That’s not a program. That’s a list of days and bodyparts. Do you not think sets, reps, and exercise selections might be worth noting as well?
Also, that’s not a ‘full body program’, even if you add in sets and reps and exercises. A full body program means you work your entire body every time you go to the gym. This is what’s called a bodypart split. It’s the opposite of a full body program.
Like Flipcollar said, this really isnt a workout per se. I understand what you are trying to say though. That kind of bodypart split is pretty much what I did for years and years. I got a lot of growth and strength out of it too. You will too because you’re young and fairly new to the gym.
I try to lift a little more intuitively now. By that I mean, i try to do a modified full body program. For example on Sunday, I did deads, supersetted with chins, followed by leg presses (this personalty helps me decompress my back after deads), followed by weighted dips. I did a few ancillary moves for traps and i was done. Tonight (based on how crowded the gym is) will probably be DB presses, standing shoulder presses, standing DB curls, and shrugs.
At my age and that i’ve been lifting for over 20 years and have several injuries and some aches and pains, i just do what i feel i need at the time.
If this set-up motivates you, I’d encourage to follow this template. My buddy whom began lifting only a few months ago has nearly doubled all of his lifts. I’ve been quasi-coaching him though -
having a more experienced lifter give you some real-life pointers would go a long way.
This always blows my mind, that people think a list of Monday: Chest & Tri’s, Tuesday: Back & Bi’s, Thursday: Legs, etc is enough to determine whether what they’re doing is a good program.
Ye, the schedule looks quiet good and easy to follow. But i am unsure if that will give me better result then for example a fullbody-program like SS.
The Ice Fitness program is one Jason Blaha made.
Anyways, what do u think of the schedule i posted?
How much more effective is full body program then bodypart split?
Yes it will give you better results, that template has loads of great feedback.With SS is meant for total beginners and is meant to be run on a major calorie surplus, which you’ve already stated you dont want to do.
Blaha is seen as a total joke round here and his program is just a poor version of Texas method(which is preferable if want to do 5x5 style))
just lift and eat right, dude. Pick a program and stick with it. IT DOESN’T MATTER WHAT PROGRAM YOU PICK.
AGAIN, as Flipcollar said earlier, at your level, pretty much any kind of muscle stimulus and repair will cause you to show some gains in strength and size.
Get your ass in the gym to start. Follow your bodypart split focusing on big compound movements, read this website, talk to veteran lifters you meet in the gym, eat lots protein, leafy greens, fruits, nuts, healthy oils, etc. Do all of this for 6 months minimum and come back and report the results.
The reason most beginners never get past being beginners is that a) they have no patience or work ethic, and b) they sweat the small stuff. They worry about things that don’t actually matter, and forget the big picture. If you can avoid these pitfalls, and you put in the work, you can make a TON of mistakes and still get results. If you don’t get anything else out of this thread, and it doesn’t seem like you will since you haven’t wavered at any point from doing the things you wanted to do before you even started this thread, at least take home those points.
So split programs arent good?
This is why I’m always hesitant to reply to these threads. But its slow today at work and I thought this kid needs some help.
I swear to God! Its like talking to a brick wall.
Splits are fine. You want to do M-Chest, T-Back, W-Off, T-Legs, F-Shoulders? That’s great, lots of people do the same I’m sure.
You catching flack because that’s just a schedule of what body parts you’ll focus on, not a program. Exercise selection, progression model, recovery, etc. all has to be taken into consideration. That’s why we always suggest proven options that are available here. They tend to work as long as the individual works at them.
SS seems boring because it is, probably isn’t a good fit for you. Look up 5/3/1 for Bodybuilding. That’s taking the schedule you laid out and turning it into an actual program.
I’m thinking troll
Finally a good answer, thanks.
The program will look like this:
Mon(chest/triceps) - DB Chest Press, BB Incline, Weighted Dips, Cross Overs, Triceps Pulldown. 15 sets.
Tue(rhoenboids/biceps) - Pendlay/T-Bar Rows, Cable Rows, DB Rows, Hammer Curls, Preacher Curls. 13 sets.
Wed - Day off
Thu(Lower back) - Deadlift, Front Squats, Lunges, Ham Curls, Calf Raises. 17 sets.
Fri(Shoulders/Lats) - DB Press, Weighted Pullups, Front Raises, Lat Pulldown, Face Pulls. 15 sets.
Thoughts?
I 100% agree!!! I now eat 2 meals a day plus 1 shake. Fits my lifestyle just fine and numbers are going up in the gym. I end up eating my “post workout” meal like 3 hrs after the gym. Never has affected me.
I’ve never understood how someone even has time to eat 6x a day everyday lol. I don’t want to think about meals. I just want to sit down and eat when I need to lol.
How much grams protein pr day do u drink?
It isn’t boring because you are always lifting heavy and you see massive improvements daily and then weekly after a while.
