Best combinations for workout routine
- 10-23-2013, 02:13 PM
- 10-23-2013, 03:09 PM
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
10-23-2013, 05:07 PM
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.
10-23-2013, 05:38 PM
Lower-Focus on Deads
Upper-Focus on Bench/horizontal plane
Lower-Focus on Squats
Upper-Focus on Overhead press/vertical plane
10-23-2013, 06:24 PM
10-23-2013, 06:25 PM
10-23-2013, 06:38 PM
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.
10-23-2013, 06:46 PM
10-23-2013, 07:54 PM
10-23-2013, 08:49 PM
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.
10-24-2013, 02:36 AM
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 ?
10-24-2013, 06:50 AM
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.
10-24-2013, 08:40 AM
Man could you give me an example routine (movements) ?? Including your upper/lower strategy. (For 4 days)
10-25-2013, 11:55 AM
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.
10-25-2013, 01:58 PM
10-26-2013, 09:18 AM
10-26-2013, 09:52 AM
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
10-26-2013, 10:09 AM
10-26-2013, 10:53 AM
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.
10-26-2013, 11:35 AM
10-26-2013, 12:51 PM
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
10-26-2013, 12:56 PM
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.
10-26-2013, 03:46 PM
10-27-2013, 08:42 AM
Best combinations for workout routine
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.
10-27-2013, 09:33 AM
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.
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