Best combinations for workout routine

  1. Registered User
    ege96's Avatar
    Stats
    6'2"  92 lbs.
    Join Date
    May 2013
    Posts
    5
    Answers
    0

    Best combinations for workout routine


    Hi folks,

    Just want to learn which body parts can be combined together in a workout ? What kind of combinations would you suggest. For 2-3 weeks I have been trying to find the best combinations but it seems they are not too efficient.

    Thanks.

  2. Registered User
    6andaHalf's Avatar
    Stats
    6'6"  223 lbs.
    Join Date
    Nov 2011
    Posts
    547
    Answers
    0


    Well first of all, even if your program was awesome 2-3 weeks wouldn't tell you much. Going into the you need to understand that it will take months to see decent improvements.

    If you are just starting out, I would recommend a full body workout 3 times a week. Make sure to incorporate the 3 big lifts (squats, deadlifts and bench). You may want to alternate intensity on deadlift and squats though, as it can be taxing to hit both of those lifts hard in the same day.

    Try a Mon, Wed, Fri plan and make sure your diet is aimed towards your goals. If you want to gain, dont gain more than 1lbs a week or it will mostly be fat and vice versa for fat loss. Dont lose more than a pound a week or it will be muscle too. This is a very general thing to say but for the sake of simplicity...

    Hope this helps
    Currently logging: http://anabolicminds.com/forum/cycle-info/236161-dymethazine-4-ad.html
  3. Registered User
    ege96's Avatar
    Stats
    6'2"  92 lbs.
    Join Date
    May 2013
    Posts
    5
    Answers
    0


    Thanks for your response!

    You're right,I also think same. 2-3 weeks can't make such a difference. Problem is about my planning, I am working out 4 days a week but not in a plan , morely with "feelings".
    It's not a good habit when you eat well,sleep well to gain muscle.Training gotta meet dedication.
    I love deadlifting and bench-pressing a lot and benefit from major lifts like you said.

    Doing a full body workout really needs time -thing that I should spend with real caution- so doing 2 part for 4 day in a week with one day rest interval seems best for me.
    •   
       

  4. Registered User
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,057
    Answers
    0


    Lower-Focus on Deads
    Upper-Focus on Bench/horizontal plane
    Lower-Focus on Squats
    Upper-Focus on Overhead press/vertical plane
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  5. Registered User
    GeekPoop's Avatar
    Stats
    6'0"  232 lbs.
    Join Date
    Feb 2009
    Age
    27
    Posts
    5,268
    Answers
    0


    Quote Originally Posted by Sean1332 View Post
    Lower-Focus on Deads
    Upper-Focus on Bench/horizontal plane
    Lower-Focus on Squats
    Upper-Focus on Overhead press/vertical plane
    This is good suggestion

    or catergorize your days into lifts and accesorry lifts

    e.g. deadlift and than accessory lifts
    Serious Nutrition Solutions
  6. Registered User
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,057
    Answers
    0


    Quote Originally Posted by GeekPoop View Post
    This is good suggestion or catergorize your days into lifts and accesorry lifts e.g. deadlift and than accessory lifts
    I meant it to come out as what you said haha
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  7. Registered User
    6andaHalf's Avatar
    Stats
    6'6"  223 lbs.
    Join Date
    Nov 2011
    Posts
    547
    Answers
    0


    Yup, if you want to do a 4 day, upper/lower/upper/lower is the they way to go for a beginner. Make sure there is a rest day after day two and four. I wouldnt work out more than 3 days straight until you are more trained.
    Currently logging: http://anabolicminds.com/forum/cycle-info/236161-dymethazine-4-ad.html
  8. Registered User
    Swanson52's Avatar
    Stats
    6'2"  300 lbs.
    Join Date
    Jul 2003
    Age
    39
    Posts
    3,075
    Answers
    0


