workout A: sets 3 reps 8
monday/friday
workout B: wednesday 3 sets 8 reps
tuesday and thursday
any opinions are welcomed.
have you done said workout? I know I’m parroting someone else’s opinion but I really, really cannot do squats and deadlifts with decent intensity in the same session (assuming a power squat/non RDL deadlift)
I’d move it to another day.
why is monday and friday 8 times harder then the other days dont bench, deadlift and squat in the same day your lifts will suffer big time
Dude, that really depends on you. If you are at a high level of conditioning and you can recover and make gains from it good. If you are fairly new and just slapped this together it may be a bit much. Give us some stats on your current body composition and strength levels to match to this workout.
D
well im 17 ,175 lbs, 5’10-5’11 and im trying to lose some fat wgile staying lean. I have been doing doing a full body workout similar to workout out A 3x a week using 4 sets of 10. as for how much i can lift and all i am not sure: 4 sets of 10 reps:
benching about 150 could probably do more but don’t have a spotter.
squat:120
deadlift:150
[quote]maverick88 wrote:
workout A: sets 3 reps 8
monday/friday
workout B: wednesday 3 sets 8 reps
tuesday and thursday
any opinions are welcomed.
[/quote]
I think it is both, too much and not enough.
After reading this site for months I have decided that full-body routines are the worst of both worlds. I wasted many years on full body routines.
Look into Westside style splits or body building split-routines.
I doubt any of the big guys on this site use full-body routines.
Prof X, Amsterdamn Animal…some dude named Bauer, and ohters I am forgetting.
All big guys, all split-routine trainers.
[quote]maverick88 wrote:
well im 17 ,175 lbs, 5’10-5’11 and im trying to lose some fat wgile staying lean. I have been doing doing a full body workout similar to workout out A 3x a week using 4 sets of 10. as for how much i can lift and all i am not sure: 4 sets of 10 reps:
benching about 150 could probably do more but don’t have a spotter.
squat:120
deadlift:150
[/quote]
At your age and size my friend, I think it would better suite you to cut down the volume and focus on what the others have said a split routine. Full body workouts can be effective, but in your newbie stage a good split will yield more gains for you.
As is always preached here your nutrition is going to make or break you, so make sure you put a lot of effort into putting together a nutritional plan that compliments a well thought out lifting program.
D
Are you training for a specific sport?
Looks like a common full body workout to me.
I use similar workouts a lot, though I’d have to admit I usually have 2 full body routines
a: deadlift and horizontal plane
b: squat and vertical plane.
And if you combine that with antagonist pairing, you get something like this:
a:
deadlift
bench press / row
biceps curl / triceps extension
and you can throw in some calf raises between the sets of deadlifts
b:
squat
military press / pull ups
biceps curl / triceps extension
and you can throw in some shrugs between the sets of squats.
Antagonist pairing really allows you to keep the tempo high, while in the same time giving your muscles enough time to recover, so you should be able to use the same weights for every set.
What you can then add is some form of undulating periodisation where you use either 4x8, 3x10 or 5x6 sets. And if you shift this over the upper and lower body, than start out with the heaviest lifts (fewest reps) first, you start one workout with the legs, the next with the upper body…
Depends on what condition you are in. iwould say it looks ok, maybe change the order of your exercises though.
Try putting the tougher and most energy spent exercises first.
Something like this
1- Squat
2- Bench Press
3- then back and shoulders
4 then arms
5 then calves and abs
or
1- Lunge
2- Cleans
3- deads
4- arms, calves , abs etc
the exercises don’t really matter as long as you can get thru them
I do split routines, but only because I trained my body to recover once a week for muscles. It would be wise to use your fullbody workouts especially if you are a begineer and train the right way. The body was made to function as a whole, not in pieces. And the muscles were designed to be used daily, not once a week.
Don’t be as dumb as me and fall prey to what the trainers have told you about splitting your routine up. These routines were only introduced since steroids were introduced to help the recovery process from using such drugs.
If your comfortable and naturally doing full body routines. By all means, don’t change it because some trainer told you to.
If you wanna try a split. You could always do an upper body/ lowerbody split.
I would stay away from the muscle one day a week splits. The reason the bigger guys use these splits is because most of them also use steroids and need the recovery time.
If you are 17 and don’t use steroids. You would be doing yourself a favor, by sticking to something more natural like a fullbody maybe 3 times a week or an upperbody/lower body split–\
mon upper
tue lower
wed rest or cardio
thur upper
fri lower
sat rest or cardio
sun off
or
sun off
mon full body
tue off
wed full body
thur off
fri fullbody
sat rest or cardio
[quote]jbodzin wrote:
Are you training for a specific sport?[/quote]
i am playing soccer and i swim so i dont want to be big.
