bludevil

I just wanted to get people's opionions on Total Body Workouts.
I've been bulking for about 3 months now, and I'm ready to start cutting again. I found a total body training routine that I'd like to try. It's a 3 day a week workout. Has anyone had good/bad results with total body training. Thanks

Prince

I think they can be effective, but personally I have always found them very difficult.

They take along time, and it gets boring working every muscle group 2-3 times per week.

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gopro

Can you post the workout? Then I can give you my opinion. Let me just say this...any program can be successful if it is done with dedication, discipline, and passion...oh, and if it doesn't overtrain you.

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bludevil

yeah, I'll post it tomorrow. I don't have the work out with me now.

ballast

I've never used a total body routine for weight-loss, however, I find them extremely beneficial as far as strength training is concerned.The full body routine(s) I'm following at present are working great, even though they originated in the early 30's or 40's.The old time lifters of that era trained almost exclusively on full body routines 3-4 times per week with great success.Also, they didn't have steroids or supplements at the time.I don't think they are as productive as split routines if your goal is primarily hypertrophy, but as far as strength training, I believe they are very productive if done correctly.

"My father was a gambler, a drunk, and a womanizer.I worshipped him."

MAX

ballast,

Could you give a sample of your current workouts....

You can't achieve your Goals if you don't have any....

ballast

MAX- some of them are listed in the training diarys, but I'll give you an outline here also.
My most frequent training routines are based on one of Bob Hoffman's "Famous Four" routines(if you are not familiar with Hoffman;he was the driving force behind York Barbell Company back in the day.When York was selling their barbells, Hoffman sold with it courses you could follow, so the trainee wasn't lifting sparodically).
The routine that is occupying most of my time is the York Course #3, which was also known as the "repetition weightlifting course".
I'm doing a modified version, as Hoffman included several one-handed olympic lifts with a barbell.These require quite a bit of coordination(something I'm lacking).
Day 1(Heavy)
warm up with a dozen hang snatches.
1) hang snatches
2) standing presses
3) power clean and jerk
4) overhead squats
5) front squats
6) snatch pulls
warm up to 5 singles with 30 sec rest between each, with a work weight that is near my 1rm.
on light days, I follow the same routine but do one set of five consecutive reps with 80% of my heavy day poundage.I take a rest day between each training day and alternate between haevy and light days.My heavy day takes sixty minutes to complete, and my light day takes about twenty five minutes.
The other program I've been following is one of Hoffman's "development" courses, the #1;
same warm-up as #3, then;standing curl,press behind neck,front squat,bent row,stiff-legged deadlift,barbell calf raise,barbell side bend and bench press.One set of 6-12 reps each.Once twelve reps is reaches, add weight then build back up.
The last one I use is Hoffman's "simplified system".
Same warm up of hang snatches.The exercises in the routine are put in groups of four.
1- standing curl
2- behind neck press
3- upright row
4- barbell side bend
1 set of 10-15 reps using the same weight on all four exercises.
5- power clean and press
6- high pulls
7- squat(back) and press(behind neck)
8- hang cleans
1 set of 10-15 reps.Exercises 5-7 use the same weight.Exercise 8 uses a slightly reduced poundage.
9- standing press
10- bent over row
11- back squat
12- deadlift
one version uses 1 set of 5 reps, another version is the same as the rest; 1 set of 10-15 reps.Use increasingly heavier weights for exercises 9-12.
These are some of the best programs I have followed for strength and developmental purposes.Sorry about the long post, but you asked.

"My father was a gambler, a drunk, and a womanizer.I worshipped him."

MAX

Thanks..... I'll have to re-read it to understand it and make sense of it all....

You can't achieve your Goals if you don't have any....

EagleEye

Tried it last summer, but found it that took too long. But I did like the fact that I had more days off to do other stuff, like cardio. I was happy to switch back to my previous workout schedule.

TrackManDave

I use a HIT program once a week. The particular one I use right now is a total body one that I do on Saturday. It takes less than an hour and does the job well

bludevil

Here's the workout,
Phase 1 - 2 weeks, do 2 sets of 15 to 20 reps.
Phase 2 - 3 weeks, do 3 sets of 8 to 12 reps.
Phase 3 - 4 weeks, do 5 sets of 4 to 6 reps.

Exercies:
Squat
Dumbbell stepup or Lunges
Barbell Bench Press
Seated Cable Row
Barbell Shoulder Press
Lat Pulldown
Dumbell Tricep extension
Barbell concentration curls

I figured what the hell, I'll give it a try.

gopro

Bluedevil...as far as total body workouts go, that is a good one...basic exercises with variations of reps/sets. If you are going to use this as part of a cutting phase try to work at a fairly quick pace with minimal rests between sets. Once you have shed the fat, you can switch to a more bodypart specific routine in order to fine tune your physique and bring up weak points.

GOOD LUCK!

Monthly columnist for Muscular Development and Ironman magazines.

GOLIATH LABS Sponsored Athlete/Board Rep

www.prrstraining.com Time to GROW Without Plateau!

Personal Training
Gopro is available for online personal training, dietary guidance, and contest prep coaching.
Send me a PM or e-mail if interested. Thank you.

Claudette

Gopro,
What about doing a total body workout to get you back into a routine? I fell out of my routine this semester because of school and want to get back into a routine before classes start again in the fall and was thinking about a total body routine for the month of January just to get me back into a routine. Or should I focus on individual body parts until school starts and then go to a total body routine because then I'll have less time than I do now? Actually now that I've written this down it makes sense to save the total body workouts until after classes start again for maintenance purposes. If you disagree or have any thoughts, please let me know as I really don't have any total body workout plans (3 days a week). Thanks

-Claudette

Bear

Here's a site that describes a good three day full body routine for ya:

http://www.hypertrophy-specific.com/hst_index.html

LAM

I switched to a full body wo about 6 months ago. I enjoy it greatly as I get to hit all my body parts 3x a week. I have no complaints. I may try HST in several months and actually follow it to the T...

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

gopro

As you were already working out in your head...I would use the extra time you have now to work on a more specialized routine (still, break in slowly as far as intensity), and then go to a 2 or 3 times per week maintenance schedule when classes start.

Monthly columnist for Muscular Development and Ironman magazines.

GOLIATH LABS Sponsored Athlete/Board Rep

www.prrstraining.com Time to GROW Without Plateau!

Personal Training
Gopro is available for online personal training, dietary guidance, and contest prep coaching.
Send me a PM or e-mail if interested. Thank you.