Thread: full bodyworkout

hhahahah.................ahhh, reminds me of when i was a newbie!!!! lol, there is soooo much to tell you and sooo much that you really are not going to listen to becasue you do not have the discipline yet and it wont make sence to you, but DO NOT DO A FULL BODY WORKOUT 3 TIMES A WEEK!! There is just soooooooooooo many reasons for that...do some research there is a shitload of info on the site !!!!

You might want to read thru CowPimps journal. He is doing a full body wo presently.

Originally Posted by QuestionGuy

hhahahah.................ahhh, reminds me of when i was a newbie!!!! lol, there is soooo much to tell you and sooo much that you really are not going to listen to becasue you do not have the discipline yet and it wont make sence to you, but DO NOT DO A FULL BODY WORKOUT 3 TIMES A WEEK!! There is just soooooooooooo many reasons for that...do some research there is a shitload of info on the site !!!!

okay, i'll play. lets hear these reasons.

Originally Posted by QuestionGuy

hhahahah.................ahhh, reminds me of when i was a newbie!!!! lol, there is soooo much to tell you and sooo much that you really are not going to listen to becasue you do not have the discipline yet and it wont make sence to you, but DO NOT DO A FULL BODY WORKOUT 3 TIMES A WEEK!! There is just soooooooooooo many reasons for that...do some research there is a shitload of info on the site !!!!

hmmmmmm, not too helpful QG....... since hes new to this, give him ideas on what to do.

i would recommend at least a 3 day split. for example:

Day 1 - Chest / Back
Day 2 - Cardio
Day 3 - Legs / Abs
Day 4 - Cardio
Day 5 - Bis / Tris / Shoulders
Day 6 - Cardio
Day 7 - Off

Do about 8-10 sets for each body part. No need to overtrain. You also mention that you have your diet sorted out, what does it look like, and what are your specific goals?

Originally Posted by Yanick

okay, i'll play. lets hear these reasons.

i concur. full body workouts can be great, but as a beginner, i would think that a nice split would be more advantageous.

ok 3 day split it is...thanks for the replys...i`ve read up on both a full bodyworkout and a split but just heard a full body was better to begin with to learn good form...(us newbies u gotta love us!!!! )
my diet is in the nutrition forum under revised cutting plan
revised cutting diet

so i have to add more exercises to each body part or are the ones im doing sufficent??? since ill be doing a 3 day split...ill leave the questions for now and go and try to make a good plan!!!!

Here is my current 3 day split.

Originally Posted by Yanick

okay, i'll play. lets hear these reasons.

can I play too?

okay, i'll play. lets hear these reasons.

Count me in..

When I was younger (16-17) I would do the upper lower body split and see okay results. Now that I started following these guys advice and doing things like;
Mon: Back/Tris
Tues: Chest/Bis
Wed: Legs
Thurs: Cardio
...and so forth
I have seen gains like never before. Granted I am now 20 years old, so it might also be attributed to just naturally becoming stronger/bigger as you I get older. If you bust your ass doing say chest theres no way in hell im going to be able to hit my shoulders half as hard as I would like to. Goes for all the lifts though. I probably wouldnt want to attempt to hit the chest hard after hitting the back hard. Read the advice that all these experianced lifters will give you.

Originally Posted by QuestionGuy

hhahahah.................ahhh, reminds me of when i was a newbie!!!! lol, there is soooo much to tell you and sooo much that you really are not going to listen to becasue you do not have the discipline yet and it wont make sence to you, but DO NOT DO A FULL BODY WORKOUT 3 TIMES A WEEK!! There is just soooooooooooo many reasons for that...do some research there is a shitload of info on the site !!!!

In my studying, I've read that a full body workout is optimal for a beginner. The as he progresses, he moves to a two day split, then a three day split (or a push-pull split) and then to a four day split. With each split you focus on a smaller and smaller section of the body for each workout.

