Richie1888

In your opinion how many times a week would you do a fullbody workout with an average of 7 exercises, 3 sets each and a range of 8 - 12 ?

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

Tier

once every 4 days, I really dont think thats the way to go though, or the rep range. But if you insist on that....

Gazhole

No more than 3 times a week as a general rule i think.

Depends how you balance all the other varibles in your program, how you are splitting movements up accross the fullbody sessions etc.

Why the same rep range all the time? Why 7 movements? What groups do the movements in each session fall into?

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

KelJu

What are the 87exercises you are doing?

Richie1888

Arnold Press
Leg Press W/ Calf Raise Superset
Back Extensions
Lat Pulldowns
CG Cable Row
Chin Ups
DB Chest Press

not that order. I hope they cover mostly everything

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

Gazhole

You might be better off separating the exercises into more clearly defined areas. What i usually do on a fullbody is:

Upper Push/Lower Pull
Upper Pull/Lower Push

As a "split". Or, like im doing at the moment:

Upper Horizontal/Lower Push
Upper Vertical/Lower Pull

But there are tonnes of different ways you can split it up.

Just assign rep ranges to each of the days in the week youll be working out on, and go for it

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Richie1888

cheers guys

someone mentioned my rep range what sort of rep range woul you work in for hypertrophy then ?

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

bigsahm21

I'm on a full-body split right now and I'm really liking it.

I do it three days a week, Tues/Thurs/Sat.

Each day, I do one compound movement for each upper body plane (Vertical/Horizontal Push and Pull), and one compound leg movement (I only do one a day, because I do a lot of other leg training in cardio and other exercise that I do).

I also do a little bit of iso everyday (for instance, if I do deadlifts as my lower body movement, I'll do quad extensions...I also hit bi's and tri's once a week). I keep the iso movements high rep to focus on work capacity.

Keeping the volume fairly low, I've found that I'm able to sufficiently recover in the 48 hours (or 72 between Sat and Tues) between workouts...best of all, I'm seeing great results strength-wise.

Tier

You're missing two of the big 3: bench, squats, deadlifts

Full Body workouts should not be done every other day, do not exercise the same muscle more than once every 3-4 days.

CowPimp

2-3 times per week. I like Monday, Wednesday, and Friday. That's what I'm doing right now.

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Richie1888

sorry mate i should have mention the local gym in my area isnt great at all.

I have tried to replace the big 3 with the best I have to offer

Bench Press - DB Bench Press
Deadlift - Back Extensions
Squat - DB Squat / Leg Press

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

33sun33

Im currently on a push/pull full body program, and work out Mondays, Wednesdays and Fridays like Cowpimp and many others.

I basically have a Push Workout (consisting of exercises such as DB press; front squats; OH shoulder press, etc...) and a Pull Workout (exercises like the deadlift; rows, chins, etc...), and alternate them every other day.

For instance, Monday will be Push; Wednesday will be Pull, Friday will be Push again... the following Monday will be Pull and Wednesday will be Push and so on.

Stats: 6"3, 208lbs, still cutting (until 200lbs!)

XFatMan

This one could also be interesting: Hypertrophy-Specific Training : : Official Home of HST

Goal: < 15% Body Fat by June 30, 2008
December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

nismo80

well if ur serious about lifting for results, u seriously better find another gym. Not sure why you can't do deadlifts (if no barbell, use DB)... but to not have any Squat or Bench... why go?