YB
BannerBanner

Full body workout - lack of energy

Author
johnnyutah
New Member
  • Total Posts : 5
  • Reward points: 2381
  • Joined: 2008/05/18 13:56:33
  • Status: offline
2008/05/18 14:15:58 (permalink)
0

Full body workout - lack of energy

Hi

My workout currently looks like this:

2 sets of each exercise (6 reps per set), 1 minute rest between same exercise sets (2 minutes between different exercises).

Narrow Dips (weighted)
Pull Ups (weighted)
Military Press
Flat Bench Press
Bent Over Row
Deadlift
Squat
Chin-ups (weighted)
Abs - plank type exercise
20 minutes cardio preset on bike.

I do it 3 times a week, however I'm starting to feel a little fatigued and have been lessening the weight I lift. 2 times a week is not enough, 3 times a week leaves me feeling drained. Do you think I could a full body workout composed of isolation exercises mid week to give myself a break? As they're not compound it should be less taxing. Something like:

Dumbell Flyes
Lateral Raises
Bicep Curls
Wrist Curls (Forearm)
Tricep Kick Backs
Back exercise (not sure what)
Leg Press Machine

2 sets of 10? It's just an idea, would appreciate your ideas and suggestions :)
#1

10 Replies Related Threads

    beefycol
    Pro-Member
    • Total Posts : 1676
    • Reward points: 3514
    • Joined: 2008/03/06 18:06:13
    • Location: shropshire
    • Status: offline
    RE: Full body workout - lack of energy 2008/05/18 15:37:34 (permalink)
    0
    you do that 3 times a week? no wonder your tired and getting weak, wont be recovering.

    do a split hitting muscle once a week and gives it time to rest

    like
    mon pull,
    tues rest,
    weds push,
    thurs rest
    fri legs
    sat rest
    sun rest,

    if you wanted could do cardio on some of the rest days.

    or you could have 4 day split

    mon shoulders/tris
    tues back
    weds rest
    thurs legs
    fri chest/bis


    also look at your diet might not be eating enough

    CURRENT STAT
    get shreded. 16st 7lbs-15st 7lbs 6ft, to 14st 9lbs (Feb 2011)
    #2
    johnnyutah
    New Member
    • Total Posts : 5
    • Reward points: 2381
    • Joined: 2008/05/18 13:56:33
    • Status: offline
    RE: Full body workout - lack of energy 2008/05/18 16:10:10 (permalink)
    0
    Ok, so that would split down as:

    PUSH DAY
    Narrow Dips (weighted)
    Flat Bench Press
    Military Press
    Abs

    PULL DAY
    Pull Ups (weighted)
    Bent Over Row
    Chin-ups (weighted)
    Abs

    LEGS DAY
    Deadlift
    Squat
    Abs

    Any suggestions for no. of reps/sets? I currently do 2 sets of 6, but that's obviously not gonna be enough if I do a split. 4 sets of 6?
    #3
    jack5r
    Pro-Member
    • Total Posts : 10055
    • Reward points: 9318
    • Joined: 2007/07/26 23:49:52
    • Status: offline
    RE: Full body workout - lack of energy 2008/05/18 16:15:44 (permalink)
    0
    ORIGINAL: johnnyutah

    Ok, so that would split down as:

    PUSH DAY
    Narrow Dips (weighted)
    Flat Bench Press Start with bench press, then military press and finaly dips. I would also do incline bench personaly.
    Military Press
    Abs

    PULL DAY
    Deadlift here
    Pull Ups (weighted)
    Bent Over Row
    Chin-ups (weighted) One week with these, one week with curls.
    Abs

    LEGS DAY
    Squat
    Bulgarian squat/lunges
    Leg curls/straight deadlift/ham raises
    Abs

    Any suggestions for no. of reps/sets? I currently do 2 sets of 6, but that's obviously not gonna be enough if I do a split. 4 sets of 6?

    4x6 would be good for the above split, yes.

