Posted: 3/7/2012 10:31:43 AM EDT
| So what do you guys think of full body workouts done 3-4 times a week compared to a more traditional legs/back/chest/shoulders etc etc workout schedule? I see some guys that come in and set up a circuit which usually consists of something along the lines of barbell rows, bench, abs, dumbbell shoulder press, incline dumbbell press and dips. Sometimes it seems like power cleans and lat pull downs are thrown in, but usually in that order. Goals would be to get stronger and build muscle. |
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I think it depends on what you're doing and how heavy you're going. For example, I might work the same muscle groups two days in a row, but it would not be at max weight two days in a row. If you do something like Crossfit you will be doing "full body" workouts almost everytime you workout BUT your heavy squat, bench and deadlift days should still be separated to allow for recovery. |
| Well, let me throw this out there. I LOVE lifting weights, but I also want to lose weight, I need to to keep my sanity. Right now I'm 250lbs(6'1) and want to get down to about 210. Problem is my lifting is making me crave food like I'm back in high school. It's a very fine line I'm walking, at least to me. Would a full body type workout do anything to help my hunger issues, if that makes any sense, which is probably doesn't. |
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1) drink a protein shake 20min before each meal. Curbs the appetite, gives you the protein you need. 2) Full body workouts are fine to do... but if you like lifting weights?––> Lift weights3-4days/wk, do full body workouts 1-3 days/wk. Use the full body workouts as 'work capacity', not strength building. |
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I like the 4 day upper/lower split I'm on. I ran Starting Strength for awhile, but I felt that a lot of areas started to lag behind. I then went to a more traditional 4 day split by body part, and I found I was spending WAY too much time in the gym. My current routine is:
Monday - Upper Bench, Row, Press,Curl, Tri press Tuesday - Lower Squat, Romanian, GHR, Lunges, Leg Ext, Calf raise repeat Thurs and Fri. I mix in abs where I feel like it. |
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Quoted:
I like the 4 day upper/lower split I'm on. I ran Starting Strength for awhile, but I felt that a lot of areas started to lag behind. I then went to a more traditional 4 day split by body part, and I found I was spending WAY too much time in the gym. My current routine is: Monday - Upper Bench, Row, Press,Curl, Tri press Tuesday - Lower Squat, Romanian, GHR, Lunges, Leg Ext, Calf raise repeat Thurs and Fri. I mix in abs where I feel like it. I'm trying to do something like this. A workout schedule like this works well for me and my work/school schedule. Do you feel like your building muscle and strenght with this? |
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Quoted: 1) drink a protein shake 20min before each meal. Curbs the appetite, gives you the protein you need. 2) Full body workouts are fine to do... but if you like lifting weights?––> Lift weights3-4days/wk, do full body workouts 1-3 days/wk. Use the full body workouts as 'work capacity', not strength building. This is good advice. The full body workouts are great for work capacity (conditioning) think Crossfit, circuit courses, sled drags, tire flips etc...they are not really great for strength building though. |
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Quoted:
Quoted:
1) drink a protein shake 20min before each meal. Curbs the appetite, gives you the protein you need. 2) Full body workouts are fine to do... but if you like lifting weights?––> Lift weights3-4days/wk, do full body workouts 1-3 days/wk. Use the full body workouts as 'work capacity', not strength building. This is good advice. The full body workouts are great for work capacity (conditioning) think Crossfit, circuit courses, sled drags, tire flips etc...they are not really great for strength building though. Ok, thanks. |
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Quoted: Quoted: Quoted: 1) drink a protein shake 20min before each meal. Curbs the appetite, gives you the protein you need. 2) Full body workouts are fine to do... but if you like lifting weights?––> Lift weights3-4days/wk, do full body workouts 1-3 days/wk. Use the full body workouts as 'work capacity', not strength building. This is good advice. The full body workouts are great for work capacity (conditioning) think Crossfit, circuit courses, sled drags, tire flips etc...they are not really great for strength building though. Ok, thanks. This is also why a lot of crossfitters pair crossfit up with starting strength or 5/3/1....those that do NOT do this never get very strong. |
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This is the workout I have been following:
