full body routines to start every workout?
- 09-04-2010, 11:12 PM
- 09-05-2010, 12:13 AM
I use to do full body routines when I started working out and I could tell you DON'T. Just do one body part a week except calves, you could do them twice a week cause there big muscles and recover faster.Abs once a week maybe twice. Just Google a workout routine for what your trying to accomplish. Or go to body building dot com and look one up there.
Edit: NEVER do the same exercise everyday. NEVER!
- 09-05-2010, 12:50 AMBoard Sponsor
- 5'1" 121 lbs.
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- Mar 2008
At the end of the day, it's about designing a training programme SPECIFIC to the individual's goals AND needs. Everyone is different and what works and is best for one person is not necessarily going to be effective or give the same results for another.
09-05-2010, 11:21 AM
If you can't do the same exercise everyday, then I guess the USMC, Army, Navy, Air Force, and other branches of the Armed Forces are all wrong. I at one time could do 75 straight push ups because of doing them everyday in the Marine Corps.
And as mentioned by Rosie, full body routines are actually ideal for beginners because of the opportunity for the use of progressive overload more times per week than just once. Not to mention, full body routines also put more overall stress on the endocrine system and therefore has a greater release of testosterone and other anabolic hormones during workouts.
Splits didn't show up until steroids started getting popular anyway. I'm not saying anything negative about steroids, I'm just saying splits work better generally for someone on juice and full body tends to work better for people that are natural or just starting out.
Muscle just doesn't need seven days to be trained again. Muscle actually can repair in as little as 48 hours.
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
09-05-2010, 12:56 PM
I totally concur with the above post. Full Body Routines are a favorite of mine, and though I may stray from them to try something new, I always end up returning to them.
And the concept of overtraining is drastically overblown - sleep long, eat a lot and you will be able to build your training capacity without issue. I've performed 2-a-day full-body routines 4 day a week for months without overtraining; often squatting or dl'ing 4 times a week. I've also done 5-day FB routines with over 50 sets per bodypart per week.
And I did this naturally. It's all just a matter of progressive load, volume and intensity, with proper deloading and recovery.
For a beginner, 3days a week Full Body is great. Squats, Deads, Push-Press, Bench, Front Squats, Chins and Dips. Pick two or three of those, toss in some accessory movements and you're good to go.
09-05-2010, 01:37 PM
Let me start off by saying DAMN! I saw his post and saw no responds so rather than typing "bump" I decided to type a respond to get the things going. Now I should of been gone more detailed rather than saying never do the same exercise everyday but I was tired as hell so and I couldn't even see what I was typing so I just made it as short as possible and didn't think it through. What I meant was if your going to hit the gym everyday and try to max out, like most beginners I see doing, I would not recommend doing the same exercise everyday. Also a beginner is not going to have the greatest diet and more than 95% of them are not going to sleep enough for there body to recover. So he or she might get more out of split training so there muscles would have couple of days to recover. Also don't people on steroids hit the gym twice a day cause there body recovers faster, cause of the steroids or strong "PHs"?!
09-05-2010, 01:57 PM
Excelent feedback from everyone I didn't exspect to see so many responses.I have had a prety consistant routine for a long time I Switch my workouts every few months and have focused on mass and lean mass although I stray away form the 6 rep range and shoot for 8 to 10 reps and five sets and always raise my weight for each set,I guess what I'm getting at is trying to make my core a bit stronger and put more focus on my deadlift and similar routines and was thinking or trying to see what benifits I would get from starting my workouts with ones of these, I hope that makes sense to everyone
09-05-2010, 02:44 PM
check out dc training. once i went to that it changed everything for me and now i cant seem to get a decent wo in if it isnt dc
09-05-2010, 03:27 PM
A full body routine like Starting Strength would be your best routine if you're just starting out. If you're already met your linear progress through a routine like starting strength though, then doing something like DC, MaxOT, Bill Starrs, program, Texas Method, HST, etc. would be good for you.
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
09-05-2010, 07:52 PM
However, every "beginner" has to get their diet and sleep regimen in check sometime. May as well be now, because they're only selling themselves short until they do. Settling for a crappy workout routine because you have crappy discipline just makes you a wuss. That's a hypothetical "you", btw, not directed at you Lue.
No. Full body routines require more conditioning. To be brief, they're harder. So a beginner, who's out of shape, will get more out a full body routine. Sure, you'll recover better from a split, but you'll also adapt less and maintain a lower anaerobic capacity. Why do think so many guys get sick on leg day? Because they only squat once a week and their conditioning sucks ass! Believe me, get yourself used to squatting 3+ times a week and "leg day sickness" becomes a laughable memory.So he or she might get more out of split training so there muscles would have couple of days to recover. Also don't people on steroids hit the gym twice a day cause there body recovers faster, cause of the steroids or strong "PHs"?!
Steroids are not strong PHs. They're just "Hs" - steroid are hormones. Yes, you can hit the gym twice a day on cycle. But, as I pointed out in my previous post, there is no reason why a properly conditioned natural athlete can't do them too.
09-05-2010, 07:59 PM
09-05-2010, 08:22 PM
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