    Body Weight - 83kg 
    Bench - 145kg
    Squat - 190kg
    Clean & Jerk - 129kg
    Snatch - 98kg  
     
    #4
    beefycol
    Pro-Member
    • Total Posts : 1676
    • Reward points: 3514
    • Joined: 2008/03/06 18:06:13
    • Location: shropshire
    • Status: offline
    RE: Full body workout - lack of energy 2008/05/18 16:16:03 (permalink)
    0
    PUSH DAY

    Flat Bench Press 3x8
    flys 3x8
    Military Press 3x8
    side laterial raise 3x8
    Narrow Dips (weighted) 3x8
    abs

    PULL DAY
    Pull Ups (weighted) 3x8
    Bent Over Row 3x8
    close crip row 3x8
    dead lift 3x8
    bicep curl 3x8
    Abs

    LEGS DAY
    Squat 4x8
    leg ex 3x8
    leg curl 3x8
    calf raises 3x8
    Abs


    that a good basic routine, prefer 4/5day splits as in my journal
    post edited by beefycol - 2008/05/18 16:18:19

    CURRENT STAT
    get shreded. 16st 7lbs-15st 7lbs 6ft, to 14st 9lbs (Feb 2011)
    #5
    buzzer
    Pro-Member
    • Total Posts : 1849
    • Reward points: 5175
    • Joined: 2006/07/26 11:34:12
    • Status: offline
    RE: Full body workout - lack of energy 2008/05/19 08:21:14 (permalink)
    0
    Narrow Dips (weighted)
    Pull Ups (weighted)
    Military Press
    Flat Bench Press
    Bent Over Row
    Deadlift
    Squat
    Chin-ups (weighted)
    Abs - plank type exercise
    20 minutes cardio preset on bike.

    to many exercises no wonder your tired.m,w,f,leaves plenty of time to recover 48hrs.
    i wouldnt recomend one bodypart a wk split,2 maybe 1 not enough protein synthesis occuring.
    do an A) B) routine
    A)
    squat
    Dips (weighted)
    Pull Ups (weighted)
    Military Press
    bent over rows
    B)
    deadlift
    Flat Bench Press
    chin ups
    shoulder press
    #6
    johnnyutah
    New Member
    • Total Posts : 5
    • Reward points: 2381
    • Joined: 2008/05/18 13:56:33
    • Status: offline
    RE: Full body workout - lack of energy 2008/05/20 19:34:30 (permalink)
    0
    Thanks guys, lots of interesting views, seems you all agree that I'm doing too much at the moment. I will go for a split of some kind, kinda torn between the push pull and a) b) one! Appreciate u taking the time to reply, will give them both a go I think and see which works best for me.
    #7
    buzzer
    Pro-Member
    • Total Posts : 1849
    • Reward points: 5175
    • Joined: 2006/07/26 11:34:12
    • Status: offline
    RE: Full body workout - lack of energy 2008/05/21 07:36:48 (permalink)
    0

    ORIGINAL: johnnyutah

    Thanks guys, lots of interesting views, seems you all agree that I'm doing too much at the moment. I will go for a split of some kind, kinda torn between the push pull and a) b) one! Appreciate u taking the time to reply, will give them both a go I think and see which works best for me.

    A) and B) is a fullbody but uses different exercises for both workouts.
    #8
    johnnyutah
    New Member
    • Total Posts : 5
    • Reward points: 2381
    • Joined: 2008/05/18 13:56:33
    • Status: offline
    RE: Full body workout - lack of energy 2008/05/21 17:35:08 (permalink)
    0
    Ok, thanks for clearing that up. So how many sets would u recommend? Am I ok sticking to 2 sets per exercise?
    #9
    johnnyutah
    New Member
    • Total Posts : 5
    • Reward points: 2381
    • Joined: 2008/05/18 13:56:33
    • Status: offline
    RE: Full body workout - lack of energy 2008/05/21 20:09:02 (permalink)
    0
    for the a) b) workout i mean
    #10
    nunchaku1986
    Olympian Member
    • Total Posts : 942
    • Reward points: 5171
    • Joined: 2006/11/20 05:27:37
    • Status: offline
    RE: Full body workout - lack of energy 2008/05/22 13:17:34 (permalink)
    0
    3 sets per exersize
    #11
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5