Full Body Routines

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  1. Quote Originally Posted by Smont View Post
    You could just add more sets of squats. I used to do 3 sets of squats and 3 sets of stiff leg deadlifts 3x week and made a lot of progress for about 6 months straight.
    Lol ok fine. I knew that was coming.




    I also thought of this - I can plow right threw and be out of there fast!



  2. Quote Originally Posted by Whey View Post
    LOL I get it! Makes sense I do the same s***. Ive been rushing pushing with my reg routine all year. Im a little turned off, so im changing it up so I don't slip into a party frenzie. Im pretty sure im in a big time recovery deficit. Usually by summer I slip hard but I didn't this year. That was hard because the weather this summer was awesome.

    Im pretty sure my full body routine is not as intense as yours, but im happy at this pace this cycle is going for now. Ill prolly do it for maybe 8-12 weeks then do something more challenging.
    How do you measure your own recovery? For me it's always been a bit of a guessing game with a lot of trial and error hence the whole "recovery deficit" coming about lol . If you do think you are in a recovery deficit, do you notice that your progression has stalled or slowed down? If a deficit gets severe enough you can eventually even start back sliding on lifts. When I was doing a full body workout every other day, and after about 5 weeks I went from progression every other workout to back sliding for a week straight, I watched the "volume round table debate" I think it had Eric Helms, Jeff Nipperd, and a few other guys and that it when I reduced my volume to closer to 20 sets per week per body-part and went from training to failure on half of my sets (by accident) to always leaving 3-4 reps in the tank changing my focus to steady weekly progression and with an emphasis on adequate recovery. Gains went parabolic!

    I think you are already basically managing your recovery in the same way already, you mentioned " but im happy at this pace this cycle is going for now. Ill prolly do it for maybe 8-12 weeks then do something more challenging" just instead of cycling up/down the intensity over a week period you are doing in longer cycles, I think it's the same basic principles at work thou. I vaguely remember it now being called a overreach/deload training cycle by someone on YouTube.
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  3. Quote Originally Posted by Whey View Post
    yea that's cool. I should of mention that one of the main reasons im looking at a full body is because ive been missing workout days. That work out does look good. I do like that strategy of doing a upper body exercise + a lower body exercise in saving time when life gets busy. Definitely be using this.
    I'm 57 and a hard gainer. Also I don't always consume the calories I need. Then there's the big one, lack of time.
    I do push/pull and break muscle groups down. In and out of the gym in about 30min a day.
    Day 1:Chest, day2:shoulders & triceps, day 3:back & biceps, day4:legs.
    By breaking muscle groups down like this I'm not going to overwork and burn muscle. It enables me to have a life because I'm in and out in 30min or less.
    Sometimes I'll do 2 days of workout in one if I'm feeling it. I've been doing this for about 2yrs now and love it! I make great gains. During deer season last year I quit lifting in order to get deer out quicker. I didn't take care of myself. Loss weight down to like 169. This workout I do enabled me to climb back to 188-193lbs this summer. Breaking muscle groups down like this I can really hammer the Paticular muscle group I'm on. Gives ample rest between workouts so that muscles are fully healed and ready to be hammered again. If I miss a day I just pick back up where I left off.
    Theres days I don't feel like going. Those days I tell myself I'm only going to be there a short time. If I'm not feeling it.... On chest day for example I'd go in and at the least do bench because it's the major exercise. Just make sure you do the main exercises. Chest day/bench, shoulder day/military press, Ect... You get the picture.
    Best way to workout hands down if you just trying to be in shape, look & feel good. I've been lifting since 22yrs old and have lifted every program there is out there. Now if your competing this may not be for you.
    I'm at 12% body fat year around. I have one of the best body's in our gym. Planet Fitness...
    I usually do lower weights with high reps doing a lot of super setting.
    I just recently went to lifting heavy on the big 3 Squats, bench, military press, & DEADLIFTS. Everything else I do the high reps, lower weights.
    I'd like to lift heavier accross the board but everytime I do I end up with injuries. Guess it's my age.

