Full body 3x a week [Forum Archive]

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Full body 3x a week

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Posted by: BulkMeUp

I came across the Total-Body Training. This is to be done 3x per week. With a rep range of 5(day1), 8(day2) and 15(day3). With a total of 6 exercises per session with varied number sets for each week.

Seemed to me a bit much with only 1 day rest in between. Anyone tried such a routine? Appreciate any feedback on it.

Posted by: LAM

done plenty of full body training. great way to increase endurance, can't say it's the best in terms of stimulating hypertrophy but it's another way to go about it

Posted by: P-funk

give that program a go! Chad Waterbury writes some cool total body workouts.

Posted by: BulkMeUp

Quote:

Originally Posted by LAM

great way to increase endurance, can't say it's the best in terms of stimulating hypertrophy but it's another way to go about it

Thanks LAM. Presently am looking for something hypertrophy specific. What corrections would you suggest? if you suggest a full body wo at all.

Posted by: BulkMeUp

Quote:

Originally Posted by P-funk

give that program a go! Chad Waterbury writes some cool total body workouts.

I am pretty tempted to do it. Not sure if my ol' bones can take 3x full body.

Posted by: Du

Quote:

Originally Posted by BulkMeUp

I came across the Total-Body Training. This is to be done 3x per week. With a rep range of 5(day1), 8(day2) and 15(day3). With a total of 6 exercises per session with varied number sets for each week.

Seemed to me a bit much with only 1 day rest in between. Anyone tried such a routine? Appreciate any feedback on it.

Ive done full-body, but only twice a week. High intensity, big weights, I grew pretty well. My only problem is that blood sugar got so low toward the end of the WO that I would get sick. By all means, try it out. Just be sure to eat enough to make it worth it.

Posted by: CowPimp

Looks pretty much like what I'm doing. I'm actually about to lighten the loads and play with rep ranges more. I have been doing 3-6 repetitions for a while now. I did a set of squats at 10 reps than rest-paused another 3 out yesterday. My quads, and to a lesser extent my gluts, are unbeleivably sore. Higher reps is pretty brutal.

That's a good article. I think I'm going to apply some of the principles to my training.

Posted by: BulkMeUp

Quote:

Originally Posted by du510

Ive done full-body, but only twice a week.

I was considering leaving 2 days in between and cycling this program into a 3x/week.

Quote:

Originally Posted by du510

My only problem is that blood sugar got so low toward the end of the WO that I would get sick.

Thanks for that tip.

Posted by: BulkMeUp

Quote:

Originally Posted by CowPimp

Looks pretty much like what I'm doing.

Yes, i'v been following your journal... or the lack of recent updates, thereof

Quote:

Originally Posted by CowPimp

I did a set of squats at 10 reps than rest-paused another 3 out yesterday. My quads, and to a lesser extent my gluts, are unbeleivably sore. Higher reps is pretty brutal.

i'v never done more than 10reps for leg work. Time to up the reps, i guess.

Quote:

Originally Posted by CowPimp

That's a good article. I think I'm going to apply some of the principles to my training.

I'm going to give this a try and see how it plays out.

Posted by: Yanick

full body gets a thumbs up from me. i have to agree with du though, my last full body workout was like a fuckin marathon 3x/week. something like 35 sets and i was dying at the end. sipping some carbs during the workout might help with that.

Posted by: BulkMeUp

Quote:

Originally Posted by Yanick

something like 35 sets and i was dying at the end. .

35 sets!! that seems like a LOT. This routine has a max of 24sets.

Posted by: Yanick

yea mine was just something i threw together with Pat's help. I did it for 4 weeks i believe and then overtraining symptoms started to kick in so i lowered the volume greatly. Strength and conditioning went through the roof and the body comp changes were really amazing for a month's worth of work, naturally that is.

Posted by: P-funk

Quote:

Originally Posted by Yanick

yea mine was just something i threw together with Pat's help. I did it for 4 weeks i believe and then overtraining symptoms started to kick in so i lowered the volume greatly. Strength and conditioning went through the roof and the body comp changes were really amazing for a month's worth of work, naturally that is.

you can get away with it for about 2-3 weeks and then back off the intensity. It is basically what strength coaches call the fitness-fatigue phase where you ramp up the athelte with everything they can handle and then back off right before it becomes to much and take advantage of the increased level of fitness and work capacity that they just accomplished.

Posted by: BruiseKnee

www.hypertrophy-specific.com aka HST

Posted by: CowPimp

Quote:

Originally Posted by BulkMeUp

Yes, i'v been following your journal... or the lack of recent updates, thereof

Heh, I'll update it more soon. I'm going to California for a few days this weekend. I think I will post my workout I do when I come back Monday.

Quote:

i'v never done more than 10reps for leg work. Time to up the reps, i guess.

I did 15 repetitions when I tried HST. 15 reps squats and deadlifts are Hell. I didn't even quite goto failure though. All I can say is be ready for serious pain and cardiovascular fatigue. Even so, this set was possibly the most brutal of any I've ever done. Rest-pause sets with squats make Hell look like Disney Land. I can't even walk straight today, and the remainder of my workout I was floored.

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