MONDAY BENCH: 5x5 @ 245lb CURL: 5x5 @85lb TRI-EXTENSTION: 5x5 @ 160lb PEC-DEC: 5x5 @120lb CARDIO: 45min eliptical @ min 68rpm TUESDAY PULLDOWN: 5x5 @ 160lb MILITARY PRESS: 5x5 @ 135lb BENT OVER BARBELL ROW: 5x5 @ 135lb DUMBELL RAISES: 5x5 @ 45lb SHOULDER SHRUGS 5x5 @90lb CARDIO: 45min eliptical @ min 68rpm WEDNESDAY LOWER BACK RAISE: 3 sets/20 reps SIDE BENDS: w/ 45lb dumbell 3 sets/20reps 100 situps 100 cruches CARDIO: 45min eliptical @ min 68rpm THURSDAY SQUATS: 5x5 @ 245lb LEG EXTENSION: 5x5 @ 130lb 100 situps 100 cruches FRIDAY HEAVY BAG: 5 - 3min "rounds" CARDIO: 45min eliptical @ min 68rpm I take Saturday and Sunday off. Any comments or suggestions? Thanks. |
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I'm trying to do something like this. A workout schedule like this works well for me and my work/school schedule. Do you feel like your building muscle and strenght with this? Here's the workout with the rep ranges and progressions. Intermediate 2 All Pro Split 5 week cycle A Bench Presses do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps. Bent-Over Rows do 4 work sets rep scheme 4-5-6-7-8 Overhead Barbell Presses do 2 work sets rep scheme 6-7-8-9-10 Barbell Curls do 2 work sets rep scheme 8-9-10-11-12 Tricep press do 2 work sets rep scheme 8-9-10-11-12 Hammer grip dumb bell press do 2 work sets rep scheme 8-9-10-11-12 Pull down do 2 work sets rep scheme 8-9-10-11-12 B Squats do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps. Leg extensions do 2 work sets rep scheme 8-10-12-15-20 Stiff-Legged Deadlifts do 2 work sets rep scheme 8-9-10-11-12 Leg curls do 2 work sets rep scheme 8-9-10-11-12 Calf Raises do 2 work sets rep scheme 8-10-12-15-20 Seated calf press do 2 work sets rep scheme 8-10-12-15-20 Add ab work If you get all of the reps on week 5 add 5% That should get you started. I would do this A/B/A then B/A/B until you come up to speed. Then try 4 work outs per week. A-B off. A-B off off. The weight doesn't go up until you get all your reps on the 5th week, then you add 5% and start over. I like it so far. Seems to cover all the core stuff without much bullshit. I've only been on for 3 weeks and have noticed a fair amount of strength. For instance, my bench is 225. I repped that 32 times today. |
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Quoted: This is the workout I have been following: MONDAY BENCH: 5x5 @ 245lb CURL: 5x5 @85lb TRI-EXTENSTION: 5x5 @ 160lb PEC-DEC: 5x5 @120lb CARDIO: 45min eliptical @ min 68rpm TUESDAY PULLDOWN: 5x5 @ 160lb MILITARY PRESS: 5x5 @ 135lb BENT OVER BARBELL ROW: 5x5 @ 135lb DUMBELL RAISES: 5x5 @ 45lb SHOULDER SHRUGS 5x5 @90lb CARDIO: 45min eliptical @ min 68rpm WEDNESDAY LOWER BACK RAISE: 3 sets/20 reps SIDE BENDS: w/ 45lb dumbell 3 sets/20reps 100 situps 100 cruches CARDIO: 45min eliptical @ min 68rpm THURSDAY SQUATS: 5x5 @ 245lb LEG EXTENSION: 5x5 @ 130lb 100 situps 100 cruches FRIDAY HEAVY BAG: 5 - 3min "rounds" CARDIO: 45min eliptical @ min 68rpm I take Saturday and Sunday off. Any comments or suggestions? Thanks. Monday: same- looks good Do some ab work, don't go crazy Tuesday: Squat 5x5 Leg press, step ups or lunges instead of extensions Ditch the situps/crunches entirely. Do standing ab work on squat/lower body day. Bands, cables, twisting work, etc... Go heavy Wed: Rest or your Friday/ conditioning Thursday: Same as your Tuesday––> Do pullups instead of pulldowns... Friday: Deadlift or Squat again, do goodmornings and add lower back raises if it's a weakness? for abs do v-seats or hanging leg raises... or more standing ab work. ============ If I were starting out again... this is what I would have started with |
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Quoted:
Quoted:
This is the workout I have been following: MONDAY BENCH: 5x5 @ 245lb CURL: 5x5 @85lb TRI-EXTENSTION: 5x5 @ 160lb PEC-DEC: 5x5 @120lb CARDIO: 45min eliptical @ min 68rpm TUESDAY PULLDOWN: 5x5 @ 160lb MILITARY PRESS: 5x5 @ 135lb BENT OVER BARBELL ROW: 5x5 @ 135lb DUMBELL RAISES: 5x5 @ 45lb SHOULDER SHRUGS 5x5 @90lb CARDIO: 45min eliptical @ min 68rpm WEDNESDAY LOWER BACK RAISE: 3 sets/20 reps SIDE BENDS: w/ 45lb dumbell 3 sets/20reps 100 situps 100 cruches CARDIO: 45min eliptical @ min 68rpm THURSDAY SQUATS: 5x5 @ 245lb LEG EXTENSION: 5x5 @ 130lb 100 situps 100 cruches FRIDAY HEAVY BAG: 5 - 3min "rounds" CARDIO: 45min eliptical @ min 68rpm I take Saturday and Sunday off. Any comments or suggestions? Thanks. Monday: same- looks good Do some ab work, don't go crazy Tuesday: Squat 5x5 Leg press, step ups or lunges instead of extensions Ditch the situps/crunches entirely. Do standing ab work on squat/lower body day. Bands, cables, twisting work, etc... Go heavy Wed: Rest or your Friday/ conditioning Thursday: Same as your Tuesday––> Do pullups instead of pulldowns... Friday: Deadlift or Squat again, do goodmornings and add lower back raises if it's a weakness? for abs do v-seats or hanging leg raises... or more standing ab work. ============ If I were starting out again... this is what I would have started with Thanks for the tips. I will definately give them a try. Never thought about deadlifts. I am going to throw those in. |