  4. [QUOTE=jeffreyshea;6081831I have one of the best body's in our gym. Planet Fitness...[/QUOTE]

    Not sure that’s adding much to the post bro......bit like saying your the best tennis player having just won a best of 3 in a Spanish holiday resort against a drunk British guy wearing flip flops......hardly comparing yourself to proper lifters lol

  5. Quote Originally Posted by Whisky View Post
    Not sure thatís adding much to the post bro......bit like saying your the best tennis player having just won a best of 3 in a Spanish holiday resort against a drunk British guy wearing flip flops......hardly comparing yourself to proper lifters lol
    Lol, I have a pf membership I use when it's too cold in my basement or it floods from storms. My pf has probably 5 ppl that look like they lift and one of them is on juice year round and is only 200lbs at 6ft and no abs. He's a friend and he's more in love with gear then food or working out
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  6. Quote Originally Posted by Lionheart1776 View Post
    How do you measure your own recovery? For me it's always been a bit of a guessing game with a lot of trial and error hence the whole "recovery deficit" coming about lol . If you do think you are in a recovery deficit, do you notice that your progression has stalled or slowed down? If a deficit gets severe enough you can eventually even start back sliding on lifts. When I was doing a full body workout every other day, and after about 5 weeks I went from progression every other workout to back sliding for a week straight, I watched the "volume round table debate" I think it had Eric Helms, Jeff Nipperd, and a few other guys and that it when I reduced my volume to closer to 20 sets per week per body-part and went from training to failure on half of my sets (by accident) to always leaving 3-4 reps in the tank changing my focus to steady weekly progression and with an emphasis on adequate recovery. Gains went parabolic!

    I think you are already basically managing your recovery in the same way already, you mentioned " but im happy at this pace this cycle is going for now. Ill prolly do it for maybe 8-12 weeks then do something more challenging" just instead of cycling up/down the intensity over a week period you are doing in longer cycles, I think it's the same basic principles at work thou. I vaguely remember it now being called a overreach/deload training cycle by someone on YouTube.
    Yes my experience is very similar. Overreach/deload training yea man. When its time.. its time. If i dont i know ill slip down that water slide. Too many options for trouble lol.

  7. Quote Originally Posted by jeffreyshea View Post
    I'm 57 and a hard gainer. Also I don't always consume the calories I need. Then there's the big one, lack of time.
    I do push/pull and break muscle groups down. In and out of the gym in about 30min a day.
    Day 1:Chest, day2:shoulders & triceps, day 3:back & biceps, day4:legs.
    By breaking muscle groups down like this I'm not going to overwork and burn muscle. It enables me to have a life because I'm in and out in 30min or less.
    Sometimes I'll do 2 days of workout in one if I'm feeling it. I've been doing this for about 2yrs now and love it! I make great gains. During deer season last year I quit lifting in order to get deer out quicker. I didn't take care of myself. Loss weight down to like 169. This workout I do enabled me to climb back to 188-193lbs this summer. Breaking muscle groups down like this I can really hammer the Paticular muscle group I'm on. Gives ample rest between workouts so that muscles are fully healed and ready to be hammered again. If I miss a day I just pick back up where I left off.
    Theres days I don't feel like going. Those days I tell myself I'm only going to be there a short time. If I'm not feeling it.... On chest day for example I'd go in and at the least do bench because it's the major exercise. Just make sure you do the main exercises. Chest day/bench, shoulder day/military press, Ect... You get the picture.
    Best way to workout hands down if you just trying to be in shape, look & feel good. I've been lifting since 22yrs old and have lifted every program there is out there. Now if your competing this may not be for you.
    I'm at 12% body fat year around. I have one of the best body's in our gym. Planet Fitness...
    I usually do lower weights with high reps doing a lot of super setting.
    I just recently went to lifting heavy on the big 3 Squats, bench, military press, & DEADLIFTS. Everything else I do the high reps, lower weights.
    I'd like to lift heavier accross the board but everytime I do I end up with injuries. Guess it's my age.
    Nice man. Im glad you understand my need for time and that you still gain 20 lbs+ in a 30 min workout. I guess when im done this Full body crunch routine. Ill look into a split routine that can crunch my way out of the gym too. Thats awesome.

    Btw i also have one of the best body's in our gym too lol

  8. So i followed everyones input and I appreciate the help. For the moment ill do this EOD. So ill alternate the routines every other week.

    So EOD weeks that have 3 days ill do this.



    Then the following week that has 4 w/o days ill do this.
    (The second box ill just use as an option)


    But im still open for change.

  9. Quote Originally Posted by Whey View Post
    Nice man. Im glad you understand my need for time and that you still gain 20 lbs+ in a 30 min workout. I guess when im done this Full body crunch routine. Ill look into a split routine that can crunch my way out of the gym too. Thats awesome.

    Btw i also have one of the best body's in our gym too lol
    It helps that I've been pretty consistent lifting the last 30yrs. I've sat out a year here and there but the 10yrs I went without missing makes a difference. A week back in the gym I look like I never stepped away. Muscle memory is what they call it. Breaking my muscle groups down like I do likely won't do for somebody competing. I'm not... I'm just trying to have the best body in the gym... Lol.
    I really like the way I'm doing it. I'm still making good gains on 250mg/1cc a week of Enthanate. It's not my desire to be huge anyways. My goal is something like 210lbs. Goal used to be 192 which im at now. Funny thing is each time I reach a goal I want to be a little bigger. So I'm guessing it's always going to be like this... Just a little bigger.

  10. Quote Originally Posted by jeffreyshea View Post
    It helps that I've been pretty consistent lifting the last 30yrs. I've sat out a year here and there but the 10yrs I went without missing makes a difference. A week back in the gym I look like I never stepped away. Muscle memory is what they call it. Breaking my muscle groups down like I do likely won't do for somebody competing. I'm not... I'm just trying to have the best body in the gym... Lol.
    I really like the way I'm doing it. I'm still making good gains on 250mg/1cc a week of Enthanate. It's not my desire to be huge anyways. My goal is something like 210lbs. Goal used to be 192 which im at now. Funny thing is each time I reach a goal I want to be a little bigger. So I'm guessing it's always going to be like this... Just a little bigger.
    Day 1: Nothing but chest, Day :Shoulders & triceps, Day3:Back & Biceps, Day4 :Legs & DEADLIFTS.
    Sometimes I kill it... Other times I don't. I usually always do burnouts my last set.
    At 57 I just don't have the stamina to really do much more. If I were to do more muscle groups they wouldn't be quality lifts. This way the muscle groups in working can be hammered without killing me.

  11. Quote Originally Posted by jeffreyshea View Post
    Day 1: Nothing but chest, Day :Shoulders & triceps, Day3:Back & Biceps, Day4 :Legs & DEADLIFTS.
    Sometimes I kill it... Other times I don't. I usually always do burnouts my last set.
    At 57 I just don't have the stamina to really do much more. If I were to do more muscle groups they wouldn't be quality lifts. This way the muscle groups in working can be hammered without killing me.
    Exactly one of the main reasons why i was looking into a body split, is to avoid being exhausted and work on a fresh muscle group to plow my way out the door.

    No point having the best body in the gym, if your not going to go out and have some fun!

  12. Quote Originally Posted by Whey View Post
    Exactly one of the main reasons why i was looking into a body split, is to avoid being exhausted and work on a fresh muscle group to plow my way out the door.

    No point having the best body in the gym, if your not going to go out and have some fun!
    When I was doing full body I'd pick one or two exercises and just murder them.
    None of this 3x5 bullcrap for AIDS patients lol. 20-30 sets of heavy singles and doubles on BTN push press and deadlifts
    I am a carnivore (diet based exclusively on meat)- Here is my diet and training log
    http://anabolicminds.com/forum/workout-logs/303950-im-carnivore.html

  13. No way I could do a full body without falling out

  14. Quote Originally Posted by jeffreyshea View Post
    Day 1: Nothing but chest, Day :Shoulders & triceps, Day3:Back & Biceps, Day4 :Legs & DEADLIFTS.
    Sometimes I kill it... Other times I don't. I usually always do burnouts my last set.
    At 57 I just don't have the stamina to really do much more. If I were to do more muscle groups they wouldn't be quality lifts. This way the muscle groups in working can be hammered without killing me.
    Sometimes I do a workout early in the day and come back later day and do the next muscle group in line.

  15. I was doing 3 X full body a week, roughly 40-45 sets in total
    It's grueling, but I felt I wasn't as sore during the week. I managed good pumps on everything too, but you need to be seriously motivated to tackle them at 100%

  16. Quote Originally Posted by AdelV View Post
    I was doing 3 X full body a week, roughly 40-45 sets in total
    It's grueling, but I felt I wasn't as sore during the week. I managed good pumps on everything too, but you need to be seriously motivated to tackle them at 100%
    I did that on in my early years back when I was in my 20s.
    If your sore that's a good thing it means you've torn muscle tissue. The whole idea!
    The novice will get sore. This of us who have lifted for years it's a rarity to get sore. I lifted extra heavy on squats last week and I've not been that sore in 20yrs.Major pain! It was muscle soreness exactly what we want.
    BUT... Guess what, last night I woke up numerous time with my knee cap burning which is not muscle, it's a joint or something similar. Now what? I squat tommorow... Who knows

  17. Fortitude train8ng by Dr. Scott Stevenson is the best "full body" routine that I've used. Randall J. Strossens's super squats is a good program as well.
    ARA/ Evomuse Log.... Follow and laugh at my mediocre results http://anabolicminds.com/forum/supplement-reviews-logs/282586-evomuse-ara-log.html#post5403818
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