Originally Posted by cfs3

In my studying, I've read that a full body workout is optimal for a beginner. The as he progresses, he moves to a two day split, then a three day split (or a push-pull split) and then to a four day split. With each split you focus on a smaller and smaller section of the body for each workout.

full body is optimal for anyone if you set it up properly.

the time commitment is huge with a full body workout. i dont like being tired 1/2 way thru my workout. i like low volume, high intensity. that's why i run a 5 day split. im in the gym for 30 minutes a day and have the opportunity to kick my ass for 30 minutes rather than go at half pace for 2 hours.

Originally Posted by P-funk

full body is optimal for anyone if you set it up properly.

but DO NOT DO A FULL BODY WORKOUT 3 TIMES A WEEK!!

That is just plain shit advice.

Originally Posted by P-funk

full body is optimal for anyone if you set it up properly.

you got that right. i hardly consider myself a beginner, i'm not super experienced but i think after 5 almost 6 years of training (on and off, not always knowing what i was doing) i can consider myself fairly experienced and i'm making huge gains on a full body program which i have been told by many is 'overtraining' with the volume.

Originally Posted by DimebagDarrell

the time commitment is huge with a full body workout. i dont like being tired 1/2 way thru my workout. i like low volume, high intensity. that's why i run a 5 day split. im in the gym for 30 minutes a day and have the opportunity to kick my ass for 30 minutes rather than go at half pace for 2 hours.

thats just a cop out IMO. 30min workout? very few can work hard enough to make a 30 min workout productive (i'm including myself in the 'not able' category, because after seeing what a REAL HIT workout looks like i doubt that at this point i would be able to pull it off).

Originally Posted by Yanick

you got that right. i hardly consider myself a beginner, i'm not super experienced but i think after 5 almost 6 years of training (on and off, not always knowing what i was doing) i can consider myself fairly experienced and i'm making huge gains on a full body program which i have been told by many is 'overtraining' with the volume.

Could you describe your workout for the group?

im not going to fight here....but i do have to say that im just as much experienced as the next guy....but this shows to proof that everyone is different, so just do whatever you think its right and experiment withyourself and see what works for you, i used to do full body, but i got burned out half way and slacked off all the time, i also overtrained.....i did many different routines, but i found out that 30 minutes of training works best for me with lots of rest, i gained a lot and it works for me!! he asked for advice and i just gave it to him, no need to call SHIT ADVICE on me, just like i wouldnt call on you...

Originally Posted by QuestionGuy

im not going to fight here

ohhhh come on !!!!!!!!!!!!!

J/K sorry QG but if you consider yourself experienced then you should know better then to say DO THIS or DON'T DO THIS.

anyhow, I think FB is fine for beginner or otherwise, just needs to be set up correctly.

IMO volume and frequency have an inverse correlation, so you just have to figure out how often you like training and for how long. Don't forget also, that you can change now and then, going from 2 or 3 FB low volume workouts per week to more complex splits that hit just 1 or 2 bodyparts each day. This is exactly the kind of switching that keeps you motivated and promotes new gains.

Well im not really a beginner to body building i have done it for the past 3 years on and alot of time off so im going to get back into and as i have some experience in BB i am going to do a varied body workout,
- Monday, chest&abs
- wednesday, arms&back
- Friday, legs&shoulders
In each of these days i am incorporating 35 mins of cardio(rowing machine)
the amount of weights will be a fair amount just so that at the end of the sets i physically can do a few more but only like 3-4(but i won`t do them as i won`t have enough energy to do the other exercises).i have personally found that this style best fits me im not saying its the best just that i prefer it.at the moment i am adding the finishing touches to my new workout i am going to post it in the next few days so take a look and tell me what you think.

because after seeing what a REAL HIT workout looks like i doubt that at this point i would be able to pull it off

cough Dr.leister cough.


