Full Body-ish Routine, what do you think?

maxpro2 · 03-29-2007, 12:23 AM

Workout A – (sets x reps)
Squats - 4x6
Bench Press – 4x6
Bent Rows – 3x8
Dips – 3x8
Bicep curls 3x8

Workout B
SLDLs - 4x6
Military Press – 3x8
Pullups – 3x8
CG Bench Press – 3x8
Bicep curls – 3x8
Abs – a few various sets

I am currently cutting. My goal is to get stronger, specifically with Squats and Bench. I will also be working on my running. I will be starting at 6 miles a week, and hopefully increase that to around 15 miles by week 6. This is not a drastic cut, so I will not be in a huge deficit and will still be eating plenty of carbs and calories to compensate for all the physical activity.

The “weekly” (eight day rotation) set up for this routine will be like so:
A / run / B / run / A / run / B / off

**Gazhole** · 03-29-2007, 07:21 AM

Balance your Upper/Lower, and Push/Pull exercise on each of the days. IE - Have the same number of exercises for Upper Body work as Lower Body work, and the same number of exercises for Pushing as Pulling.

Separate what areas the days concentrate on to avoid overtraining. Like there you have a vertical push (Military press, dips) on both days, curls on both days, bench press on both days etc etc.

So instead of Day A, rename it "Upper Push / Lower Pull", and Day B "Upper Pull / Lower Push".

Also, have you set up any specific phases or periodization for the program? Cos at the moment the rep ranges are pretty much flat across the board.

maxpro2 · 03-29-2007, 01:28 PM

Quote:

Originally Posted by Gazhole

Balance your Upper/Lower, and Push/Pull exercise on each of the days. IE - Have the same number of exercises for Upper Body work as Lower Body work, and the same number of exercises for Pushing as Pulling.

I am not too concerned with balancing upper and lower movements, since my main focus with the lower body is to get better at running. I do not want to overtrain, nor do I want to have sore legs while attempting to run. I figure having one compound movement a day for legs is enough to maintain strength and keep good balance.

Quote:

Separate what areas the days concentrate on to avoid overtraining. Like there you have a vertical push (Military press, dips) on both days, curls on both days, bench press on both days etc etc.

While dips and CG Bench seem conflicting in their placements, I am doing them primarily as tricep movements, simply because I feel they work the triceps more than something like Overhead Tricep Extensions or something like that. And while I know we are supposed to train movements, I do not want to neglect hitting the triceps/biceps directly with a little "isolation" work.

Quote:

Also, have you set up any specific phases or periodization for the program? Cos at the moment the rep ranges are pretty much flat across the board.

This is true. I figure I would periodize only the first three movements each day, maybe switch between 3x8, 4x6, 6x3 each week?

Having read these comments let me know what you think, and if this program still could serve my purpose.

maxpro2 · 03-31-2007, 01:29 PM

gotta be lame and bump

**P-funk** · 03-31-2007, 01:40 PM

training the legs helps to develop stronger hips, which will prevent injury, enhance runners economy and develop better speed, power, and endurance.

running is a contact sport so to speak. train it that way.

you need more balance between your pushing and pulling.

AKIRA · 03-31-2007, 02:07 PM

For some reason, total body does confuse me a lot.

**P-funk** · 03-31-2007, 02:09 PM

Quote:

Originally Posted by AKIRA

For some reason, total body does confuse me a lot.

why?

As i have said before, it all starts with setting up a good template. from there you can work the variables out however you want.

AKIRA · 03-31-2007, 05:01 PM

I know it wouldnt be hard to figure out. However, i cant put it all together without an example.

It seems thats the way I can understand things..even the simplest things. Put it in front of me, make me play with it, and then tell me why one piece goes here and one goes there.

I put one or two together in my head, but then when frequency and volume came in, thats when I needed to see examples.

**CowPimp** · 04-01-2007, 06:08 PM

Here's the problem I see with the setup. You're doing this:

Legs
Push
Pull
Triceps
Biceps

However, when you do CG bench pressing and dips, you are definitely hitting the muscles around the shoulder joint as well; your chest and shoulders in the case. This leads to a lot more pressing than pulling throughout the week. You need to balance that out.

As well, I like to see at least one lower body unilateral movement in pretty much any program. This is especially true if you are looking for that maximum improvement in running economy and optimal development of the muscles that are important in stabilizing your contact leg during running. Remember, running takes place on one leg at a time. Really, most sports movements are done unilaterally, save for jumping, but that is often not as symmetrical as in a closed environment.

maxpro2 · 04-02-2007, 02:58 PM

Thanks for all of your input.

So to fix this program I would have to either:
1) change Dips and CG Bench to a more isolation-like exercise like skullcrushers or overhead tricep extensions
2) add another pulling movement on each of the days.

If this is true I would definitely go for the 2nd option.

As for legs, I would definitely like to add more exercises eventually; the unilateral movement suggestion is great. Right now, I just don't want my running to be inhibited by sore legs. I also don't want to be in the gym all day.

