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3 full body workouts

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monsta 1
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2006/07/10 00:13:21 (permalink)

3 full body workouts

when did 3 full body work outs a week stop being the best way to train. many years ago when i first started lifting this was what you done end of story. i stopped lifting for some time then when i recently got back into it many years later this is frowned upon. it worked back then why not now??????????????

JUST BECAUSE IM PARANOID DOESNT MEAN PEOPLE ARENT TRYING TO KILL ME
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24 Replies Related Threads

    _GM_
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    RE: 3 full body workouts 2006/07/10 00:19:17 (permalink)
    intresting as a newbie i have no idea but also wonderd why know one trained like this
    #2
    ice_mach
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    RE: 3 full body workouts 2006/07/10 00:21:45 (permalink)
    It still does work mate, very well in fact, people just have forgetten that in fear of overtraining blah blah blah.
    #3
    BIGDOWNUNDER
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    RE: 3 full body workouts 2006/07/10 00:28:56 (permalink)
    A lot of experts still believe its the best way to train, My problem is my joints get hammered doing full body

    I'll cross that bridge after i've burned it.
    #4
    ginasmg
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    RE: 3 full body workouts 2006/07/10 01:21:27 (permalink)
    as a relativly new guy that would be a better way to train for me but i have been advised that it is wrong.have i been given bad advise?is there any proof that this is the best way to train cos if there is i will train that way
    #5
    Jet
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    RE: 3 full body workouts 2006/07/10 01:39:49 (permalink)
    Its not wrong at all.It used to be THE way to train.Its just a wee bit hard on the joints if you abuse it,say,low reps for month after month,year after year without a break.
    Nowt wrong with it though.Used to work quite well for me.
    #6
    bunnykilla
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    RE: 3 full body workouts 2006/07/10 09:58:43 (permalink)
    It's a great way to train, I recently re-discovered full body workouts when I started an HST routine and have made some good gains.

    Couple of things worth mentioning,

    Keep the number of exercises and sets low.

    Don't train to failure every session, you'll just burn yourself out if you do.

    I'm currently doing

    Shoulder Press
    Squats
    Stiff Deads
    Dips
    Rows
    EZ Skulls
    EZ Curls

    All for just 2x5. You'd probably be better sticking to higher reps say 8-10 if you're coming back after a long lay off.

    Phil
    #7
    Remman
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    RE: 3 full body workouts 2006/07/11 02:27:54 (permalink)
    Bunnykilla, how often do you rest between sets? How much strain are you supposed to feel? I just started my own variation of an HST program today. On a couple sets I was almost to failure so I stopped the set. I am gonna do two weeks of 15 reps, 2 weeks of 10, 2 weeks of 8 and 2 weeks of 4 as well as use two sets of different exercises alternating between workouts.

    One Shot One Kill Your Loss My Thrill
    #8
    sl
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    RE: 3 full body workouts 2006/07/11 04:57:52 (permalink)
    I see these routines increasing strength
    #9
    bunnykilla
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    RE: 3 full body workouts 2006/07/11 10:01:36 (permalink)

    ORIGINAL: Remman

    Bunnykilla, how often do you rest between sets? How much strain are you supposed to feel? I just started my own variation of an HST program today. On a couple sets I was almost to failure so I stopped the set. I am gonna do two weeks of 15 reps, 2 weeks of 10, 2 weeks of 8 and 2 weeks of 4 as well as use two sets of different exercises alternating between workouts.


    I go for around 1 min between sets, some of the 15 rep work requires a bit more to catch your breath tho.

    I'd miss the 8 rep weeks and drop straight to 5, gives you a bit of a break when you drop to 5 reps.

    If I do this again, I'll only do 1x15, 2x10, then drop to 2x5 and carry on with the 5 rep work for as long as I can. Don't end your 5 rep work prematurely just because standard HST dictates.

    You shouldn't train to failure except in last workout of every two week block.

    Pop into my journal, (linked i my sig.) if you have any more questions.

    Phil
    #10
    MonkFinger
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    RE: 3 full body workouts 2006/07/11 14:12:32 (permalink)
    monsta 1 any details on the sort of routines were you doing? light/heavy days, periodisation, that sort of thing?