LMAO.....that was the most insane 20min workout I have ever seen. I guess it was really only 15min since 5 of the min. were spent roling on the floor spitting up and screaming profanities....lmao

Originally Posted by Yanick

thats just a cop out IMO. 30min workout? very few can work hard enough to make a 30 min workout productive (i'm including myself in the 'not able' category, because after seeing what a REAL HIT workout looks like i doubt that at this point i would be able to pull it off).

ive managed to make a 30 minute workout be VERY effective. since its only one body part for that 30 minutes, it works out great for me. i dont have the time each day to spend 2 hours working out, and, as i said, i dont like being tired half way thru. you do what works for you. i added about 18 lbs of lean body mass in 4 months (as in i went from 174 lbs to 206, then cut, then am sitting at about the same or less fat then i had at 174 and i now weigh between 192-195).

in addition, i work myself intensely enough such that i need a few days to recover - that's why back and biceps are two days apart. chest, tris, and shoulders are two days apart. for clarification, my split is:

day 1 - chest
day 2 - back, abs
day 3 - tris, hammies
day 4 - bis, quads, calves
day 5 - shoulders, abs
day 6 - off
day 7 - off

as i stated before, once you know what youre doing, do whats right for you. 30 mins is NOT a cop out, if you use your time right. it was especially necessary to have a lot of healing time when i was on M1T since i stayed sore for many days afterward even though i was doing on average 8 sets of 6-8 reps per body part.

Originally Posted by cfs3

Could you describe your workout for the group?

Day1:Squat/DL Strength, BP/OHP Power, rest Hypertrophy work.
Day2:BP/OHP Strength, Squat/DL Power, rest Hypertrophy work.
Day3:All Hypertrophy/Conditioning day.

Day1:
Squat 5x3 90+% of 1RM RI=120s
BP 8x3 60% of 1RM RI=30s
BB OHP 5x3 90+% of 1 RM RI=120s
Neutral Grip Pull Ups 3x6-10, RI=60s (reps/rest are the same from here on)
SLDL
Unilat Leg Press
BB Shrugs
Bent Over Laterals
Standing Calfs
Core

Day2:
BP 5x3 90+% of 1RM RI=120s
Speed Deads 8x3 60% of 1RM RI=30s
GM's
Bent Over Rows
Front Raises
Face Pulls
Split Squats
Seated Calfs
BB Shrugs
Alt. Hammer Curls 2x6-10
Core

Day3: All Hyp/Conditioning
Power Cleans x 3->Front Squats x 6-8->OH Press x 3-5 for 4-5 sets, RI=90s
Pulldowns
CGBP
Seated Rows
Lateral Raises
Reverse Pec Dec
Calves, stand/seat
DB Shrugs
Sup. Set Leg Ext w/Leg Curl
Static Holds 2sets x as long as i can hold 315lbs
Plate Curls 2sets x 5-10
Core

Originally Posted by QuestionGuy

im not going to fight here....but i do have to say that im just as much experienced as the next guy....but this shows to proof that everyone is different, so just do whatever you think its right and experiment withyourself and see what works for you, i used to do full body, but i got burned out half way and slacked off all the time, i also overtrained.....i did many different routines, but i found out that 30 minutes of training works best for me with lots of rest, i gained a lot and it works for me!! he asked for advice and i just gave it to him, no need to call SHIT ADVICE on me, just like i wouldnt call on you...

i can believe the slacked off and burnt out part, but i just don't believe the overtraining part. there was definitely a flaw in how you set it up (i don't know the specifics of what program you did, but you probably had to condition your body to increase work capacity so you could progress on the program).

Originally Posted by KarlW

ohhhh come on !!!!!!!!!!!!!

J/K sorry QG but if you consider yourself experienced then you should know better then to say DO THIS or DON'T DO THIS.

anyhow, I think FB is fine for beginner or otherwise, just needs to be set up correctly.

IMO volume and frequency have an inverse correlation, so you just have to figure out how often you like training and for how long. Don't forget also, that you can change now and then, going from 2 or 3 FB low volume workouts per week to more complex splits that hit just 1 or 2 bodyparts each day. This is exactly the kind of switching that keeps you motivated and promotes new gains.

Originally Posted by P-funk

cough Dr.leister cough.


LMAO.....that was the most insane 20min workout I have ever seen. I guess it was really only 15min since 5 of the min. were spent roling on the floor spitting up and screaming profanities....lmao

yes exactly. i've never seen anyone work like that before and i don't think i'm mentally tough enough, yet, to pull something like that off. i would love to be able to though one day and i'm really trying to work on just not being a pussy and telling myself its all in your head and all that jazz.

