Incline Press x3
Bench Press x4
Butterfly Curl x2
EZ Bar Curl x4
looks like allot once its all written down but it gets all the groups done and i make sure i put all my effort into my compund exercises and just use the isolation exercises to top off particular muscles… the isolation exercises arnt always so regimented, i never over do it so to avoid over-training… day 3, 6 and 7 are off days…
thanks for the suggestions… can i ask why you’d suggest that instead of the routine i’ve currently got?
only, in the course of the week my whole body is worked and has a week to recover to avoid over training…
what you’re suggesting, is it basically ‘ripptoe’? i’ve only heard about this since i’ve been a member here -seems pretty popular?
[quote]davetuffnel wrote:
thanks for the suggestions… can i ask why you’d suggest that instead of the routine i’ve currently got?
only, in the course of the week my whole body is worked and has a week to recover to avoid over training…
what you’re suggesting, is it basically ‘ripptoe’? i’ve only heard about this since i’ve been a member here -seems pretty popular?[/quote]
With full body or a 2 way split you can work each part more frequently and more intensely. This will generate a greater stimulus causing desirable adaptations.
For a beginner, 3 whole body workouts would not lead to overtrainging. Eventually after your strength increases, your body will need more time to recover. Then you go to a heavy, light, medium format or a 2 day split. Virtually no one needs a full week between body parts and no one needs exactly a full week for each body part. Dr. Squat wrote a good article on that point. http://drsquat.com/articles/trainingsplit.html
If you have never done a whole body workout before, start with Rippetoe. All the exercises you mentioned are in his workout but they are rotated so you get roughly 1 squat, 1 pull, 1 press each workout but they alternate from workout to workout. This way the volume is controlled so the risk of overtraining is minimized.
thanks for the responses…
rippetoe it is then!! sounds good…
how long should i be aiming to be on this for? i’ve been planning a cut by summer (starting end of May) should rippetoe provide resonably good results in that time?
i take it, as the weights are to stay the same for each set, that i choose Mid range weights for the exercise rather than the heaviest i can handle? then increase each week from there?
Most people can get about 12 weeks or more from Rippetoe with a couple of resets. That depends a lot on your experience and age. If you are already strong, you will not get as much out of it. Thedudeabides has been on it for about 7 weeks and he started with a solid strength base already so it’s certainly worthwhile. I beleive Zephead started with Rippetoe and got a lot of mileage out of it.
If you are naturally lean, eat as much as you can on Rippetoe and you will gain a lot of muscle. If you are showing a tendancy to gain fat, it’s hard to lose fat on this program but it is possible if your careful with your diet.
If you are in between, like most of us, you would probably do best with a carb cycling approach where you are in carb surplus during the week and you cut out the carbs on the weekend.
interesting thoughts on the carb surplus in the week and cut them out on the weekend… sounds like a good idea…
2 questions regarding this;
firstly (and im asking this as i’ve just started to read up on the TNT diet) could i take that idea you just suggested, but cut the carbs on all non-workout days? just a thought…
secondly, whats the deal with cardio on rippetoe? i was considering following TheDudeAbides way of thinking and do some HIIT on 1 or 2 off days? from what i’ve read on his log im allot smaller built than him, but was wondering if it might help me lose what fat i do have, while hopefuly build muscle through my diet and through rippetoe?
I’m not familiar on the TNT diet but if you don’t have a lot of fat to lose, you will probably get a little more muscle building activity if you keep the carbs up on Tues & Thurs and just cut down on the weekend.
its a brilliant idea… i’d start doin that instantly, but… like i said im getting into this TNT diet… similar sort of idea it just involves more time cutting out the carbs than just the weekend…
the book itself is really well written -easy enough for dumbass like me to understand!!
quite how well i’ll be able to handle the rippetoe program with this i dont know… i’m sure it’ll still have its benefits as the program focuses on my whole body, i just wont make the rapid gains in size and strength…
TNT offers its on workout guide, but im prefering the rippetoe workouts for 2 reasons;
firstly, im working-out at home… half the exercises TNT recommends require allot of gym equipment…
secondly, rippetoe promises to work the whole body in very few different exercises, so while i may not be using those exercises to their maximum potential (at least for the first month -due to diet), i should be saving myself some time by doing compound workouts rather than all those isolation exercises i was doing before…
no reason for you all knowing this, just thinking “outloud” i guess!
