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HELP PLEASE - Fullbody BEGGINER Mass Workout

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davidacarrick
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2011/03/26 13:55:56 (permalink)
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HELP PLEASE - Fullbody BEGGINER Mass Workout

Looking for a fullbody BEGINNER mass workout please - train 3 days a week - Mon, Wed, Fri 
 
Starting all over again and going back to basics
 
Much appreciated
#1

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    CitizenKane
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    Re:HELP PLEASE - Fullbody BEGGINER Mass Workout 2011/03/26 14:37:09 (permalink)
    +2 (1)
    Monday
    Squat
    Bench Press
    Bent-Over Rows
     
    Wednesday
    Deadlift
    Overhead Press
    Chin Ups
     
    Friday
    Squat (or squat variation, box squats, front squats, etc)
    Dips
    Power Cleans (or other pulling movement if you cannot do these, like another Row variation)
     
    Cannot go wrong

    "Be adequate"
     
    #2
    Jecko
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    Re:HELP PLEASE - Fullbody BEGGINER Mass Workout 2011/03/26 15:13:59 (permalink)
    #3
    davidacarrick
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    Re:HELP PLEASE - Fullbody BEGGINER Mass Workout 2011/03/26 19:20:01 (permalink)
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    CitizenKane thanks for that....compared to what I use to do it doesnt look as if there is much there, i think i need to get out the mindset more sets/reps are better! clearly!
    #4
    davidacarrick
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    Re:HELP PLEASE - Fullbody BEGGINER Mass Workout 2011/03/26 19:21:06 (permalink)
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    Would you stick one isolation on the end of each day?

    Say Monday - Biceps
    Wednesday - Abs
    Friday - Triceps
     
     
    Just a thought?
    #5
    CitizenKane
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    Re:HELP PLEASE - Fullbody BEGGINER Mass Workout 2011/03/26 19:24:25 (permalink)
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    In theory you could do an isolation or two at the end of the session if you wanted. You could do whatever you want, full body routines are very versatile. The point though is that the vast majority of your gains will come from progressing on the main compound lifts in the routine, any benefit from isolations will be minor or negligible.
     
    Moreover if you are using sufficient load and intensity then the 3 main lifts will be more than enough and will make the routine quite demanding, in other words if you are lifting heavy enough on the 3 main lifts the last thing you will want to do is more, lol.
     
    But yeah, there is no harm in chucking in an isolation or two if you want.

    "Be adequate"
     
    #6
    naththebeast
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    Re:HELP PLEASE - Fullbody BEGGINER Mass Workout 2011/03/27 00:07:35 (permalink)
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    As CK said no harm in adding an isolation or 2 at the end, but the main focus should be on hitting the compounds.



    #7
    j55ttc
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    Re:HELP PLEASE - Fullbody BEGGINER Mass Workout 2011/04/15 22:52:07 (permalink)
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    CK:

    What sort of set and rep range would you recommend?

    Going to be changing to full body 3 times a week myself after the holiday :)
    #8
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