Considering on really switching it up on lifting.... what yall think on three times a week full body workouts.
even if you are doing full body workouts dont make what i see as the most common problem with designing one, thinking like a body split program. think movements not body parts. if you tried to do every body part in an isolation fashion you would be doing way too much each workout.I would have a main lift, core lift for each body part that would rotate from three different lifts.
My hands would be so destroyed lol. Already have a chunk missing from last week. I will probably do RDL instead of deadlifts. Well I might do deadlifts like once a month lol.Well tomahawk I think you could just do deadlifts and be happy.
Im having a hard time grasping this idea. Also some of these workouts I have not even heard of.... Scaptions?Think movements like asooney said.
Think of a 2-4 day rotation with and split movements into either push/pull, or:
Upper body horizontal
Upper body vertical
Lower body deadlift
Lower body squat
2 day rotation, 1 on 1 off sort of scheme:
Deadlift/horizontal focus, Squat/vertical ancillary
Squat/vertical focus, deadlift/horizontal ancillary
In example, deadlift/horizontal focus, squat/vert ancillary
Focus:
Deadlift 4x5
Bench press 4x5
Barbell row 4x6
Ancillary (I like to use a circuit) 3 x 10-12
Pitcher squat
Single arm overhead press
Pull ups
Shrugs
Core/stabilizer circuit 3-2 x 10-12
Face pulls/rear delts
Resisted crunches
Monster walks
External rotations
Scaptions
Prone Bridge
Br
That looks brutal! I might try this for a week and one on one off ordeal.Ive done things similar to this and it worked well for me.
Day 1
Deadlifts
Legg press
Bench press
bent barbell row
Chinups
Dips>pushdowns
barbell curl
Lying tricep extension
t cups
Day 2
Squats
Ham string curls>calf raises
Seated db shoulder press
Inline db press
wide grip chins
one arm db row
incline db curls
bench dips
Day 3
Lunges
seated calf raises
seated rows
close grip pulldowns
Military press
Cable flys>pushups
reverse preacher curls
close grip bench press/diamond pushups
Push and pull idea sounds interesting and have never tried this. Or if I have it wasnt intentional. This is going to be another idea.I do them sometimes, they are fun, but I prefer "push/pull". Even though they are full body workouts per say, your working one "movement" ... pushing, or pulling...doesn't matter with legs or chest or arms
Yeah thats what I was thinking. But i have been reasing up on it and seems that it might not be that bad of an idea. Maybe 4x would be more of an idea. My workouts are already very similar but I would like to switch things up. Im getting bored and need something new amd exciting.For a beginner it can be fine. For someone with a decent amount of muscle I do not believe they should ever use a true whole body routine. MAYBE if schedule were to limit someone to one training sessions every 5-7 days then a very basic whole body routine may be the best option. But for an advanced trainer, if gaining muscle is the priority and objective, I would not advise a true 3X's a week whole body routine.
If you enjoy it and are interested in conditioning and enjoying your work out then go for it and have fun but don't expect optimum growth
Scaptions are a movement for shoulder stability. Google it.Im having a hard time grasping this idea. Also some of these workouts I have not even heard of.... Scaptions?
Have you tried a 3Xs a week 2 way split? Chest, delt and tris one day and back, bis and legs the other and just alternate workouts. Each muscle is hit twice one week and once the next, etc... Great intermediate or "assisted" work out schedule.Yeah thats what I was thinking. But i have been reasing up on it and seems that it might not be that bad of an idea. Maybe 4x would be more of an idea. My workouts are already very similar but I would like to switch things up. Im getting bored and need something new amd exciting.
You definatly need a day between them. Some times i went Monday, wednesday, Friday, or if i was stuffed after the second session, monday, wednesday, Saturday.That looks brutal! I might try this for a week and one on one off ordeal.
I would love to encorporate it but was thinking more like mon, wend, fri, sunday, tues, thurs, saturday. Dont know if it could work.... But maybe.... Personal trainer broz training i did for a while. And loved how it made me feel. Squats everyday sucked though.... made me hate going to the gym. But strangely the pain was addicting. 4 sets i might do or even encorporate the 5-3-1 into it also. Gotta get the book though still need to do my reasearch.You definatly need a day between them. Some times i went Monday, wednesday, Friday, or if i was stuffed after the second session, monday, wednesday, Saturday.
I usually did about 4 sets for each exersise with a drop set on the last once i was accustomed tot he routine.
I have been trying to do the three bodypart split. But would split it up with one day off so some weeks i would train three to four times a week. I have been hitting the weight and have been training for 6-8yrs now. I kinda looking for more advanced especially for cycling, maybe. But i have some things to work with and yall have given me some ideas. im thinking of picking "z all the above" and encorborating everything all into one. Thank yall.Have you tried a 3Xs a week 2 way split? Chest, delt and tris one day and back, bis and legs the other and just alternate workouts. Each muscle is hit twice one week and once the next, etc... Great intermediate or "assisted" work out schedule.
That does i understand now. Im going to have to do some research of these workouts you have on there. Thanx for taking the time to help me understand. Is this the type of workout you have been doing, also considering the 5-3-1? (saw on the other forum you where talking about that)Scaptions are a movement for shoulder stability. Google it.
Concept is focusing on movements, the basic movements of the body
Upper Horizontal refers to movements done in the horizontal plane: bench press, barbell/t-bar row, incline press, pulley row, push ups, supine row, etc.
Upper vertical the vertical plane: over head press, pull ups, etc.
Each day focuses on a lower body movement and an upper body plane, which entails a push and a pull movement. This is the majority fo your work. In the case of the example, the concentration was deadlift and horizontal.
The rest of the work is dedicated to strengthening the ancillary of the non-worked movements and the core/stabilizer muscles. In the case of the example, it was squat and vertical. While we trained the core, shoulder and hip stability in the final circuit.
Hope that explains a little better.
Br
Yes, this is basically how I set up my own training. Reps/exercise changes based on what period of training I'm in, but the scheme stays pretty constant. This winter, when I spend less time on the track, I'll be doing a full body monday, upper thursday, lower friday.That does i understand now. Im going to have to do some research of these workouts you have on there. Thanx for taking the time to help me understand. Is this the type of workout you have been doing, also considering the 5-3-1? (saw on the other forum you where talking about that)
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