Full body?

DeadBolt · 03-07-2004, 08:00 PM

Ok so my girlfriend has decided on joining a gym, not the same one as me but one closer to her house.

She asked me what she should do and I mentioned maybe a full body workout a few times a week or maybe split the body up into 2 different days and repeat it twice a week. Not 100% sure on how to work this one out. I have helped lots of people, but all guys look to get "huge". I know thats all about the weight and all the other factors but 5 days in the gym and her remembering all the different moves might get tough. I was wondering what you think would be ideal for her?

She does however play softball and does some running and everything else that goes along with it. The gym she is joining also has apex certified trainers I believe, not sure if they are included into her package price though.

Vieope · 03-07-2004, 08:12 PM

Full body workout is not a good idea, she will not remember every movement, she will stay a long time doing it and she will get bored and wil give up because it is already too hard in the beginning.
Use what works best for us, the same principles for a newbie.(compound movements, show how to warm up, stretching, everything, try only one exercise per body part in the first two weeks ).
Just go really slow in this first month.
The only difference is that she needs to know when to stop gaining muscular mass. Tell her that muscular mass doesn´t come too fast and she will not get "huge" just because she is lifting.
Don´t foget to post her diet here.

Yanick · 03-07-2004, 09:04 PM

Full-body for noobs is a great idea IMO, especially because some people just do not like going to the gym everyday or 5x/week or what ever. 1-2 exercises/bodypart, all compound movements (squats, deads, benchpress, dips, pull ups/downs, overhead presses) with core work at the end of the workout and possibly some cardio if she wants. Arms aren't really necessary but won't hurt and if you observe a weakness somewhere (such as tri's) you could throw in 2-3 sets for that muscle group.

Oh yeah and don't forget to tell her that diet is half the battle.

DeadBolt · 03-07-2004, 09:08 PM

Yea I'm gonna work on her diet little by little, I dont wanna shock her heh. How many sets in total for a full body should she do? Or if I split the body into two and work those days twice a week?

dirtyley · 03-07-2004, 11:37 PM

What exactly are her goals? What experience has she had in the past? Current fitness level? This would make a big difference in the type of program she should use. I know that this is a bodybuilding forum, but if she would like to train to supplement her softball, a bodybuilding routine wouldn't be the best way to go. Please post this info so we can provide better help.

Also, IMO Apex is a joke. Believe me, I had to get the certification because a gym I used to work at required it. I will NEVER put it on my resume, because all they really teach you is how to sell their supplements and use their computer program. I don't like their methods. Doesn't mean that the trainers at her gym aren't good, just means that being Apex certified tells you nothing.

Sorry for ranting,
-Kyle

**CowPimp** · 03-08-2004, 10:26 AM

I used to do a full body workout on Monday, Wednesday, and Friday when I first started lifting. I had excellent results as did a friend of mine who began lifting shortly before me. It is good for the first 2+ months. Here was my routine, but slightly altered to reflect the knowledge I have gained since joining these boards; the rep range is up to you:

3 x Bench Press
3 x Military Press

3 x Deadlifts
3 x Chinups

3 x Bicycle Crunches
3 x Reverse Crunches

3 x Squats
3 x Straight Legged Deadlifts

It's kind of a long workout, but that is why there is the option of splitting it up into two days and completing that cycle twice per week, say on Monday, Tuesday, Thursday, Friday, or something like that.

physicallyelite · 03-08-2004, 02:25 PM

Full body workouts can be effective for anyone. Beginners need to make sure to start off with low volume/intensity and increase each week. Each workout should also use different rep schemes and exercises.

Example
Week One 2 sets each exercise
Week Two 3 sets
Week Three 4 sets
Week Four 2 sets

Week Five New routine

DeadBolt · 03-08-2004, 04:13 PM

Quote:

Originally posted by dirtyley
What exactly are her goals? What experience has she had in the past? Current fitness level? This would make a big difference in the type of program she should use. I know that this is a bodybuilding forum, but if she would like to train to supplement her softball, a bodybuilding routine wouldn't be the best way to go. Please post this info so we can provide better help.

Also, IMO Apex is a joke. Believe me, I had to get the certification because a gym I used to work at required it. I will NEVER put it on my resume, because all they really teach you is how to sell their supplements and use their computer program. I don't like their methods. Doesn't mean that the trainers at her gym aren't good, just means that being Apex certified tells you nothing.

