in for support brotha
Starting Total Body training this week. Starting weight of 173lbs at approx 11% body fat at 6'0". I will try to get some pictures up by the end of this week.
Tue/Thur most likely calves/abs and 2 sets of 8 on bi/tri if I feel necessary.
First day today was used to figure out starting weight etc but turned out to be a pretty good workout.
Squat - 185x8x4
Rack Deads - 155x8x4
Single Arm Dbell Row - 50x8x4
Barbell Bench - 175x8x4
Skull Crushers - 60x8x4
Military Press - 95x8x4
Chins - Body Weight (173) x8x4
Total workout time was 55 minutes. Hopefully narrow this down to 45 min tops by next week.
All critiques/comments welcome
in for support brotha
Looks Good! Keep it goin!
No priority for back, but it has put on quite a bit of size in the last 2 months. I figured the rack deads would hit lower and the dbell rows for upper. Should I just stick with the deads?
I figured my squat would suck because I broke my femur about 3 years ago and I have pretty weak knees. I took it easy today, but next week I should be doing 225x8x4.
rack deads will work pretty well for you.
I prefer deads from the floor or even a platform; I find the greater range of motion puts greater stress on the lats. If it were me, I'd do dead and chins one day, squats and rows the next.
However, that is personal preference. Rack pulls are very good for increasing your grip strength and moving more weight than you could for a full ROM dead.
I'm going to have to keep track of my weights used in Excel so I can be sure I'm increasing weight each week despite the workouts being alternated.
How do you guys feel about doing a few sets for bi/tri and abs/calves on the days in between full body workouts?
I just make sure all my workouts incorporate either a DL or a squat variation. Usually I alternate back and forth between the two each workout.
Keeping track of the weight you move becomes second nature after a while. If using Excel will help, go for it!
Just bear in mind that with such high frequency, your volume does not need to be very high for those accessory lifts.
the best components for gaining size are regular deadlifts/squats/bench. if you're doing squats on MWF, you may find rack deads work better for you since your legs/glutes are already toast. alternatively, you may find that little extra work from your legs helps better elevate your GH levels - remember that the more compound the movement, the more GH is released. if you're dropping the weight by 50-75 pounds because your legs are toast though, rack deads may be a better option for you.
If you pull from the floor, or even better a platform, Deads are very much a leg movement, so in that sense they would replace squats. Their hip-dominant however, so I typically incorporate a less taxing quad-dominant movement on dead day: lunges, single-leg squat, etc.
You still end up doing total body, I'm not suggesting a split. One day would be squats with some other back/hip movement, the next deads with some other quad movement.
Throw in a couple of upper-body pushes and another pull and you're set!
However, don't think that I'm trying to say "I'm right and you're wrong" - cuz I'm not at all. I just trying to display some of the options and versatility FBT can offer.
Great advice so far guys!
I think I'll stick to days of 8-10 reps and mix up the exercises peformed.
Maybe things will get better over the next 2-3 weeks but there's no way I was doing additional bi/tri or calves/abs after finishing the first total body workout monday lol.
JC- Resolve and SC both have some great advice for you to say the least! Now Tear it up!