routine help

[klc9100]

i keep reading all kinds of different stuff and have confused myself. could someone give me an example of a full body workout plan. i have a little over an hour to spend at the gym m-w-f.

i've always done isolation training. i'm starting a cycle next month and want to switch things up to shock my body and get the best results i can.

thanks

 

[Gazhole]

Keep it simple:

Squats + Good Mornings + Rows

Power Cleans + Bench Press + Pullups

Deadlifts + Lunges + Military Press

Come up with some sort of periodization plan and away you go. Guessing you want to add size on this program? Try something like this:

Drop all the weights you're using by 5-10lbs.

Week 1 - 1st Exercise 3x5, 2nd + 3rd Exercises 3x10
Week 2 - 1st Exercise 4x5, 2nd + 3rd Exercises 3x10
Week 3 - 1st Exercise 4x5, 2nd + 3rd Exercises 4x10
Week 4 - 1st Exercise 5x5, 2nd + 3rd Exercises 4x10
Week 5 - 1st Exercise 5x5, 2nd + 3rd Exercises 5x10
Week 6 - 1st Exercise 2x5, 2nd + 3rd Exercises 2x10

Add 5lbs to everything and start again. Repeat this 3-4 times. Complete the sessions with as little rest as possible - just enough to be able to complete the next set without failing. Will probably take less than an hour, so you can easily fit a good warmup, cardio, and stretching at the end.

Will seem easy at first, but the as you keep adding weight after each training cycle it'll get a lot more difficult.

 

[davegmb]

Gaz do you need periodization or can you just have weeks off every couple of months, which is what i do to heal and recover

 

[Gazhole]

Having taken a whole year of training without periodization and largely getting nowhere, i can safely say i won't be doing it again.

The problem with not using periodization is the question of when do you progress? Just hope you can put more weight on the bar? See if maybe you get a few more reps next time? This might work for a while, but sooner or later you'll get lost without a plan.

What usually happens is that you end up maxing out far too often.