Sorry for ranting,
-Kyle

Well she just sort of wants to get in shape, you know what every other girl wants to do. She has done light lifting before but nothing crazy and always tends to fade away from it after a while, but this time now that I'm with her I wont let her. I am not sure if she is getting the apex cert guy or not, I need to wait and see what plan she picks. Her cousin belongs to the same gym and has been doing it for a while with great results so I think she is gonna try and follow her foot steps. But if she doesn't I just want to start her out slow and with the basics for now just to get her use to it then gradually increase it like physicallyelite said. Even though the apex cert may be garbage I would rather her do it then go by herself. I won't be able to make it to the gym with her most likely so if she has someone there to tell her what to do I know she wont slack, and I will go and see how he does from time to time to make sure he isn't a shmuk.

03-07-2004, 08:00 PM	#1
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,449	Full body? Ok so my girlfriend has decided on joining a gym, not the same one as me but one closer to her house. She asked me what she should do and I mentioned maybe a full body workout a few times a week or maybe split the body up into 2 different days and repeat it twice a week. Not 100% sure on how to work this one out. I have helped lots of people, but all guys look to get "huge". I know thats all about the weight and all the other factors but 5 days in the gym and her remembering all the different moves might get tough. I was wondering what you think would be ideal for her? She does however play softball and does some running and everything else that goes along with it. The gym she is joining also has apex certified trainers I believe, not sure if they are included into her package price though. "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

03-07-2004, 09:04 PM	#3
Yanick Amor Fati Join Date: Jul 2002 Posts: 4,231	Full-body for noobs is a great idea IMO, especially because some people just do not like going to the gym everyday or 5x/week or what ever. 1-2 exercises/bodypart, all compound movements (squats, deads, benchpress, dips, pull ups/downs, overhead presses) with core work at the end of the workout and possibly some cardio if she wants. Arms aren't really necessary but won't hurt and if you observe a weakness somewhere (such as tri's) you could throw in 2-3 sets for that muscle group. Oh yeah and don't forget to tell her that diet is half the battle. "The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

03-07-2004, 09:08 PM	#4
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,449	Yea I'm gonna work on her diet little by little, I dont wanna shock her heh. How many sets in total for a full body should she do? Or if I split the body into two and work those days twice a week? "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

03-08-2004, 10:26 AM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,610	I used to do a full body workout on Monday, Wednesday, and Friday when I first started lifting. I had excellent results as did a friend of mine who began lifting shortly before me. It is good for the first 2+ months. Here was my routine, but slightly altered to reflect the knowledge I have gained since joining these boards; the rep range is up to you: 3 x Bench Press 3 x Military Press 3 x Deadlifts 3 x Chinups 3 x Bicycle Crunches 3 x Reverse Crunches 3 x Squats 3 x Straight Legged Deadlifts It's kind of a long workout, but that is why there is the option of splitting it up into two days and completing that cycle twice per week, say on Monday, Tuesday, Thursday, Friday, or something like that. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

03-08-2004, 02:25 PM	#7
physicallyelite Registered User Join Date: Nov 2003 Posts: 34	Full body workouts can be effective for anyone. Beginners need to make sure to start off with low volume/intensity and increase each week. Each workout should also use different rep schemes and exercises. Example Week One 2 sets each exercise Week Two 3 sets Week Three 4 sets Week Four 2 sets Week Five New routine Curt Physicallyelite Training and Nutrition Newsletter http://www.physicallyelite.com/newsletter.cfm

03-07-2004, 08:12 PM	#2
Vieope Monochromatic Bunny Join Date: Oct 2003 Location: drinking coffee.. Posts: 14,965 Photos: 10	Full body workout is not a good idea, she will not remember every movement, she will stay a long time doing it and she will get bored and wil give up because it is already too hard in the beginning. Use what works best for us, the same principles for a newbie.(compound movements, show how to warm up, stretching, everything, try only one exercise per body part in the first two weeks ). Just go really slow in this first month. The only difference is that she needs to know when to stop gaining muscular mass. Tell her that muscular mass doesn´t come too fast and she will not get "huge" just because she is lifting. Don´t foget to post her diet here.

03-07-2004, 11:37 PM	#5
dirtyley Registered User Join Date: May 2003 Location: --- Posts: 6	What exactly are her goals? What experience has she had in the past? Current fitness level? This would make a big difference in the type of program she should use. I know that this is a bodybuilding forum, but if she would like to train to supplement her softball, a bodybuilding routine wouldn't be the best way to go. Please post this info so we can provide better help. Also, IMO Apex is a joke. Believe me, I had to get the certification because a gym I used to work at required it. I will NEVER put it on my resume, because all they really teach you is how to sell their supplements and use their computer program. I don't like their methods. Doesn't mean that the trainers at her gym aren't good, just means that being Apex certified tells you nothing. Sorry for ranting, -Kyle

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode