Full body workouts, and who does them?

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    Full body workouts, and who does them?


    Considering on really switching it up on lifting.... what yall think on three times a week full body workouts.

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    I use them when I'm healthy.

    Can be very productive if well designed.

    Br
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    The way my current workouts are set up its kind of a mish mosh one day a week i do a full body circuit and the other days i usually focus on one body part but always hit multiple parts like i'll focus the main part of the day on legs persay then throw in 50 pullups and 100 pushup variations or something along those lines.
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    i have them for most of my workouts over the years. love em.
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    Zir red: what would be an example. I would have a main lift, core lift for each body part that would rotate from three different lifts.
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    Jump shot I like your idea... I might do that instead but maybe focus on a circuit.
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    Quote Originally Posted by madds87 View Post
    I would have a main lift, core lift for each body part that would rotate from three different lifts.
    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.

    when i do full body i think movements not body parts. for example i would do 1 day that was overhead stuff so every lift was done in some part above the head. a from the floor day where i could do snatches, cleans, farmers, deadlifts, yokes, stone lifts, weight over bar, etc. you could do the RKC type of workout with swings and turkish getups or bench and deads.
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    I am thinking of switching to a 3 day a week full body routine. Think it would help free up some time.
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    Well tomahawk I think you could just do deadlifts and be happy.
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    Quote Originally Posted by madds87 View Post
    Well tomahawk I think you could just do deadlifts and be happy.
    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.
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    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
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    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
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    While I train one or two muscle groups a day
    I incorporated a sort of full-body stimulation on deadlift day,
    giving priority to deadlift (do those first)
    then I switch to squats, front squats and abs
    This comes after chest/tri day so the muscles the only muscles
    not really involved there are trained the day before.
    Heaviest day for sure, but totally worth it, very noticeable improvements
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    I usually do full body, but with a focus on one area more than the others.
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    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
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    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
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    Quote Originally Posted by ZiR RED
    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
    Im having a hard time grasping this idea. Also some of these workouts I have not even heard of.... Scaptions?
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    Quote Originally Posted by Docmattic
    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
    That looks brutal! I might try this for a week and one on one off ordeal.
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    Quote Originally Posted by RenegadeRows
    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
    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.
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    Thank yall all for the ideas im getting some great thoughts here and cant wait to start a new regimen
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    Quote Originally Posted by dunhill225
    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
    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.
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    Quote Originally Posted by madds87 View Post
    Im having a hard time grasping this idea. Also some of these workouts I have not even heard of.... Scaptions?
    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
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    Quote Originally Posted by madds87

    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.
    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.
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    Quote Originally Posted by madds87 View Post
    That looks brutal! I might try this for a week and one on one off ordeal.
    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.
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    Quote Originally Posted by Docmattic View Post
    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 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.
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    Quote Originally Posted by dunhill225 View Post
    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.
    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.
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    Quote Originally Posted by ZiR RED View Post
    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
    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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    Quote Originally Posted by madds87 View Post
    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)
    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.

    Br
  

  
 

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