Thread: Advice on full body routine please

I think this works for a while but the volume would have to be adjusted. I think if you want to train to 1 rep before failure it will be okay but this really depends on what your interpretation of this is, and how good you recover. I have done a bodypart 3 times a week b4 going to failure at different rep ranges (pyramid to failure on the last 2 sets, 5sets of 12 reaching positive failure on each set and 5 sets of 5 reps reaching failure on each set) and not suffered much fatigue, though body comp has always been an issue for me (I blame cortisol, and my intense love for pain...).

see thats the thing i dont realy get. How can u be sure your progressing with a larger weight if you dont go to failure on your first set?

There's a bible out there called Starting Strength. Get it. Details everything. You can make credible gains on this routine alone by doing a Monday/Wednesday/Friday and switching this the following week.
Here's a link to get you started, but seriously buy the book.

The Starting Strength Novice/Beginner Programs - Starting Strength Wiki

If your poundages grow, you're progressing. Simple. But, you'll need to do more than one set. Try three warmups: 50% of 80% max, then 70% then 80%. Then go! Also, use the same weight for all "go" sets.

can i add any arm work to that program its just that my arms do not grow without any direct arm work

plus if i want mass would it not be better to train in the 6 to 12 rep range rather then just 5

The reason your arms aren't growing is most likely because you're not eating enough and you're weights arent strong enough. 5 reps is ideal for mass building. And no, you need no other arm work other than the exercises listed.

but thats the thing i eat about 23 times my bodyweight in quality calories from pounds and i have a slow motabilism.

i know most people recomend no arm work but my arms literally do not grow with direct arm work, i have done two programs based around compounds only and my arms didnt grow everything else did and when i added arm work they grew

Originally Posted by mrchest

but thats the thing i eat about 23 times my bodyweight in quality calories from pounds and i have a slow motabilism.

i know most people recomend no arm work but my arms literally do not grow with direct arm work, i have done two programs based around compounds only and my arms didnt grow everything else did and when i added arm work they grew

Let me see a daily diet measured out...also,
a) how much do you presently weigh?
b) what's your fat %?
c) when you train, do you take days off to rest?
d) How many grams a day on average do you consume fats, protein and carbs?

at the moment about 185 pounds
body fats around 16%
havent had much success on 4 day splits had decent rusults on a three day split

this is my diet
bulger wheat, milk, bananah, fish oil
pre workout shake and supps
post workoutshake and supps
1 hour later
salmon, sweet potatoes, veg
steak, sweet potatoes, veg
chicken, bulger wheat, veg
3 whole eggs and bulger wheat
cottage cheese and peanut butter
eat every two to three hours

drink 5 liters of water a day
get between 2.2 and 2.3 grams of carbs per pound of bodyweight
2 grams of protein per pound of bodywieght and enough fat grams from food and supplementation

First, you need to cut. You're too fat, and at this rate, you're going to get fatter. You're ingesting way too many calories for your overweight body. Here's where you're going wrong...

1702 calories from carbs alone.
1480 kcal from protein.
fats: eh mostly likely 60g a day (since you dont know) = 540 kcal from fats.
Total: 3722 calories.

You're eating way too many carbs and not enough fats and a ridiculous amount of protein that I don't even use.

And to maintain your current body structure at this high level of fat, you only needed 2775 calories.

My suggestion is get training and diet straight before even considering arm work. So, my other suggestion is to now, show me exactly how you train, per day. Exercise and cardio included. Weight and poundages dont mean anything to me. List the entire routine as you train right now.

