed. After you workout your metabolism is racing and you want to keep that going. Have a protein shake before your workout then some kind of carbohydrate afterward. You may want more ab variety besides crunches as well. Try some jacknifes or leg raises or anything but not just crunches. As for the rest looks good for now just keep working hard on the compound lifts. Any other questions?
 
I have to go so i can not comment any further then this.

Its best to workout no less then an hour before bed (reason is related to your endocrine system).
 
That's a lot of volume if you want to go heavy, so I'd recommend splitting the workout in two. Also add a vertical push and a vertical pull (e.g. military press and chins/pullups). It would look like this:

Workout A:
1. squat
2. bench press
3. chins/pullups

Workout B:
1. deadlift
2. military press
3. barbell row

Alternate A and B, or mix it up however feels good to you, but keep the deadlifts and squats on different days because they're the most physically taxing.

Ditch the curls and work your way up to heavy chins--your biceps will blow up.
 
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Silent can you explain the negative effect that workout out before bed will have on your endocrine system?

Bran, i changed it a bit, is this any good?

Workout A:
1. Squats
2. Bench Press
3. Lying Row
4. Barbell Curl
5. Crunches

Workout B:
1. Deadlifts
2. Chinups
3. Military Press
4. Calf Raises
5. Crunches
 
Last edited:
Jeremy777 said:
Silent can you explain the negative effect that workout out before bed will have on your endocrine system?
Click to expand...

Its possible it can alter your endocrine function in regard to the hormones related to sleep(Melatonin as as well as others).

Some Reports claim that workout out before bed disrupts ones "Sleep" hormones.
Keeping your workout no closer then an hour before should prevent one from needing to worry about this.
 
Does it affect the time it takes to fall asleep, or the type of sleep your having? I work out before bed sometimes. I never have problems sleeping
 
Woodt said:
Does it affect the time it takes to fall asleep, or the type of sleep your having? I work out before bed sometimes. I never have problems sleeping
Click to expand...

It could or it might not affect your actual sleep any. Still its best to workout no closer then an hour before bed if possible.
 
yeah, not only because of the hormone thing, but i know i like to get a coupple of meals in be before i go to bed.
 
Jeremy777 said:
Silent can you explain the negative effect that workout out before bed will have on your endocrine system?

Bran, i changed it a bit, is this any good?

Workout A:
1. Squats
2. Bench Press
3. Lying Row
4. Barbell Curl
5. Crunches

Workout B:
1. Deadlifts
2. Chinups
3. Military Press
4. Calf Raises
5. Crunches
Click to expand...


Looks good. Now go do it! Also, make sure to vary set-rep schemes to shock your muscles in different ways, keeping within the 25-50 rep volume needed for hypertrophy in new trainees. For example, one workout could be 3 sets of 10, another one could be 10 sets of 3, or 5x5, 6x6...whatever you want, really.

Also, make sure you do the following regarding nutrition:
1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea.
7. Eat mostly whole foods (except workout and post-workout drinks).

Eat right, workout right, sleep right, and grow!
 
Is it good to do HIIT 2 times a week while bulking? im 14 so i want to stay fit while bulking and want to gain as little fat as possible.

If i start to do HIIT while bulking will i have to eat more to continue gaining weight?
 
yeah, HIIT burns cals, so you will have to eat more so you dont go into a deflict. It is possible though, just dont do it for a long time. Alot of newbies do HIIT for way too long and it starts burning muscle (though, its not true HIIT, because true HIIT for a long period of time is kinda impossible :p ) So keep it like 15-20 min.. thats all you need when you do HIIT
 
Thanks Karky,

Another question...

if i start doing 2 HIIT sessions 15 mins long each how much more calories should i eat daily to continue to gain weight ( i eat about 2500-2800 daily now and ive gained 9.5lbs in a little bit over 5 weeks ).
 
that really depends. I dont know how much you burn, depends alot on intensity and stuff, so its really hard to tell. Maybe someone else can give you an estimate, but it would be a very rough one, since everyone will be different. But just eat a bit more that day.
 
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