i thought this was really inaccurate
- Thread starter singolz
- Start date
Botch
Active member
I generally agree with the principles in this article. Have you ever tried doing a full body workouts 3 times a week? Your body will definately thank you for the 4 days of recovery you are giving it per week. Overtraining is way too common, IMHO. People wonder why they don't grow and it's often the case that they are working out too much and not eating enough. I workout on a full body split 4 days per week and it can easily lead to overtraining for me if I don't listen to my body carefully.
Botch
Active member
I agree. It also suggests using what I think is a very small number of total sets. I'm sure this would probably work great for a newb to the gym. I think that someone who has been working out for a while could still get away with a 3 day split but the total number of sets and workload would need to be drastically increased.
suncloud
Well-known member
i did a total body for 4 months and noticed amazing gains (2 lbs per month). this is after 18 months of heavy lifting. it works really well ( i did 5 sets of 10 reps ). i just feel like if i'm not in the gym 5 days a week that my stress level rises. compound movements are really where its at - though you will notice certain lagging body parts - rear triceps, calves, traps, etc, so i did my own grouping of compound movement workouts - still 3 days a week, but changed up a lot:
M - squat (ass to ground) / bench / deadlift / pull up / floor wiper / clean and press (5x10)
W - lunges / push ups / floor wipers / DB curl to arnold press / deadlift with hex bar (6x10)
F - DB bench / sumo deadlift / chin ups / dips / floor wipers / the sled (5x10)
notice that all of these workouts are compound, meaning they stimulate the most muscles. they also allow you to lift the most amount of weight. by supersetting these, you are building a massive amount of not only testosterone, but growth hormone in your system. testosterone feeds off monounsaturated fat and protein, same as growth hormone. the only difference is that if you add carbs to your post workout shake, you will decimate your GH levels that you get from this workout - same as what trans fat does for testosterone. its not quite as easy as the article makes it out to be - this workout kicked my butt for a long time. and no carbs post workout. but it does great things.
now imagine doing that while pulsing 3x a week with something like havoc....
M - squat (ass to ground) / bench / deadlift / pull up / floor wiper / clean and press (5x10)
W - lunges / push ups / floor wipers / DB curl to arnold press / deadlift with hex bar (6x10)
F - DB bench / sumo deadlift / chin ups / dips / floor wipers / the sled (5x10)
notice that all of these workouts are compound, meaning they stimulate the most muscles. they also allow you to lift the most amount of weight. by supersetting these, you are building a massive amount of not only testosterone, but growth hormone in your system. testosterone feeds off monounsaturated fat and protein, same as growth hormone. the only difference is that if you add carbs to your post workout shake, you will decimate your GH levels that you get from this workout - same as what trans fat does for testosterone. its not quite as easy as the article makes it out to be - this workout kicked my butt for a long time. and no carbs post workout. but it does great things.
now imagine doing that while pulsing 3x a week with something like havoc....