[quote]mason33 wrote:
Depends on what condition you are in. iwould say it looks ok, maybe change the order of your exercises though.
Try putting the tougher and most energy spent exercises first.
Something like this
1- Squat
2- Bench Press
3- then back and shoulders
4 then arms
5 then calves and abs
or
1- Lunge
2- Cleans
3- deads
4- arms, calves , abs etc
the exercises don’t really matter as long as you can get thru them
I do split routines, but only because I trained my body to recover once a week for muscles. It would be wise to use your fullbody workouts especially if you are a begineer and train the right way. The body was made to function as a whole, not in pieces. And the muscles were designed to be used daily, not once a week.
Don’t be as dumb as me and fall prey to what the trainers have told you about splitting your routine up. These routines were only introduced since steroids were introduced to help the recovery process from using such drugs.
If your comfortable and naturally doing full body routines. By all means, don’t change it because some trainer told you to. [/quote]
thanks i do prefer /think it is better do to full body routines
[quote]maverick88 wrote:
jbodzin wrote:
Are you training for a specific sport?
i am playing soccer and i swim so i dont want to be big.
[/quote]
Oh no, you had to go and say that! Well you better not do it you might get all big. On a serious note don’t worry about getting to big you will be beyond the norm if you get a little size and strength. Most people young and old quit well before seeing substantial progress.
D
If you get too huge people will think you use “roids”.
lol.
so how does the workout look over all is it to much should? or in a bad order?
[quote]maverick88 wrote:
jbodzin wrote:
Are you training for a specific sport?
i am playing soccer and i swim so i dont want to be big.
[/quote]
I doubt a soccer player will have much use for a bodybuilders split routine.
Stick to that fullbody a couple of times per week. You will get as big as you want. If you feel to big, just stop lifting.
I am actualy trying to get onto fullbody routines but my body is having trouble adapting to it. I spent years lifting these splits and my muscles are use to breaking down and rebuilding over a week. Its actauly not a good idea for me to use splits because I don’t use steroids and I only weigh about 240. I would probably have more mass had I learned to train the body more regularly and hit the muscles more often. I’m 6’ 4" so I’m not that big at 240lbs.
Too big is all a matter of opinion.
Sounds like you might wanna try more cardio anyway since you have soccer and swimming to do.
[quote]Dirty Tiger wrote:
I doubt any of the big guys on this site use full-body routines.
Prof X, Amsterdamn Animal…some dude named Bauer, and ohters I am forgetting.
All big guys, all split-routine trainers.[/quote]
Maybe they worked-up to the level where they can’t tolerate doing more. If you take a look at some of the elitefts.com logs, you’ll see big guys doing relatively low volume - but not because high volume is bad, but because at their great level of strength they can’t handle more frequency.
On a general note, correct me if I’m wrong, but I never seen full body routine in any article on T-mag that was about doing the same thing 3-4x a week. Sometimes you have two or three different days (like A - Squat, Bench, Row; B - DL, OHP, Chin-up). Sometimes you have different set&rep schemes every day (5x10, 5x3, 5x5). Sometimes you have heavy/light/medium workout intensity. Sometimes you have all of that combined.
Now, some people decide that they are the only or the best thing ever, and that it is just about working whole body each time; when there’s obviously more than that. These set-ups are not magical, and one can out-grow these workouts after some time. But, for begginer/intermediate, they can be very productive and valuable.
[quote]maverick88 wrote:
jbodzin wrote:
Are you training for a specific sport?
i am playing soccer and i swim so i dont want to be big.
[/quote]
Then why are you training with weights at all. If you want/need strength only or fat loss why do you use 3 sets of 8. Reps in the 3-5 rep range will promote more strength and power. 25- 50 rep sets of heavy as you can lift weight will burn up more fat. Try it its fun. Ive used both these rep ranges and have increased strength and stamina quite easily. I train upperbody three times a week 1 set of five for twelve exercises. Then i train vertical lifts (basically 1 arm curl and shoulder press alternating arms 50 reps each with no rest and i can do this with 15kgs easily) three times a week, for a year i did it everyday. I also have introduced super squats on those days. This is easy and the human body is capable of much, much more. You can train like a bitch as long as you eat enough you’ll get stronger. As long as you train enough you’ll get leaner. Trust me i’ve done both with ease. I accidently lost weight by vertical lifting up to 1200 reps of 10kgs without rest daily. The weight loss was quite rapid but i built up phenomenal strength endurance quite rapidly. For strength think ATP, for endurance think mitochondria.