Help Designing a Full Body Workout

Training Bodybuilding
21

[quote]BadgerDave wrote:
trextacy wrote:
I think you should check out Thibaudeau’s article “How to design a damn good program”. That will probably be better than cobbling together our advice.

I do think that if you’ve been doing 5x5 for a while, switching to a more “standard” bodybuilding set/rep scheme would be good for you—give your body a jolt and new stimulus. When you stick around the lower rep ranges, you risk (a) hitting only a certain kind of muscle fiber, (b) just getting neurally efficient at the movements and (c) not maximizing the time your muscle is under tension.

IOW, shoot for sets consisting of 8-12 reps.

I personally think if your goal is to add mass, and you have been doing full body for a while, you should switch to some sort of split if you are looking to change things up. From the sound of your physique and lifts you are ready to take that step.

Eh…I’ve done splits before and I actually felt like I regressed. I don’t feel like I get as much work done on a weekly basis, and I love working out only 3 days/week because that leaves plenty of time for cardio.

But thanks for directing me to that article…I actually read it a while ago and wanted to find it but couldn’t remember who it is by.

Anyway thanks for the replies guys. Seems like this forum is a lot better than the bodybuilding.com forum…that one has gone way downhill.[/quote]

I feel ya’.

I went from 185-260 using full body workouts…then I fell of the training wagon.

I started teaing again in 2004. I’ve tried different splits, I think I prefer full-body routines.

22

[quote]derek wrote:
frodolives wrote:
Check out Dr. Ken Leistner’s article entitled “Sensible Training”. It’s a good full body routine for 2 or 3 times a week. It can easily be found if you “google” it.

Full Squats - 15-20 reps

Pullovers - 10 reps

Standing Presses - 10 reps

Chins - 10 reps

Dips - 12 reps

Barbell Curls - 10 reps

Shrugs - 15 reps

Stiff-Legged Deadlifts - 15 reps

This is from that article, I had it saved as a Word document.[/quote]

Thats the routine Dr. Ken recomends; its simple and effective. A great workout especially if your planning a busy, active summer. I would still check out the article though. I found it pretty inspiring.

23

[quote]BadgerDave wrote:
Well I originally wanted to cut. But every time I try to cut I just end up setting myself back 3 months and I lose strength and muscle. So I decided to keep bulking since it’s not like I compete. So I’m gonna try to put on more mass while eating as clean as possible to try and stay somewhat lean.[/quote]

first things first its the diet that is most important if your talking about body comp changes. Second is the lifting- you just need to lift with enthuasism and enough intensity to elicit responses in body change.

On the other side did you ever try 3 way full body workouts with different excercises each time?