**CowPimp** · 04-03-2007, 11:44 AM

I do cardiovascular exercise all the time with sore legs. It isn't even noticeable once you start moving. Just add in a unilateral movement on one of the days so one day you're doing two lower body movements and the other day you are only doing one.

A lot of strength coaches do something like that, where they try to go a lower body push, lower body pull, and a lower body unilateral movement as the three movement "patterns" to hit.

fUnc17 · 04-03-2007, 12:37 PM

Quote:

Originally Posted by CowPimp

I do cardiovascular exercise all the time with sore legs. It isn't even noticeable once you start moving. Just add in a unilateral movement on one of the days so one day you're doing two lower body movements and the other day you are only doing one.

A lot of strength coaches do something like that, where they try to go a lower body push, lower body pull, and a lower body unilateral movement as the three movement "patterns" to hit.

So a...

Front squat
Deadlift
1 leg RDL, or Bulg squat

correct?

Of course not being limited to only those movements

03-29-2007, 12:23 AM	#1
maxpro2 Registered User Join Date: Aug 2004 Posts: 1,119	Full Body-ish Routine, what do you think? Workout A – (sets x reps) Squats - 4x6 Bench Press – 4x6 Bent Rows – 3x8 Dips – 3x8 Bicep curls 3x8 Workout B SLDLs - 4x6 Military Press – 3x8 Pullups – 3x8 CG Bench Press – 3x8 Bicep curls – 3x8 Abs – a few various sets I am currently cutting. My goal is to get stronger, specifically with Squats and Bench. I will also be working on my running. I will be starting at 6 miles a week, and hopefully increase that to around 15 miles by week 6. This is not a drastic cut, so I will not be in a huge deficit and will still be eating plenty of carbs and calories to compensate for all the physical activity. The “weekly” (eight day rotation) set up for this routine will be like so: A / run / B / run / A / run / B / off

03-29-2007, 07:21 AM	#2
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,950 Photos: 19	Balance your Upper/Lower, and Push/Pull exercise on each of the days. IE - Have the same number of exercises for Upper Body work as Lower Body work, and the same number of exercises for Pushing as Pulling. Separate what areas the days concentrate on to avoid overtraining. Like there you have a vertical push (Military press, dips) on both days, curls on both days, bench press on both days etc etc. So instead of Day A, rename it "Upper Push / Lower Pull", and Day B "Upper Pull / Lower Push". Also, have you set up any specific phases or periodization for the program? Cos at the moment the rep ranges are pretty much flat across the board. http://sdatrainingprograms.blogspot.com - Updated 16/05/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

03-31-2007, 01:40 PM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,660	training the legs helps to develop stronger hips, which will prevent injury, enhance runners economy and develop better speed, power, and endurance. running is a contact sport so to speak. train it that way. you need more balance between your pushing and pulling. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-31-2007, 02:07 PM	#6
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,747 Photos: 3	For some reason, total body does confuse me a lot. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-31-2007, 05:01 PM	#8
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,747 Photos: 3	I know it wouldnt be hard to figure out. However, i cant put it all together without an example. It seems thats the way I can understand things..even the simplest things. Put it in front of me, make me play with it, and then tell me why one piece goes here and one goes there. I put one or two together in my head, but then when frequency and volume came in, thats when I needed to see examples. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-31-2007, 01:29 PM	#4
maxpro2 Registered User Join Date: Aug 2004 Posts: 1,119	gotta be lame and bump

04-01-2007, 06:08 PM	#9
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,610	Here's the problem I see with the setup. You're doing this: Legs Push Pull Triceps Biceps However, when you do CG bench pressing and dips, you are definitely hitting the muscles around the shoulder joint as well; your chest and shoulders in the case. This leads to a lot more pressing than pulling throughout the week. You need to balance that out. As well, I like to see at least one lower body unilateral movement in pretty much any program. This is especially true if you are looking for that maximum improvement in running economy and optimal development of the muscles that are important in stabilizing your contact leg during running. Remember, running takes place on one leg at a time. Really, most sports movements are done unilaterally, save for jumping, but that is often not as symmetrical as in a closed environment. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

04-02-2007, 02:58 PM	#10
maxpro2 Registered User Join Date: Aug 2004 Posts: 1,119	Thanks for all of your input. So to fix this program I would have to either: 1) change Dips and CG Bench to a more isolation-like exercise like skullcrushers or overhead tricep extensions 2) add another pulling movement on each of the days. If this is true I would definitely go for the 2nd option. As for legs, I would definitely like to add more exercises eventually; the unilateral movement suggestion is great. Right now, I just don't want my running to be inhibited by sore legs. I also don't want to be in the gym all day.

04-03-2007, 11:44 AM	#11
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,610	I do cardiovascular exercise all the time with sore legs. It isn't even noticeable once you start moving. Just add in a unilateral movement on one of the days so one day you're doing two lower body movements and the other day you are only doing one. A lot of strength coaches do something like that, where they try to go a lower body push, lower body pull, and a lower body unilateral movement as the three movement "patterns" to hit. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

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