attempt full body routine

MWpro · 07-29-2006, 06:43 PM

Workout 1
-Back Squats
-Bench Press
-Bent rows
-SLDLs
-Military Press
-Pullups

Workout 2
-Deadlifts
-Military Press
-Pullups
-Squats
-Close Grip Bench Press
-Bent Rows

At the end of each I plan on adding in a few supersets of dips and bicep curls, maybe some quick sets of abs too. Right now I am just doing 3 sets of 5-8 reps for each exercise. Rest intervals are 75-90 seconds.

What do you think of the set up, and can anyone suggest a plan for periodization? I was thinking
3x8
5x5
8x3
except the 8x3 week will take forever. Any thoughts?

Witchblade · 07-29-2006, 07:43 PM

How often do you train? And what workout do you do at every day? Something like 1 on 1 off?

Also, how long does your workout take? It shouldn't take much longer than 60mins.

MWpro · 07-29-2006, 08:27 PM

Quote:

Originally Posted by Witchblade

How often do you train? And what workout do you do at every day? Something like 1 on 1 off?

Also, how long does your workout take? It shouldn't take much longer than 60mins.

Yeah I should have put that in too. I will be doing it every other day if possible, but will take an extra day of rest if I am too taxed. Workout 1 will be the primary one, but I will include Workout 2 once a week or so.

**CowPimp** · 07-29-2006, 09:14 PM

Regarding the periodization, do you care more about hypertrophy, maximal strength, a bit of both?

MWpro · 07-29-2006, 09:23 PM

Quote:

Originally Posted by CowPimp

Regarding the periodization, do you care more about hypertrophy, maximal strength, a bit of both?

Definitely a bit of both.

**CowPimp** · 07-29-2006, 09:52 PM

With the setup you have, I would not be doing 8x3 for all the exercises in a single session. That's going to be 48 sets; you will never get that done in a reasonable amount of time. I might do something like 3x5 supersetting upper-lower and/or push-pull movements so that you can maximize neural recovery between the same exercise while minimizing total time spent recovering. 8x3 is cool, but I wouldn't use it on more than 2, or maybe 3, exercises in one session. Even 5x5 is probably going to give you trouble in terms of workout length, unless you also keep the rest interval pretty short (Which is a perfectly valid option).

Another option would be to take a movement or two from each workout and make it a strength movement. Keep the rest of your workout to more traditional hypertrophy set/rep parameters (3 or 4 sets of 8, 3 or 4 sets of 10, 3 sets of 12, 4 sets of 6, etc.). The program I'm using now is a good example:

http://www.ironmagazineforums.com/sh...ad.php?t=66700 (My Next Program)

07-29-2006, 06:43 PM	#1
MWpro Registered User Join Date: Aug 2004 Posts: 874	attempt full body routine Workout 1 -Back Squats -Bench Press -Bent rows -SLDLs -Military Press -Pullups Workout 2 -Deadlifts -Military Press -Pullups -Squats -Close Grip Bench Press -Bent Rows At the end of each I plan on adding in a few supersets of dips and bicep curls, maybe some quick sets of abs too. Right now I am just doing 3 sets of 5-8 reps for each exercise. Rest intervals are 75-90 seconds. What do you think of the set up, and can anyone suggest a plan for periodization? I was thinking 3x8 5x5 8x3 except the 8x3 week will take forever. Any thoughts?
MWpro Registered User Join Date: Aug 2004 Posts: 874

07-29-2006, 07:43 PM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,285 Photos: 2	How often do you train? And what workout do you do at every day? Something like 1 on 1 off? Also, how long does your workout take? It shouldn't take much longer than 60mins.
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07-29-2006, 09:14 PM	#4
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Regarding the periodization, do you care more about hypertrophy, maximal strength, a bit of both?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-29-2006, 09:52 PM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	With the setup you have, I would not be doing 8x3 for all the exercises in a single session. That's going to be 48 sets; you will never get that done in a reasonable amount of time. I might do something like 3x5 supersetting upper-lower and/or push-pull movements so that you can maximize neural recovery between the same exercise while minimizing total time spent recovering. 8x3 is cool, but I wouldn't use it on more than 2, or maybe 3, exercises in one session. Even 5x5 is probably going to give you trouble in terms of workout length, unless you also keep the rest interval pretty short (Which is a perfectly valid option). Another option would be to take a movement or two from each workout and make it a strength movement. Keep the rest of your workout to more traditional hypertrophy set/rep parameters (3 or 4 sets of 8, 3 or 4 sets of 10, 3 sets of 12, 4 sets of 6, etc.). The program I'm using now is a good example: http://www.ironmagazineforums.com/sh...ad.php?t=66700 (My Next Program)
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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