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Originally Posted by Detroit_4_Life
I've been doing my whole body each day 3 times a week. I need some advice on what i could do for a 3 day split
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Originally Posted by Triple Threat
Week 1. upper/lower/upper
Week 2. lower/upper/lower Repeat as necessary. |
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Originally Posted by alwaysbelieve1
Your workouts should be different each time you perform them in order to allow your body to progress and not be able to adapt.
It is perfectly fine to perform 3 full-body workouts each week. I do and I love it. Here is a sample of what my week looks like. Monday 9-10am Wake up and have Power Mixed(Muscle Milk with some other added super-nutrients) Protein shake or Eggs with No Sugar added whole wheat berry toast and low-carb OJ. 12:30pm Another identical shake 1:00-2:00pm Brazilian Jujitsu Training (Meal about 30 minutes post training and one every 2-3 hours thereafter. Meals are always clean and as close to nature as possible. I believe in the "Garbage In/Garbage Out" theory.) 8:00 30 min. High Intensity Circuit Resistance(full-body) Tuesday Same diet structure every day... 1:00pm 12-15 min. Interval Training 1:00pm 30 min. High Intensity Circuit Resistance(full body) Wednesday 1:00-2:00pm Brazilian Jujitsu Training Rest from resistance and cardio, but keep perfect diet Thursday Same diet and same circuit training day as Monday. Friday Same diet and same interval training day as Tuesday. Saturday Same diet and always rest. Sunday Same diet and 30 min. High Intensity Interval Training Often times I practice my boxing and jujitsu on my own. I sleep between 8-9 hours a night so that my body is fully recovered. Hope that helps. |
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Originally Posted by juggernaut
sleep 9 hours a night, brazillian training....dont work huh?
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[/never mind, I'm being a wiseass.
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Originally Posted by Detroit_4_Life
If i do my chest hard (full blown everything) on monday, i know your suppose to have 3 rest days in between, So i'll go again on friday.
But do you think i'll be overtraining if i go mondays and fridays? So i'll only have 2 rest days over the weekend if i go friday then monday but im limited to only Monday, Wendsdays and Fridays in the weight room. |
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Originally Posted by alwaysbelieve1
What?
[/never mind, I'm being a wiseass. |
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Originally Posted by TrojanMan60563
I don't understand the reason to do a full body workout....it seems more like a cardio type of training....It doesn't make sense if you are trying to gain muscle.
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Originally Posted by TrojanMan60563
I don't understand the reason to do a full body workout....it seems more like a cardio type of training....It doesn't make sense if you are trying to gain muscle.
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Originally Posted by P-funk
how so? I don't understand how it would be like cardio training?
Also, the strongest men ever...like Paul Anderson, JC Hise, etc...all trained total body. Brad Gillingham trains total body 3x's a week and is a world champion powerlifter. learning to manipulate training variables is the key element. For most people, they can't do it, they don't know how to do it and they fail. |
I wish my body instantly recovered just so I could do more. 
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Originally Posted by P-funk
how so? I don't understand how it would be like cardio training?
Also, the strongest men ever...like Paul Anderson, JC Hise, etc...all trained total body. Brad Gillingham trains total body 3x's a week and is a world champion powerlifter. learning to manipulate training variables is the key element. For most people, they can't do it, they don't know how to do it and they fail. |
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Originally Posted by TrojanMan60563
Its cardio in the sense you go from one thing to the next to the next with little break. That keeps the heart rate into a cardio/fat burning range the whole time.
I keep my lifting to an hour...sometimes slightly more on back/leg days. I don't think you can hit any muscle group 100% by doing full body workouts. There is not a BBer alive that does a full body workout. It might be good for an athlete looking for muscle endurance....but for overall growth and strength I think its no good. I grew up powerlifting and have lift with some of the best in the world. None of them train like that...and the rest time between sets can be up to 10 minutes or more when going heavy. I don't see any benefit of doing full body works if you are trying to BB'd or powerlift. I can see doing something like that if you are a basketball player...fighter...something that requires full body endurance. |
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Originally Posted by TrojanMan60563
Its cardio in the sense you go from one thing to the next to the next with little break. That keeps the heart rate into a cardio/fat burning range the whole time.
I keep my lifting to an hour...sometimes slightly more on back/leg days. I don't think you can hit any muscle group 100% by doing full body workouts. There is not a BBer alive that does a full body workout. It might be good for an athlete looking for muscle endurance....but for overall growth and strength I think its no good. I grew up powerlifting and have lift with some of the best in the world. None of them train like that...and the rest time between sets can be up to 10 minutes or more when going heavy. I don't see any benefit of doing full body works if you are trying to BB'd or powerlift. I can see doing something like that if you are a basketball player...fighter...something that requires full body endurance. |
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Originally Posted by CowPimp
Bodybuilders don't do full body programs because it's not accepted. That doesn't mean it doesn't work. There are powerlifters who use full body programs, and strongmen competitiors do full body programs and competition days (Which can only be described as full body). Both types of athletes have lots of competitors that could easily compete in bodybuilding should they decide they wanted to use even more drugs, pay closer attention to their diets, and talk themselves into starving and dehydrating themselves come time (Which they do to some extent if they are in a weight class already).