    ORIGINAL: sl
    I see these routines increasing strength


    Why? They did quite the opposite for me.
    #11
    Faux Real
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    RE: 3 full body workouts 2006/07/11 15:10:56 (permalink)
    Doesnt a muscle need 5-7 days to repair and grow?
    #12
    Martyboy
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    RE: 3 full body workouts 2006/07/11 15:25:05 (permalink)
    Doesnt a muscle need 5-7 days to repair and grow?



    Stop reading flex and other ched rags. I done full-body and found it a quality way to train as have millions of people over the years. I must stress that TWICE a week will be better for most unless you have a medium and light day training at sub-maximal poundages. I will go back on my FB routine in a few weeks. Anyone who trys this style of training properly never goes back to split routines again.
    There are many routines you can do but the old 20 rep squat routine or (superquats) programme is common.

    I ill do this:

    Deadlift 2x6
    Leg press 1x12
    bench press 2x6
    weighted chins 2x6
    Ab work
    training Sunday and wednesday
    post edited by powerl1fter - 2006/07/11 15:28:58
    #13
    bunnykilla
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    RE: 3 full body workouts 2006/07/11 15:32:21 (permalink)

    ORIGINAL: [Joe]

    Doesnt a muscle need 5-7 days to repair and grow?


    Not at all, it depends in how intensely you train it.

    Some people prefer one intense session per week and some prefer 3 less intense sessions per week.

    IMO the 1x intense is for suited strength and the 3x less intense is more suited for size.

    That statement might get flamed, hence the IMO before it lol

    Phil
    #14
    Faux Real
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    RE: 3 full body workouts 2006/07/11 16:00:13 (permalink)
    Do you reckon it actually matters and makes any difference at the end of the day?
    #15
    ice_mach
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    RE: 3 full body workouts 2006/07/11 16:06:05 (permalink)
    Yes some people react much better to more frequent exposures, myself included, Samcim and Murphyblew are two prime people I know off who blew up on 3 full bodies.
    #16
    Remman
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    RE: 3 full body workouts 2006/07/11 16:34:43 (permalink)
    Mine is looking like this:

    A exercises:
    Squat
    Incline Bench Press
    Lat Pulldown
    Close-grip Pulldown- only 1 set
    Shoulder Press
    Shrugs
    Skullcrushers
    Dumbbell Curls
    Standing Calf Raises

    B exercises:
    SL Deadlifts
    Dips
    Bent-over Rows
    Deadlift
    Side Raises
    Rear Raises
    Rope Pulldowns
    Preacher Curls
    Seated Calf Raises

    A two week period would look like:
    Monday- A exercises
    Wednesday- B exercises
    Friday- A
    Monday- B
    Wednesday- A
    Friday- B

    All 2 sets unless indicated doing 2 weeks of 15 reps, 2 of 10, 2 of 8, then 2 of 4. May drop the 8.
    post edited by Remman - 2006/07/11 16:38:26

    One Shot One Kill Your Loss My Thrill
    #17
    bunnykilla
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    RE: 3 full body workouts 2006/07/11 17:43:40 (permalink)
    Firts HST routine I did I made the mistake of adding extra sets to the 5 rep phase, thinking that just 2 sets of 5 (after a warm up) wasn't enough.

    I only managed a couple of weeks then felt totally burnt out.

    Now I'm on a new HST program and now when doing 5's I've stuck to two sets but also lower the intensity when I add weight to the bar by just doing 3 reps when I jump the weight up.

    An example using squats..

    Fri - I get 82.5kg for 2(sets)x5(reps)

    sat/sun off

    Mon - I add weight to the bar but lower the reps to 2x3@85kg
    Wed - I might go for the full 2x5 or stick to 2x4@85kg
    Fri - This time I want to be hitting 2x5@85kg

    sat/sun off

    Mon - I will add a bit more weight and drop to 2x3 again, and carry on.

    I'm sure this weekly periodisation is helping me recover better.

    Phil
    #18
    Faux Real
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    RE: 3 full body workouts 2006/07/12 15:10:01 (permalink)
    Can I combine my three day split into one day and then do that three times a week?

    Or will I die?
    #19
    ice_mach
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    RE: 3 full body workouts 2006/07/12 15:21:02 (permalink)
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