Who uses full body workouts?
- 04-12-2014, 12:21 PM
Who uses full body workouts?
How are the gains compared to standard splits?
I am growing tired of the same old 4-5 day split, and feel that frequency is simply too low now. I have a friend who has been utilizing full body for the past few months and has seen fantastic results, just wondering if anyone else here has/does successfully use them
- 04-12-2014, 07:47 PM
I have over the years on and off
Deads (more emphasis)
Push Press (medium or higher rep work)
(arm or grip or abs)
Day 2 off
Squats (medium hard since I DL hard Monday)
(arm or grip or abs)
Day 4 off
Same as Day 1 (but more emphasis on "Press " since I hit the deads harder on day 1 or would the speed work on the easy exercise say)
Day 7 off
Or something along those lines always hitting the main big lifts, starting within your abilities and adding weight weekly on the 2-4 main compound lifts. Did something like this with a few 20 rep squat cycles too. Woo hooo...! fun stuff
When I did a *Smolovesque dead routine a few years back, I started it hitting the stuff 2-3x per week depending on exercise.
Usually hit the entire body 2+x per
Worked quite well and certainly increased my work capacity and appetite as I think I gained a few pounds doing this (going from #230 to #240 at the time) , as at first I was used to splitting the leg/hips stuff and upper body shoulder/chest.
On the S-----v Mark II it was, first you take a few weeks and work up to you average 1RM, take a back off week, then take 70%-75% of that and start the 3 sets of x9...
1 3x9 (3 sets of 9)
Wk 2 4x7
Wk 3 5x5
Wk 4 6x3
Following week or weeks...
Work to 95% x2's and up to your max singles 100%- 103% maybe
- 04-12-2014, 08:01 PM
I am thinking of implementing a 4 day split that, while not full body, will provide more frequency. Something like:
Mon - Chest, shoulders, tris
Tue- Legs, back, bis
Wed-Off (cardio and abs)
Thu- Chest, shoulders, tris
Fri- Legs, back, bis
Sat-off (cardio maybe)
The first two workouts of the week will be heavier, lower volume. The second two days will be higher volume, smaller rest periods. Also I will switch the exercises a bit. For instance, maybe on the first two days I do primarily barbells, and the second two days is more focused on dumbbells and machines.
I use to do something similar to this when I was younger and got pretty good results, but eventually I moved to a five day split and have been doing pretty much the same thing for four years now lol. Time to innovate.
04-12-2014, 09:40 PM
The thing to remember when switching exercises and volume is to be able to "track the progress" ie: adding weight/reps to bar, otherwise one goes in and just lifts hard, but it is hard to detect where you are heading or if you progress is really more linear. I always picked the 3-5 lifts and then any added assistance did the higher volume and or switching.
But that is just me. Your goals may vary and allow different approaches.
04-12-2014, 09:50 PM
04-13-2014, 08:52 AM
04-13-2014, 09:33 AM
If u wanna try full body, just do 5x5 madcow style. You're not gonna want to go more than 3 times a week when u start squatting every day
Unless you're already really strong in the barbell movements. If that's the case, nvm
04-13-2014, 10:05 AM
Although, I feel like the plan I outlined above may suit me better. Still allows for focus on individual parts twice a week.
04-13-2014, 06:28 PM
Check out my videos here: https://www.youtube.com/user/ballerj63/videos
Currently doing starting strength with IIFYM 70/160/200 F/C/P
Wanting to get down to at least 10 % BF by August 2014
04-13-2014, 07:21 PM
04-13-2014, 07:50 PM
04-13-2014, 08:58 PM
04-13-2014, 09:12 PM
That is a ridiculous bench!
04-13-2014, 09:20 PM
04-13-2014, 09:30 PM
I think that I will change the layout to:
Mon, Thur - Chest shoulders tris
Wed - Legs
Tue, Fri - Back and bis
It always takes me several days to fully recover from doing heavy legs, and tbh I have pretty thick upper legs as it is lol (not that bigger wouldn't be better ).
04-13-2014, 09:33 PM
Yeah, nothing that any sleeping aids have on a good back or leg workout. I always feel so accomplished after that.
04-13-2014, 09:40 PM
04-13-2014, 09:41 PM
Ha! I plan my day around a 15-20 min power nap. If I know it can't happen, I switch days.
04-15-2014, 03:17 PM
I'm currently reworking my program, but I typically do full body workouts twice a week. I love barbells and complex, functional movements. I now do them with high volume, and it's great for gains. I used to follow HST years back, then I was powerlifting (starting strength and then 5/3/1 w/periodization method), but now I've switched back to more of an HST type workout.
I stick to barbell only for my main lifts, and then use ancillary exercises for lagging body parts only.
04-15-2014, 10:54 PM
Yes there definetly is a place for full body workouts, my experience is working up to them, starting with mabee 2 muscle groups workout being 30 min 3 times a week, working upto 5 times a week 5 groups for 2 hrs at a time, Ive only lifted bench 245, squat 315 but ive had sparing partners in mma that could bench over 500 and been competitive, and mma is a great full body workout youll be sore in in every crevis of your body, great for conditioning and sports
04-15-2014, 11:13 PM
Full body workouts can be extremely useful if you're trying to recover from strains or slight pains because you only lift once a week (depending on the program) HIT can be very beneficial with these workouts
04-16-2014, 12:22 AM
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