Is there anything else you are basing your statements on, or is it just the bias that split routines are better because bodybuilders have been doing them for a long time? |
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Originally Posted by TrojanMan60563
Its cardio in the sense you go from one thing to the next to the next with little break. That keeps the heart rate into a cardio/fat burning range the whole time.
I keep my lifting to an hour...sometimes slightly more on back/leg days. I don't think you can hit any muscle group 100% by doing full body workouts. There is not a BBer alive that does a full body workout. It might be good for an athlete looking for muscle endurance....but for overall growth and strength I think its no good. I grew up powerlifting and have lift with some of the best in the world. None of them train like that...and the rest time between sets can be up to 10 minutes or more when going heavy. I don't see any benefit of doing full body works if you are trying to BB'd or powerlift. I can see doing something like that if you are a basketball player...fighter...something that requires full body endurance. |
| I don't think you can hit any muscle group 100% by doing full body workouts. |
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Originally Posted by JimSnow
In terms of fullbody workouts..
... what's the best exercises you guys can think of - utilizing the overall use of the body's capability? I'll list them. Looking for experience, here. For example: While waiting for an oil change, I read about a rock climber's routine of overhead DB presses and squat combo. I loved the possibilities! |
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Originally Posted by P-funk
you mean combination exercises??
squat and press squat and row lunge curl and press stuff like that? |
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Originally Posted by JimSnow
Yeah, throw together some combos... maybe, some "most effective" supersetting. I'm enough in shape to benefit from this.
There was a thread about football training exercises. Maybe some exercises w/ a similar mindset to the stuff you see in "The World's Strongest Man" Comps on ESPN. Pulling a truck, walking a refridgerator (Franko Columbo breaking a leg, eek)... hefting the progressively heavier stone rocks. Anybody have some unique combos or "strongman" exercises? The full range... from strength... hypertrophy... to cardio? I wanna bust my balls before I die of senility (well on my way)! |
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Originally Posted by P-funk
I don't use combo exercises to much in training people just because the loading has to be decreased for them to get through it (ie....you can't overhead press as much as you can for 8 reps, if you have to do a squat and press with it). That said, I do use it for some people (usually women who are working on building strength and endurance) and I do use it as part of a warm up sometimes.
Usually, I like to use non-competiting supersets or tri-sets for people to get them moving. you may benefit from a program like that, if that is what you are looking for. For the younger kids that I have taught olympic lifts to, we sometimes do complexes. There are strongman circuits you can do....like a carry and drag.....farmers walk some heavy DBs for a set distance and then pull a sled for a set distance. |
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Originally Posted by JimSnow
I'm in nice shape. I do a farmer's walk.
I'm looking for some ideas for a "Saturday Blowout". Once in a great while I like to do something extreme and heavily taxing - then rest a couple of days and reside with my usual routine again. Anybody compete in these strongman events? |
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Originally Posted by alwaysbelieve1
Here's a great one for you to try. It will kick your butt and make you feel like you got hit by a Mack Truck when you're done.
I love it! In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This can be done in 3 and 5 round versions. The stations are: 1. Wall-ball- 20 pound ball, 10 ft target. (Reps) 2. Sumo Deadlift high-pull- 75 pounds (Reps) 3. Box Jump- 20" box (Reps) 4. Push-press- 75 pounds (Reps) 5. Concept2 Row Machine- calories (Calories) The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. |
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Originally Posted by JimSnow
This is very similar to what I do on occassion. I like the ball thing!
I'm getting a bit pumped thinking about this. |
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Originally Posted by alwaysbelieve1
Yeah I love this one. Just remember that there is no resting. You go from station to station with as little transition time as possible.
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Originally Posted by JimSnow
Okay, I'm up for it... just remember - I'm old. I might have to crawl from station to station.
My heart is in it! |
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Originally Posted by JimSnow
Okay, I'm up for it... just remember - I'm old. I might have to crawl from station to station.
My heart is in it! |
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Originally Posted by alwaysbelieve1
Here's a great one for you to try. It will kick your butt and make you feel like you got hit by a Mack Truck when you're done.
I love it! In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This can be done in 3 and 5 round versions. The stations are: 1. Wall-ball- 20 pound ball, 10 ft target. (Reps) 2. Sumo Deadlift high-pull- 75 pounds (Reps) 3. Box Jump- 20" box (Reps) 4. Push-press- 75 pounds (Reps) 5. Concept2 Row Machine- calories (Calories) The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. |
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Originally Posted by P-funk
don't shit in your depends.
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