Thread: full body

I'm going to do something like this when I get back into the swing of things, as I have just got back into weight training after many months out and my legs still get too sore after I work them even if it's one set.

I'd prefer this way because it enables me to do sports during the week without much soreness due to the weights being split throughout the week. Furthermore I've read many articles in which they cited studies that showed that frequent stimulation is more otpimum?(its late im tired, couldn't find the word) for muscle growth.

success? What does that mean to you? what are you trying to accomplish is the question...?

Originally Posted by beginnerbb

who here does full body workouts and what do you use? I'm not talking about rotating 2 workouts i'm really talking about doing your whole body in one workout. Planning on doing full body workout 3 times a week but obviously as you are working out your whole body i'll only be using one work set per body part. Have other people had success with this? so same sort of style as HIT and HST.

Swimming is a full body workout. Maybe he wants to be a lifeguard on Muscle Beach.

....The wheel has already been made people....

To me fullbody just means you work your upper body and lower body on the same day, it doesn't have to be an exercise for every single area. You can get a fullbody workout with three or four exercises:

Squats
Dips
Bent Over Rows
Hyperextensions

Boom. Fullbody. You're pretty much working every single major muscle in the body with these anyway. This is way i pretty much always train, i don't like doing a whole workout on any particular muscle group.

ha ha no my goals are hypertrophy with some strength gains! i understand that Gaz, so i would guess you do multiple sets? And don't do any/much isolation work? I think if i did 3 sets 3 times a week i'd burn out? Just been looking around routines and a lot of them suggest doing 1 maximal effort work set 3 times a week, just wondering if people have got good size and strength gains from doing this, WITHOUT the use of steroids

Originally Posted by beginnerbb

ha ha no my goals are hypertrophy with some strength gains! i understand that Gaz, so i would guess you do multiple sets? And don't do any/much isolation work? I think if i did 3 sets 3 times a week i'd burn out? Just been looking around routines and a lot of them suggest doing 1 maximal effort work set 3 times a week, just wondering if people have got good size and strength gains from doing this, WITHOUT the use of steroids

Usually 3-4 sets per exercise, not to failure, unless i have a failed attempt at a record. Probably one isolation here and there if i need it. You can do fullbody 3x a week and not train the same exercises/muscle groups, but even if you did get one single workout to hit everything and do that 3x a week i doubt you'd burn out so long as you were eating and resting enough. I would say going to failure frequently would increase the chance of burnout, which is why most HIT routines are very infrequent.

yeah i won't be going to failure, i'll stop 1 rep short of failure but i'm going to do roughly 10 exercises a workout but each one for only one set, 3 times a week, its similar to this routine:

Bodybuilding.com - Astounding Three Day Workout For Mass!

but its not every set to failure and im putting some periodization in there so first 2 weeks are 12-15 rep range, next 3 weeks are 8-12 rep range and final 3 weeks are 5-8 rep range and then 2 weeks off. I've weighed myself at the start of the whole cycle and am interested to see what my weight is at the end.

Power clean
Squat
Bench

I tried one of those things that hit the shoulder, chest, back, biceps, triceps, hams, quads and calves doing 1 set per day to failure. After my first day I felt ill and never again am I going to do such high volume. Just do 3-4 compounds per day and you're set.

IF your going to work your whole body, do Pull ups push ups and dips. I worked out exclusively doing calisthenics 6 days a week and I got ripped. Didn't really get bigger but got ripped. It doesnt tear your muscles the same way free weights do so you can do more and dont need alot of recovery time. I did like it, because I hate waiting to be able to lift again.

Originally Posted by Raymond Sugar

IF your going to work your whole body, do Pull ups push ups and dips. I worked out exclusively doing calisthenics 6 days a week and I got ripped. Didn't really get bigger but got ripped. It doesnt tear your muscles the same way free weights do so you can do more and dont need alot of recovery time. I did like it, because I hate waiting to be able to lift again.

Free weights don't "tear" your muscles and differently than body weight (which, by the way, is still free weight) exercises do. How much beating your muscles take and consequent recovery needed depends on one simple thing: HOW HARD YOU PUSH.

Using certain exercises, types of resistance, angles, grips, whatever....you can't build "different" looking muscles based on how you train. Your muscles will develop all the same based on your genetics. Of course the bigger they are and the leaner you are (from DIET) will determine how you "appear" on the outside. But, in reality, your muscle will develop the same.

If the 350 lb powerlifter @ 37% BF were to cut to 10% with no muscle loss he would look incredible! It's not as though low reps/high intensity builds large, soft, flat muscles and high reps/low intensity builds sharper, more detailed muscles. This all depends on genetics and diet.

Also, whenever isolation work is referred to as "sculpting" it doesn't mean that the muscle's contours are literally being altered. All it means is that a certain muscle is being singled out so it, alone from everything else surrounding it, can be further developed -- and, when I say developed I mean MADE BIGGER.

Resistance training of any sort / (relative intensities / rest) + DIET = muscle growth or muscle loss

Calorie deficit + strategic muscle retention = "toning" (an illusion)...it's just the body dropping fat

What would you consider to be overworking Phineas? I work out 4 days a week. What if I did 5, do you think that would be too much. How long are your workouts? Mine are at least an hour. I know some guys who hardly do anything because they dont want to overwork. I always get soar everytime I workout. I just dont feel I got a good workout if I'm not getting burn and being soar the next day.

Originally Posted by Raymond Sugar

What would you consider to be overworking Phineas? I work out 4 days a week. What if I did 5, do you think that would be too much. How long are your workouts? Mine are at least an hour. I know some guys who hardly do anything because they dont want to overwork. I always get soar everytime I workout. I just dont feel I got a good workout if I'm not getting burn and being soar the next day.

You can't generalize what is "overtraining". What's brutal to one person is warming up to another.

Some indications of overtraining are, however:

-loss of appetite
-loss of libido
-loss of motivation
-drops in performance
-weight loss
-lack of focus
-lack of energy
-etc

No idea if you can do 5 days a week. Some programs call for it, but they're usually brief. Most people stick to 3-4 days a week.

i'll throw in insomnia thats a pretty big one that can show over training