And also list your goals, both long term and short term. Why are you training?

but thats the thing when i eat around 3800 to 4000 calories depending on what body part im training, i still stay the same weight the next day, bearing in mind i also have a slow motabilism

tbh i used to be really really fat, lost about 5 stone, and got to the point where i was too skinny and i didnt like the look of myself so i added a bit of weight and everyone said i look much heathier, it was an estimate of body fat but right now im definitely not classified as fat

i love the sport and have totally dedicated my life to the gym i dont go out eat all the right food and right now nothiongs more important to me then getting bigger and stronger i just love it. I want to ultimately be ripped to fuck but i want to put on a fair bit of muscle before i cut

the routine i was just training was unsuccessful, my friend whos doing a sports science degree wrote it up for me and gave me a recoverbility program to keep up with the program i got stronger but not bigger, i increased my squat by 10 kg in the first month and bench by 5 kg but didnt grow

Bench Press
4 x 8
Concentration Curls
3 x 10 each
Dumbbell Rotation Press
4 x 8
Alternate between sets with no rest in between
Super set with below
80 secs
EZ Bar Curls
3 x 8
Alternate between sets with no rest in between
Super set with above
80 secs
Power Plate Press Ups
3 x 12
30 hertz frequency
30 hertz frequency
60 secs
Barbell Curls
3 x 21
Cable Cross over
3 x 8
Stretch

BB Back Squat
4x 10
60 secs
One leg lunge BB
3 x 8 each
Do not alternate
Normal
60 secs
One Leg Squat DB
3 x 8
30 kgs
1 min 20 secs
Machine Leg Press
3 x 6
60 secs
Power Plate Carph raises
3 x 15
Lower Body Stretch

Seated Military Press BB
3 x 10
Military Press BB
2 x 8
Front Raise BB
3 x 8
Pre Exhaust
1 – 2 – 3 set 40 secs
3rd set none
DB shoulder Press
4 x 10
Low Dips (assisted if need)
3 x 8
45 secs
Full Stretch

Wide grip Pull ups
3 x 8
None
3rd set straight to below
Pre Exhaust
1 – 2 – 3 set 40 secs
3rd set none
WG BOR
4 x 10
60 secs
Dead Lift
3 x 8
NG BOR
3 x 10
Tricep Extension Cable
4 x 10
Superset with above
60 secs
Lat Pull Down
3 x 8
Skull Crushers
4 x 8
Full Stretch


dont do cardio at the moment i cant stand it only will do it when cutting aklso would not have the time to if i wanted to

Go to your friend and kick him in the ass. He has a lot of learning to do.
No wonder your attempts at gaining size have been unsatisfactory...you're overtraining!!

How do you want to proceed? You can continue to be stubborn and complain that you're not growing, or you can take some free advice.

haha definitely advice, but from routines before believe me my arms do not grow without direct work, like i said i tried routines based on compounds my arms didnt grow but legs chest shoulders etc did then i added arm work and they grew

i done some research and found out full body routines suite the natural trainer far better so i came up with this

Monday_ 5x5
wednesday_3x6
Friday_4x8

Workout A
squat
pullup
bent row

Workout B
deadlift
Bench press
shoulder press


Accessory: when its a BAB workout or ABA workout, on the Friday I will do my accessory for B, 5 sets of biceps work, and then the following Wednesday B workout i will do 5 sets of biceps work

And during an A workout I will do 5 sets of triceps work on a Friday and 5 sets of triceps work on the following A Wednesday workout.

using such things like steam room and ice shower changes and stretches and reversibility sessions to aid recovery

I need you to listen to learn and learn to listen:

Cut first. Then bulk and not on the calories you did before.

As for your routine, sure you can do that, but you need a better routine to help you maximize any muscle gain.

i want to stay the way i am in terms of weight if i loose any more weight i will look skinny as im quite broad so then you would recomend starting strength above all?

http://www.builtfit.com/workouts/str...rting-strength




is the program on this link fine?

also im replacing cleans with rows, so i was wandering if i can do them yates style where i drag the bar up my quads into my lower stomach

You've solved all your problems. Good luck.

Go buy the book and read it. Twice.

My advice .. listen to JUGS .. I have trained with him since last July and my body has completely transformed .. he knows his shit .. if you dont look like you want to and you want advice .. open your mind and learn from the best .. just my two cents. good luck

Originally Posted by juggernaut

There's a bible out there called Starting Strength. Get it. Details everything. You can make credible gains on this routine alone by doing a Monday/Wednesday/Friday and switching this the following week.
Here's a link to get you started, but seriously buy the book.

