Feedback on Full Body Routine
- 01-17-2013, 10:40 AM
Feedback on Full Body Routine
Over the past couple of weeks I've been doing a full body routine, 21/2 to 3 days a week. I'm loving it so far and enjoy feeling each muscle group worked 3 times per week.
Wanted some feedback from those that have experience with full body routines. How does this look? What has been your experiences? I've used them in the past and seem to remember great results.
Smith military press
Triceps push downs
Stiff legged DLs
Weighted pull ups
Db lat raises
Standing calf raises
Hanging leg raises
Incline Bbell bench
Overhead DB tricep extensions
-On days 2 and 3 I use a 1-2-1 rep timing with a nice pause on the contracted part of the lift.
-Smith machine is being used due to current back pain and recommendations from chiropractor. Same with "supported" back exercises like t-bar and cable rows.
- 01-17-2013, 10:54 AM
Toss out the movement on the Smith and make them BB movements. The Smith is an unnatural angle and actually puts more stress on the lower back compared to the BB movements. I'm not a fan of upright rows as they're rough on the shoulders; sub in the volume with mid-trap work (e.g. facepulls) and throw in more weighted core work.M.Ed. Ex Phys
01-17-2013, 11:26 AM
01-17-2013, 04:23 PM
01-17-2013, 04:24 PM
01-17-2013, 04:27 PM
01-17-2013, 10:04 PM
Thanks guys. Did machine crunches today with 100lbs of weights. Didn't see these recommendations until tonight.
01-18-2013, 09:15 AM
01-18-2013, 10:33 AM
Add turkish getups, medicine ball throws (twisting, over head, slams, etc.), rotation and anti-rotation to the list of core movements.
I second ditching the smith machine movements. If you want to reduce spinal loading then learn to love unilateral leg movements (pitcher squats, split squats, single leg RDL's, etc).
01-20-2013, 09:20 PM
How many days rest do you guys typically put between full body workouts?
Saturday I did 3x8 on all exercises and Monday I was going to do 5x5 on the compound lifts?
Is that too soon? Still fill a little fatigued in my muscles tonight.
01-20-2013, 10:34 PM
I go 1 to 2 days depending on how hard I go on each workout! Love full body days though, seem so much more worth the time & effort!
01-21-2013, 01:18 PM
Usually I structure my full body routines around a MWF pattern.
Monday is heavy loading.
Wed is lighter loading and more unilateral type movements
Friday is either moderate load or dynamic effort
Or you can do something in this range
Monday: Heavy load lower, moderate load upper
Wed: light loading full body
Friday: Moderate load lower, heavy load upper.
01-23-2013, 08:35 PM
it looks good. I did full body for the past month and found I need more valume and rest time (upper/lower is what I currently do)
For full body workout I would do
01-24-2013, 11:28 AM
Thanks to the past two gents that have responded. I'll take the feedback and use it from everyone.
I will keep M as 5x5, I'll due W 12-15, and F 8-10
I'm on my 4th week of full body and I'm loving it. Feel so much more accomplished in the gym and I'm getting to do most all my favorite lifts throughout the week.
This past week I switched out smith squats for a plate loaded squat machine and smith military press for a machine shoulder press.
I know those aren't the exact lifts I should sub for, but my lower back is still tender once the weight gets up there. Anytime infer above 315 on the regular squat it's some significant lower back stress.
01-24-2013, 11:36 AM
How often do you perform unilateral leg work such as walking lunges, Bulgarian split squats, etc.? You could have tight hips from neglecting these types of movements.
M.Ed. Ex Phys
01-24-2013, 12:17 PM
01-24-2013, 12:39 PM
01-24-2013, 12:47 PM
Rodja... Instead of switching up his routine.. what type of layout would you recommend to him? If you had it your way.
The Historic PES Legend
01-24-2013, 12:51 PM
Enjoying the thread. Nice to hear what works for everyone. One of my favorite things about training. What works for one isn't what someone else may suggest. It's truly unique.
01-24-2013, 12:56 PM
Lower body would have one day structured around deads and the other day around squats. The intensity would rotate each week. For example, week 1 would be heavy deads and rep squats. Each session would have one hip extensions accessory movement (e.g good mornings, SLDL/RDL), one unilateral movement, and core. These are done for 4-3 sets of 10-15 reps with variety as necessary.
Upper body would be a bit more complex. One day would be heavy vertical flexion/extension (e.g. pullups, dips, overhead presses) with moderate horizontal flex/ex (e.g. rows, chest presses) as accessory work. The next day would be the opposite: heavy horizontal flex/ex and moderate vertical flex/ex.
M.Ed. Ex Phys
01-24-2013, 01:45 PM
Also Iam just speculating but maybe your squat form needs help? maybe your legs are too narrow to the point where you dont squat between your legs but on top of them resulting in extra tension on the back....(I had this problem) try spreading your legs more...
01-24-2013, 01:50 PM
01-24-2013, 02:06 PM
01-25-2013, 07:52 AM
Thanks for the continued replies everyone.
Did light deadlifts yesterday with 3x225 for with 8-10 reps a set. Made sure to have someone form check me with each set and paused at the top for two seconds each rep. Felt good. I did use a belt. No back pain today. Hopefully this will be the case.
My back seems to start rounding as soon as I get low and grasp the bar. I make sure my shoulders are back and everything. Not sure why it's doing that...unless it has to do with the flexibility that I lack.
01-25-2013, 08:47 AM
lboston If you are doing a conventional deadlift then your should protract your shoulders when you grasp the bar. This will effectively increase "length of your arms" so to speak and allow you to set up a little easier.
Can you get a picture taken of your setup (or better yet, a video of the lift) for analysis.
Also, I'd keep the reps under 5-6 on conventional dead lifts. You are better off doing 6 x 5 with about 75-80% 1 RM than 3 x 10 @ 75-80% 1 RM.
01-25-2013, 08:54 AM
01-25-2013, 09:01 AM
01-25-2013, 06:40 PM
I heard that its good to do deadlifts in very low reps and with higher reps your forms suffers and you risk getting injured. (Most injuries supposedly happen on the way down) I deadlift in ~5 range.
This is a very good video on deadlift form
As for deadlift form I would recommend watching the above video and than doing deadlifts next to the mirror to see if your form looks good.
If your back is rounding on the way back down maybe you dont bend at the knees enough or do it to late?
01-25-2013, 09:12 PM
It's better to do 10 x 3 @ 75-80% 1rm with 30 -45 seconds rest after each than 3 x 10 @ 75-80% 1rm with 3 min rest in between.
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