    Quote Originally Posted by Sean1332 View Post
    Lower-Focus on Deads
    Upper-Focus on Bench/horizontal plane
    Lower-Focus on Squats
    Upper-Focus on Overhead press/vertical plane
    I'll rejoice to the moon when I see noobz do legs 2x/week.
    Don't worry, man, someday I'ma be nobody too.
  9. Registered User
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,374
    Answers
    0


    Quote Originally Posted by Sean1332 View Post
    Lower-Focus on Deads
    Upper-Focus on Bench/horizontal plane
    Lower-Focus on Squats
    Upper-Focus on Overhead press/vertical plane
    lol 5/3/1 style

    op, this is pretty much the best split
  10. Registered User
    asooneyeonig's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2011
    Age
    40
    Posts
    1,175
    Answers
    0


    Best is the one you believe in. Dont worry about majoring on the minors. Even a bad program will get results with enough intensity, enough food, and enough sleep.

    I do believe nearly everyone would benefit from focusing on what mankind has focused on for centuries to get big; squats, bench, overhead, deads, etc and supplement to fix your weak links. Which can change over time. And by time I mean over a span of months and years.

    Full body works great if you follow the above recommendations. Most people that only know splits think you need like 15 or more exercises for a full body work out. You can do full body with squats and dips for example. 2 exercises.

    Its much easier and simpler to design a program around a few major movements instead of body parts. Fewer movements can work more muscles than just working muscles.
    you can call me "ozzie" for short.
  11. Registered User
    ege96's Avatar
    Stats
    6'2"  92 lbs.
    Join Date
    May 2013
    Posts
    5
    Answers
    0


    Man, I don't believe in full body workouts. I've been doing 2 parts workout for a long time and I admit I benefited a lot from this method.

    Currently I'm doing chest and legs, arms and abs,shoulder, and on shoulder on another day.

    I'm focused on major lifts like deadlift/bench press/squats/overhead presses. And LOVE doing them. You suggest my plan ?
  12. Registered User
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,804
    Answers
    0


    Well, there is nothing wrong with at least a stint (6 weeks maybe) of doing full body workouts on a handful of the 5-7 compounds. It teaches some good work ethic and learning to get uncomfortable while getting some overall systemic training. See 5x5 training



    *** All that said... Sean's original post is pretty much the holy grail, if one is interested in full body transformation in power, mass and strength of the large(st) structures of the body.
  13. Registered User
    ege96's Avatar
    Stats
    6'2"  92 lbs.
    Join Date
    May 2013
    Posts
    5
    Answers
    0


    Man could you give me an example routine (movements) ?? Including your upper/lower strategy. (For 4 days)
  14. Registered User
    asooneyeonig's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2011
    Age
    40
    Posts
    1,175
    Answers
    0


    Quote Originally Posted by ege96 View Post
    Man, I don't believe in full body workouts. I've been doing 2 parts workout for a long time and I admit I benefited a lot from this method.

    Currently I'm doing chest and legs, arms and abs,shoulder, and on shoulder on another day.

    I'm focused on major lifts like deadlift/bench press/squats/overhead presses. And LOVE doing them. You suggest my plan ?
    your lack of belief is why you would not get optimal results from a full body program.

    here is a way to get a full body workout with a movement based program.

    start with the 4 days you listed, the main lift and then accessory work for those lifts. now take that accessory work and shift it over 1 day. if you have the days as squat, bench, deadlift, overhead, that would give you a upper and lower body, ie full body, workout everyday. plus it would allow you to be more fresh for more work and therefore have a higher overall intensity with the same frequency and possibly higher volume.

    does that make sense?
    you can call me "ozzie" for short.
  15. Registered User
    Swanson52's Avatar
    Stats
    6'2"  300 lbs.
    Join Date
    Jul 2003
    Age
    39
    Posts
    3,075
    Answers
    0


    Quote Originally Posted by ege96 View Post
    Man could you give me an example routine (movements) ?? Including your upper/lower strategy. (For 4 days)
    Bench
    Squat
    Deadlift
    OHP