Originally Posted by DimebagDarrell

ive managed to make a 30 minute workout be VERY effective. since its only one body part for that 30 minutes, it works out great for me. i dont have the time each day to spend 2 hours working out, and, as i said, i dont like being tired half way thru. you do what works for you. i added about 18 lbs of lean body mass in 4 months (as in i went from 174 lbs to 206, then cut, then am sitting at about the same or less fat then i had at 174 and i now weigh between 192-195).

in addition, i work myself intensely enough such that i need a few days to recover - that's why back and biceps are two days apart. chest, tris, and shoulders are two days apart. for clarification, my split is:

day 1 - chest
day 2 - back, abs
day 3 - tris, hammies
day 4 - bis, quads, calves
day 5 - shoulders, abs
day 6 - off
day 7 - off

as i stated before, once you know what youre doing, do whats right for you. 30 mins is NOT a cop out, if you use your time right. it was especially necessary to have a lot of healing time when i was on M1T since i stayed sore for many days afterward even though i was doing on average 8 sets of 6-8 reps per body part.

like i have said a couple of times in this thread, you need to condition your body to be able to work with higher volume, intensity, density, frequency etc etc etc there are tons of different factors that you can manipulate in training that will provide gains in size, strength, conditioning. if you stay doing 6-8 sets per bodypart of course you won't effect any change in conditioning, but if you slowly build yourself up to doing 12 sets i see no reason why your body won't adapt...your body adapts to almost anything you throw at it.

a key word i noticed in your post is M1T...even my friends managed to gain 15-20lbs of mass while juicin and working half assed. and i want to mention...sure you gained something, question is if you worked harder would you have gained more? its not something anyone can answer, but i guess i was just influenced by people like P-funk who believe that you need to bust your ass every single session (nausea, vomiting, dizziness are all symptoms of HARD WORK) if you want to truly be a champion. and like i've said, there are very few people who are truly mentally strong enough to push themselves to those limits and i'm one of those that is NOT, for now.

I started with this split as a beginner, and I got great results from it:

-Push
-Pull
-Legs

A really simple 3-day split

Originally Posted by Yanick

a key word i noticed in your post is M1T...even my friends managed to gain 15-20lbs of mass while juicin and working half assed.

yes, i did use it, but just for 2 weeks. over half of my gain was without use of steroids. and i gained more fat while on the M1T as well. id say that at least 2/3 of my gains were while i was off the M1T.

Originally Posted by P-funk

full body is optimal for anyone if you set it up properly.

Agreeded

Originally Posted by willocraig

Well im not really a beginner to body building i have done it for the past 3 years on and alot of time off so im going to get back into and as i have some experience in BB i am going to do a varied body workout,
- Monday, chest&abs
- wednesday, arms&back
- Friday, legs&shoulders
In each of these days i am incorporating 35 mins of cardio(rowing machine)
the amount of weights will be a fair amount just so that at the end of the sets i physically can do a few more but only like 3-4(but i won`t do them as i won`t have enough energy to do the other exercises).i have personally found that this style best fits me im not saying its the best just that i prefer it.at the moment i am adding the finishing touches to my new workout i am going to post it in the next few days so take a look and tell me what you think.

You are training triceps 3 times a week?

How am I training triceps three times a week?

Originally Posted by QuestionGuy

hhahahah.................ahhh, reminds me of when i was a newbie!!!! lol, there is soooo much to tell you and sooo much that you really are not going to listen to becasue you do not have the discipline yet and it wont make sence to you, but DO NOT DO A FULL BODY WORKOUT 3 TIMES A WEEK!! There is just soooooooooooo many reasons for that...do some research there is a shitload of info on the site !!!!

QG, I don't completely agree with you here. I am working on a three day full body HIT workout and I'll tell you what, it can be done, but as P Funk implied once, you have to have balls to do this. That doesn't imply that a woman can't do it, as you know, they don't have balls....but I digress. It can be done by a beginner, middle of the road, and highly experienced lifters.