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Full body routine - comments?

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MrBojangles
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2005/07/29 20:37:48 (permalink)
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Full body routine - comments?

I’m considering trying out the 'full body workout' approach instead of the usual 'one muscle group per week' style split. To start the routine planning I’ve just taken my regular exercises and split them across each of the days.

No set is to failure, but there will be near failure on the last two sets.

Comments and suggestions welcome as this will be the first time I have considered the full body approach.

Monday
Slight Incline DB Bench Press (4x6)
Deadlifts (4x6)
Close Grip Bench Press (4x6)

Wednesday
Dips (4x6)
Overhand Grip Pull ups (4x6)
Calf Raises (3x10)
Narrow Underhand Grip Chins (4x6)

Friday
DB Shoulder Press (4x6)
Bent Over Rows (4x6)
Squats (3x8)
Leg Raises (3x12)

#1

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    MonkFinger
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    RE: Full body routine - comments? 2005/07/29 21:30:25 (permalink)
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    not sure about it exactly as posted

    IMO I'd alternate squats and deadlifts each workout

    and do:

    mon - squat or deadlift / incline bench / pullups
    wed - squat or deadlift / dips / chins
    fri - squat or deadlift / db shoulder / rows

    Sets & reps, up to you at the end of the day, you could do 2x15 monday, 3x10 wed, 4x6 fri. Or just do all the same, i.e. 3x8 all week.

    Pop an isolation on the end of each day, if you feel like it.

    Be sure to take your own advice about going to failure

    I'm quite liking the full body approach at the moment, I'm about a month in on a similar program Personally I think the things to watch for are total volume, and going to failure. With this frequency I'm not sure the "destroy your body" approach of a regular split will work at all well. Unless you're roid'd up to the eyeballs and can recover lightning fast.
    #2
    trickassmark
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    RE: Full body routine - comments? 2005/07/29 22:48:09 (permalink)
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    yeah I'm just starting a full body split and I love it. Here's an excellent full-body routine:

    http://www.t-nation.com/readTopic.do;jsessionid=EF1F7B9C6F75B683D9950ADE025354DB.hydra?id=693794

    Even if u don't do the suggested workout on the website, I would still recommend reading through the article to learn about the methodology of full-body routines.

    240lbs @ 13% bf

    Squats -- 475lbs
    Deadlifts -- Romanian DL (only ones I can do with an injured back) -- 150lbs dumbells
    Bench -- 325lbs
    #3
    alpine
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    RE: Full body routine - comments? 2005/07/30 16:37:44 (permalink)
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    Yep that looks fine if like you say, you are not going to failure and are alternating compounds each work out. You could even consider lower sets to failure and have more rest between workouts.

    Do a search here on Waterbury, there was a good thread on his methods, and it ties in well with your plan.
    #4
    trickassmark
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    RE: Full body routine - comments? 2005/08/01 09:44:03 (permalink)
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    yeah waterbury's the best when it comes to full-body workouts. the link i posted above is to one of his articles actually.

    240lbs @ 13% bf

    Squats -- 475lbs
    Deadlifts -- Romanian DL (only ones I can do with an injured back) -- 150lbs dumbells
    Bench -- 325lbs
    #5
    tokar
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    RE: Full body routine - comments? 2005/08/01 15:42:15 (permalink)
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    Looks like a good routine to me.
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    an1mal111
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    RE: Full body routine - comments? 2005/08/01 17:26:16 (permalink)
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    Your Wednesday is not a full body day.

    Pick less exercises, pick a set/rep scheme (5x5 ish) and focus your efforts on lbage progression over say 4-8 weeks. After that change the exercise selection (assuming you have stagnated).

    Example:

    Squat
    SLDL
    OHP
    Chin

    Repeat as often as possible (every 2-5 days).

    After 8 weeks you might change that to,

    Front squat
    Powerclean
    Bench
    Row

    and so on.
    #7
    trickassmark
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    RE: Full body routine - comments? 2005/08/01 22:08:58 (permalink)
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    I would do a routine more like this:

    Monday
    BB Hack Squat
    BB Rows
    DB Bench Press
    Standing Calves

    Wednesday
    Overhead Press
    Chins
    Deadlifts
    Dips

    Friday
    Back Squat
    Incline Press
    Power Clean
    Seated Calves


    You can also add in some isolation arm work as well and abs.


    240lbs @ 13% bf

    Squats -- 475lbs
    Deadlifts -- Romanian DL (only ones I can do with an injured back) -- 150lbs dumbells
    Bench -- 325lbs
    #8
    MrBojangles
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    RE: Full body routine - comments? 2005/08/05 15:43:30 (permalink)
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    Good input from everyone, appreciated.
    I’ve almost decided on the below routine. I’m still being cautious about including another multi joint movement (a squat variant) on Wednesday, as I’m not quite sure my lower back is up to three sessions, so will try starting with some power cleans and see how it goes. Also, will have to see how shoulders hold up with the pounding they are going to get; may have to lower the number of DB shoulder press sets on Wednesday, or bench sets on Friday. I’ve also lowered sets for triceps isolation on Monday (in fact, may scrap these...)

    If anyone sees any serious problems with this, then shout up!

    Monday
    Deadlift (4x6)
    DB Flat Bench Press (4x6)
    Underhand Chins (4x6)
    Close Grip Bench Press (2x6)

    Wednesday
    Dips (4x6)
    Overhand Pull ups (4x6)
    Db Shoulder Press (4x6)
    Power cleans (3x8) OR squat variant

    Friday
    Back Squat (3x8)
    Slight Incline BB Bench Press (4x6)
    Bent over BB Rows (4x6)
    Leg Raises (3x10)
    post edited by MrBojangles - 2005/08/05 15:46:42
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    ice_mach
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    RE: Full body routine - comments? 2005/08/05 15:50:02 (permalink)
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    using the same rep ranges will make overtraining more likely, read up the waterbury link or just use one of his routines he is THE BEST when it comes to fullbody routines. change up your rep schemes and NEVER EVER train to failure always keep 2-3 reps in each set

    ie

    Monday-10x3(6-7RM)
    Wednesday-5x10(13-14RM)
    Friday-6x3(5RM)
    #10
    ice_mach
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    MrBojangles
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    RE: Full body routine - comments? 2005/08/05 16:43:01 (permalink)
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    Cheers ice_match

    Yes, the variation in sets/reps is something I read but then somehow neglected to incorporate!
    It will be something new to get used to as typically I have always followed 5x5, 4x6 etc etc.

    I'm quite keen to adopt the split I have listed above (minus the close grip bench press, which I think will be overkill now), so will decide on set/rep variation then try it out.

    Ta
    #12
    ice_mach
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    RE: Full body routine - comments? 2005/08/05 16:45:57 (permalink)
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    that's cool mate, and one thing not to forget with a fullbody routine change exercises every 2-3 weeks and do that for 8 weeks then take a back off week where u will do only 1 fullbody session then continue on as normal
    #13
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