    There are your movements. Supplement however you want to, or however your points of failure dictate you need to.
    Don't worry, man, someday I'ma be nobody too.
  16. Registered User
    ege96's Avatar
    Stats
    6'2"  92 lbs.
    Join Date
    May 2013
    Posts
    5
    Answers
    0


    Doing these four movements four times a week,will it be sufficient bro ?
  17. Registered User
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,057
    Answers
    0


    Quote Originally Posted by ege96 View Post
    Doing these four movements four times a week,will it be sufficient bro ?
    Yes. More doesn't always equal better.

    Day 1- Bench Press, another chest movement, horizontal row, tri/rear delt
    Day 2- Deadlift, lunges, good mornings
    Day 3- Overhead pressing, another pressing movement if you want, vertical pull movement, bi/rear delt
    Day 4- Squat, front squat, Romanian deadlift
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  18. Registered User
    GeekPoop's Avatar
    Stats
    6'0"  232 lbs.
    Join Date
    Feb 2009
    Age
    27
    Posts
    5,268
    Answers
    0


    Quote Originally Posted by ege96 View Post
    Doing these four movements four times a week,will it be sufficient bro ?
    ive done upper /lower splits almost since i started
    Serious Nutrition Solutions
  19. Registered User
    6andaHalf's Avatar
    Stats
    6'6"  223 lbs.
    Join Date
    Nov 2011
    Posts
    547
    Answers
    0


    Quote Originally Posted by ege96 View Post
    Doing these four movements four times a week,will it be sufficient bro ?
    I don't really think many understood your question. These are the four movements that you would base each of the days off of. That's not to say that you were going to perform all 4 of these movements 4 times a week. You can rotate them.

    So an example is:
    Monday- hitting bench then completing the rest of a decent upper body workout including pulling motions like bent rows. Bench is that days staple though.

    Tues: Base a lower day around Squats then leg accessory work.

    Thurs: Dead lifts and then the rest of an upper day (this is also the day I throw in overhead press)

    Friday: Back to legs so maybe front squats or back squats in a different rep range or intensity. Throw in a different stance of leg press to alternate you two lower day.



    You really just want to use one of those for exercises to base an individual workout day on. That's not to say that you can't do more than one on the same day, you are just going to have to judge how you feel. You may feel like you're able to to conquer all of the upper body motions in one day and then all of the leg motions the next but id still vary the mon/ thurs and the tues/ fri routine somewhat. Doing two of those big motions (or more) in one day can be taxing.

    Good luck
    Currently logging: http://anabolicminds.com/forum/cycle-info/236161-dymethazine-4-ad.html
  20. Registered User
    Swanson52's Avatar
    Stats
    6'2"  300 lbs.
    Join Date
    Jul 2003
    Age
    39
    Posts
    3,075
    Answers
    0

    Best combinations for workout routine


    Quote Originally Posted by 6andaHalf View Post
    I don't really think many understood your question. These are the four movements that you would base each of the days off of. That's not to say that you were going to perform all 4 of these movements 4 times a week. You can rotate them.

    So an example is:
    Monday- hitting bench then completing the rest of a decent upper body workout including pulling motions like bent rows. Bench is that days staple though.

    Tues: Base a lower day around Squats then leg accessory work.

    Thurs: Dead lifts and then the rest of an upper day (this is also the day I throw in overhead press)

    Friday: Back to legs so maybe front squats or back squats in a different rep range or intensity. Throw in a different stance of leg press to alternate you two lower day.



    You really just want to use one of those for exercises to base an individual workout day on. That's not to say that you can't do more than one on the same day, you are just going to have to judge how you feel. You may feel like you're able to to conquer all of the upper body motions in one day and then all of the leg motions the next but id still vary the mon/ thurs and the tues/ fri routine somewhat. Doing two of those big motions (or more) in one day can be taxing.