The Starting Strength Novice/Beginner Programs - Starting Strength Wiki

Great reccomendation on the book, I bought the DVD as well because it really helps with form.

Originally Posted by mrchest

but thats the thing when i eat around 3800 to 4000 calories depending on what body part im training, i still stay the same weight the next day, bearing in mind i also have a slow motabilism

the routine i was just training was unsuccessful, my friend whos doing a sports science degree wrote it up for me and gave me a recoverbility program to keep up with the program i got stronger but not bigger, i increased my squat by 10 kg in the first month and bench by 5 kg but didnt grow

1. no way in hell can you have a "slow" metabolism if your eating that many calories and not gaining weight.

2. size comes with strength, the fact that you "didn't grow" was most likely to like Juggernaut said you were overtaining, but at the same time you need to realize that size will come as you get stronger. You were probably just getting going, at you will always get stronger before bigger when your first starting.

Juggernaut, knows his stuff. He's been nice enough to help me out on suggesting exercises that made my 5/3/1 routine well rounded and continued to get awesome results.

Then when I got serious about cutting he helped me out with diet and a new routine that is great and well rounded. And pulls no punches to let me know when I'm screwing up.

What your looking at doing is going to result in overtaining quickly and as a result you won't "get bigger"

Oh yeah, and if your arms don't grow from doing heavy back work then your not doing heavy enough back work. Mine went from 15.5 to 17.5 in about 8 months with just heavy deads and rows. I did add in cable overhead extensions because I realized my tri's were the weak spot on my bench, but that was 3x8-10 at the end of my shoulder day once a week.

Trust me with strength comes mass. Take juggernauts advice though, that book is awesome and will help to make sure your form is correct so you can stay healthy and start growing.

okay im all set on this program jus one more question and its a biggy does this novice program apply to me beacuse i have been training for about a year and a half with little success

here are my stats which might help out

squat 112kg
deadlift 110kg
bench press 75 kg for 6 reps
seated Barbell press 50kg for 6 nomraly use dumbells
Bent row yates style 60kg for 10 reps

Yes, you are a novice.

Right now I only consider myself an intermediate and my lifts are double yours at roughly the same weight. With a year of consistent training on a program like SS you can easily double those numbers of yours.

Do the program and stick to it, and listen to Juggernaut in terms of diet advice.

Ok so, if you want help, you'll need to cut FIRST to gain any lean mass size. Once you get over that little bump in the road, you can bulk, but at a leaner fat percentage. And in fact, when you do bulk you'll partition your calories and macros much more effectively; Gaz wrote a terrific bulking article in two parts. I've used it on both a UFC fighter and a 21 year old kid that is being recruited into the National Hockey League, who sorely needed to add mass.

This isn't your problem. Cutting is, here and now.

This can be done via carb cycling. Not just any way of doing this, but the way I would tell you. And, because you're trying to gain strength as well, we will strategically place the carbs in a certain area of your day of training and your days off, to help maximize your goal of getting stronger with appreciable lean mass gains. And you will also use cardio as both active recovery and fat loss.

Are you willing to listen? If so, place a journal in the training journal section and link us to it. You'll benefit in two ways by posting a journal; create a nice following and also rack up some rep points and decent post numbers. You want people in to push you.

This is probaly going to piss you off but why do i ned to cut before i bulk? i do not want to cut first i dont want to look skinny im happy the way i am at the moment yes i wana be ripped but i dont wna cut first and look all skinny id rather have a bit of meat on me then be skinny it looks horrible on my frame

so thats why i want to get some muscle first and then cut, i eat 23 times my body weight in pounds and i stay just about the same weight the next day and i assure you i have a slow motabilism if i dont train on a day and eat anything above 2500 calories i put on half a kg the next day and i used to be a very fat kid. I stay the same weight the next day most likely due to the fact that i normally train intensely so burn off more caloires plus you already no this anyway working out will speed your motabilism on the day.

im also 6ft if that has any relevance