Lately, I’ve been thinking about trying a total body routine for the first time and after reading a couple CW articles figured that today’s the day to get started. Here’s what I plan to do starting tonight … would like to hear your opinions.
Day 1 (4x6 on all)
Deadlift
Standing Shoulder Press
Dips
Pull - Ups
Day2 (10x3 on all)
Bench
Bent Rows
Front Squat
assistance work
Day 3 (2x15 on all)
Squat
Incline Bench
Stiff leg deadlift
Assistance Work
Now, since apparently volume variation is an important key on full body routines, I’m thinking of rotating the set/rep scheme each week. Example would be week one above; in week 2 Day 1 is all 10x3, Day 2 is 2x15, Day 3 is 4x6, etc., etc.
Does that look like it would work?
[quote]rope99 wrote:
Lately, I’ve been thinking about trying a total body routine for the first time and after reading a couple CW articles figured that today’s the day to get started. Here’s what I plan to do starting tonight … would like to hear your opinions.
Day 1 (4x6 on all)
Deadlift
Standing Shoulder Press
Dips
Pull - Ups
Day2 (10x3 on all)
Bench
Bent Rows
Front Squat
assistance work
Day 3 (2x15 on all)
Squat
Incline Bench
Stiff leg deadlift
Assistance Work
Now, since apparently volume variation is an important key on full body routines, I’m thinking of rotating the set/rep scheme each week. Example would be week one above; in week 2 Day 1 is all 10x3, Day 2 is 2x15, Day 3 is 4x6, etc., etc.
Does that look like it would work?
[/quote]
Check out his latest article, under the second tip. He keeps the set/rep ranges essentially the same, but progresses in one way or another on each day. If you simply rotate the set/rep parameters, you may end up performing less work for some lifts, which is not what you want.
Try adding a set each week, or adding a rep, or adding weight. Take a look at his example. One day progresses in sets (6x4 becomes 7x4, then 8x4). One progresses in reps (4x7 then 4x8 then 4x9). The other day progresses in weight (68% 1RM, then 70%, then 72%).
Obviously, you don’t HAVE to follow his recommendations, but I’ve found using multiple methods of progression to work very nicely.
[quote]rope99 wrote:
Lately, I’ve been thinking about trying a total body routine for the first time and after reading a couple CW articles figured that today’s the day to get started. Here’s what I plan to do starting tonight … would like to hear your opinions.
Day 1 (4x6 on all)
Deadlift
Standing Shoulder Press
Dips
Pull - Ups
[/quote]You have twice the vertical pushing than pulling here[quote]
Day2 (10x3 on all)
Bench
Bent Rows
Front Squat
assistance work
Day 3 (2x15 on all)
Squat
Incline Bench
Stiff leg deadlift
Assistance Work
[/quote]You have no upper body pulling here at all.[quote]
Now, since apparently volume variation is an important key on full body routines, I’m thinking of rotating the set/rep scheme each week. Example would be week one above; in week 2 Day 1 is all 10x3, Day 2 is 2x15, Day 3 is 4x6, etc., etc.
Does that look like it would work?
[/quote]
Add some balance and it will work well. Your vertical pulling and pushing should balance as well as horizontal. Also, use more horizontal than vertical, you have more vertical.
[quote]OneEye wrote:
Check out his latest article, under the second tip. He keeps the set/rep ranges essentially the same, but progresses in one way or another on each day. If you simply rotate the set/rep parameters, you may end up performing less work for some lifts, which is not what you want.
Try adding a set each week, or adding a rep, or adding weight. Take a look at his example. One day progresses in sets (6x4 becomes 7x4, then 8x4). One progresses in reps (4x7 then 4x8 then 4x9). The other day progresses in weight (68% 1RM, then 70%, then 72%).
Obviously, you don’t HAVE to follow his recommendations, but I’ve found using multiple methods of progression to work very nicely.[/quote]
Thanks for the advice everyone. I was actually thinking of increasing volume each week via weight as opposed to sets or reps. Over the years, I’ve found that I respond better to lower reps/sets. This way, I can do three or four weeks of weight increases followed by a deload week to keep from burning out.