    Good luck
    Deadlifts are legs.

    Monday-Squat
    Wednesday-Bench
    Friday-Deadlift
    Saturday-OHP

    "Legs"
    Press
    "Legs"
    Press
    Don't worry, man, someday I'ma be nobody too.
  21. Registered User
    6andaHalf's Avatar
    Stats
    6'6"  223 lbs.
    Join Date
    Nov 2011
    Posts
    547
    Answers
    0


    Deadlifts are almost everything.

    I wouldn't label it, man. But yea, like I said.... pick one a day and rotate. Deadlifts work great for a pulling motion of an upper day as well as just "legs"... you don't have to force them into a leg day.

    As a matter of fact I find it better sometimes for deads to not be part of a leg day. I squat heavy multiple times a week and doing deadlifts on the same day as heavy squats is rough on my CNS. Doing deads on the same day as OHP on the other hand is much easier for me to have a higher intensity
    Currently logging: http://anabolicminds.com/forum/cycle-info/236161-dymethazine-4-ad.html
  22. Registered User
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,057
    Answers
    0


    I see how people say Deads are for the back since the erectors are so heavily involved, but not so much for hypertrophy purposes. Wrecking your posterior chain Thursday, followed by squats Friday-would thoroughly suck donkey balls.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  23. Registered User
    Wrivest's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Jun 2012
    Age
    33
    Posts
    2,159
    Answers
    0


    Quote Originally Posted by Sean1332 View Post
    Yes. More doesn't always equal better. Day 1- Bench Press, another chest movement, horizontal row, tri/rear delt Day 2- Deadlift, lunges, good mornings Day 3- Overhead pressing, another pressing movement if you want, vertical pull movement, bi/rear delt Day 4- Squat, front squat, Romanian deadlift
    ^^ this! I stayed on a routine that pretty much mirrored this for a few month, and numbers shot up! I'm still pretty similar, but am doubling up lifts, then throwing in full body/compound/Oly lifts on my other days. To "not believe" in full body work, IMO, is kinda nuts...but that's just me
  24. Registered User
    Swanson52's Avatar
    Stats
    6'2"  300 lbs.
    Join Date
    Jul 2003
    Age
    39
    Posts
    3,075
    Answers
    0

    Best combinations for workout routine


    Quote Originally Posted by 6andaHalf View Post
    Deadlifts are almost everything.

    I wouldn't label it, man. But yea, like I said.... pick one a day and rotate. Deadlifts work great for a pulling motion of an upper day as well as just "legs"... you don't have to force them into a leg day.

    As a matter of fact I find it better sometimes for deads to not be part of a leg day. I squat heavy multiple times a week and doing deadlifts on the same day as heavy squats is rough on my CNS. Doing deads on the same day as OHP on the other hand is much easier for me to have a higher intensity
    I hate the term "leg days", but DL are done along with PC or lower accessory work, including things like OLY squats, front squats, etc. Therefore, for people like me, deadlifts are not considered an upper body exercise (if one has to separate into upper/lower or whatever).

    Deads + squats 2x/week, all on separate days, seems like poor programming. Real deads, not some mid-thigh rack pull into a shrug bullshyt.
    Don't worry, man, someday I'ma be nobody too.
  25. Registered User
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,804
    Answers
    0


    Quote Originally Posted by Swanson52 View Post
    I hate the term "leg days", but DL are done along with PC or lower accessory work, including things like OLY squats, front squats, etc. Therefore, for people like me, deadlifts are not considered an upper body exercise (if one has to separate into upper/lower or whatever).

    Deads + squats 2x/week, all on separate days, seems like poor programming. Real deads, not some mid-thigh rack pull into a shrug bullshyt.
    Agreed. I never penned DL's as an "only part" of the body lift. This is a huge main overall body lift and depending on how one's build is (ie: made for pulling) then good heavy time spent on this lift, makes huge transformations in the entire body's mass and power from head to toes. Rows or chins et al. are more "upper only"

    I used this years ago and liked the layout, write up and simplicity...
    And no, you do not have to use singles or really lower reps. (adjust the percents) You can do say 5x5's with a little tinker on a med/light/heavy set up and still get great over all mass and strength gains.

    http://articles.elitefts.com/trainin...e-triumvirate/
  26. Registered User
    6andaHalf's Avatar
    Stats
    6'6"  223 lbs.
    Join Date
    Nov 2011
    Posts
    547
    Answers
    0


    Quote Originally Posted by Swanson52 View Post
    Deads + squats 2x/week, all on separate days, seems like poor programming. Real deads, not some mid-thigh rack pull into a shrug bullshyt.
    *goes to cry in the corner*

    Haha I do a pull push leg split usually so yeah, I use them on my pull day. Wasn't always like that, just got the best results and was able to lift the hardest DL on days I'm not squatting too.

    Rack pulls/shrug bs .... lol. I appreciate your assumptions.
    Currently logging: http://anabolicminds.com/forum/cycle-info/236161-dymethazine-4-ad.html
  27. Registered User
    Swanson52's Avatar
    Stats
    6'2"  300 lbs.
    Join Date
    Jul 2003
    Age
    39
    Posts
    3,075
    Answers
    0


    Quote Originally Posted by 6andaHalf View Post
    *goes to cry in the corner*

    Haha I do a pull push leg split usually so yeah, I use them on my pull day. Wasn't always like that, just got the best results and was able to lift the hardest DL on days I'm not squatting too.

    Rack pulls/shrug bs .... lol. I appreciate your assumptions.
    I wasn't making any assumptions about you, I was speaking in generalities.

    Dry thine eyes, youngster.
    Don't worry, man, someday I'ma be nobody too.
  28. Registered User
    6andaHalf's Avatar
    Stats
    6'6"  223 lbs.
    Join Date
    Nov 2011
    Posts
    547
    Answers
    0


    Haha yea no sweat bud. "Generally" I can agree with you guys.
    Currently logging: http://anabolicminds.com/forum/cycle-info/236161-dymethazine-4-ad.html
  29. Registered User
    Jackriddle's Avatar
    Join Date
    Sep 2013
    Posts
    26
    Answers
    0


    I think combination of weight training with cardio exercise is the right choice if you are looking for a combination. There are various types of combinations that you can choose for your workout sessions. You can ask your instructor for full body workout plan or split workout plan according to the body requirement. I used to take pre-workout supplements so that I can get energy and can do the workout for a longer time. My trainer suggested me to use USPlabs Jack3d supplement which taste amazing.

    As, I used to do full body workout I also do cardio exercise when I am off to gym. I go to gym for 3 times in a week. This also helps in recovering my muscles. You can opt for overhead shoulder press with a dumbbells stationary lunge or front squat with bench press exercise. Moreover, the best combination is one that suits you and you can judge it by doing various exercise as every person has a different physique.
  30. Registered User
    Tomahawk88's Avatar
    Stats
    5'7"  250 lbs.
    Join Date
    Dec 2007
    Posts
    9,086
    Answers
    0


    Full body workouts
    Old bump
  •   

      
     

Similar Forum Threads

  1. Replies: 9
    Last Post: 01-08-2010, 06:24 PM
  2. Best peptide combination for Fat Loss?
    By Mr.50 in forum IGF-1/GH
    Replies: 4
    Last Post: 03-23-2008, 06:58 PM
  3. Best supp for PRE WORKOUT PUMP???
    By freakabe in forum Supplement Logs
    Replies: 25
    Last Post: 01-30-2008, 10:20 AM
  4. Replies: 8
    Last Post: 12-16-2007, 10:54 PM
  5. Replies: 0
    Last Post: 04-19-2007, 05:24 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in