Full body routine

Raz

Raz

Raz

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since everyone else is asking...I think I will too :)

Do people use full body routines here? I know Chong Warrior does (what's the routine?), anyone else?

Have decided to give them a try for 3 months, but probably will be using a 2 day routine.

Any thoughts on this one?

1
Squat
Bench Press
Row
Military press
Skullcrushers

2
Deadlift
DB Press
Calf Raise
Curls

Once every 4 days.

thanks

Raz
 
oddjob62 said:
I'd say add pullups/downs on day 2 and you're pretty much set.
Click to expand...

ah thanks.

Have been using 3/4 splits since I started 'lifting' (struggling really) exactly a year ago.

4 days enough rest time?
 
Raz said:
Any thoughts on this one?

1
Squat
Bench Press
Row
Military press
Skullcrushers

2
Deadlift
DB Press
Calf Raise
Curls

Once every 4 days.
Click to expand...
I think you need to do more if you're only going to the gym once every four days. Bench Press once every 8 days and same with Calf Raise won't provide you with enough stimulation.

If doing both every 4 days then as oddjob said, add some pull-ups and you'd be good to go.
 
Thanks

I was thinking:

Mon – 1
Tues – off
Wed – off
Thurs – off
Fri – 2
Sat – off
Sun – off
Mon – off
Tues - 1
And so on.

How would that be?
 
1
ATG Squats
Weighted Dips
Bent over Barbell Row
DB Upright Row - Only lift as high as nipples.
Inc DB Curls
Reverse Crunches

2
Deadlift
Inc Bench Press
Chins
Military press
V-Bar Pushdowns
Crunches

Something like that alternating and done every other day would be superior. Mon, Wed, Fri for example. Or could even work having 2 days off in between but 3 days is too much. Doing them next to each other without rest wouldn't be any good either, remember these are full body workouts, you need to give the body time to recover.
 
Volume would also be important so start with 2 sets of 12 reps. Usually try and stay around 25 reps, so:

2 sets 12 reps
3 sets 8 reps
5 sets 5 reps

Raise the weights every week until you hit your 12 rep max, then lower the reps to 8 to allow you to keep adding weight. Then when you hit your 8 rep max lower reps to 5 and keep raising weight until you max out. Take a week off, rinse and repeat, this time you should lift more weight on every rep range. If you don't, eat and sleep more :)
 
Raz said:
ok, fair enough :o

So what's the best way to do your routine?
Click to expand...
Chong Warrior said:
1
ATG Squats
Weighted Dips
Bent over Barbell Row
DB Upright Row - Only lift as high as nipples.
Inc DB Curls
Reverse Crunches

2
Deadlift
Inc Bench Press
Chins
Military press
V-Bar Pushdowns
Crunches

Something like that alternating and done every other day would be superior. Mon, Wed, Fri for example. Or could even work having 2 days off in between but 3 days is too much. Doing them next to each other without rest wouldn't be any good either, remember these are full body workouts, you need to give the body time to recover.
Click to expand...
;)
 
Chong Warrior said:
;)
Click to expand...

oops, ok thanks for the help.

I'll give that a go.

I should be aiming for 3x8.

quick question though - would doing the original routine every 2 days be any better?
 
Chong Warrior said:
Something like that alternating and done every other day would be superior. Mon, Wed, Fri for example. Or could even work having 2 days off in between but 3 days is too much.
Click to expand...

Exactly what i am doing at the moment.
 
I can't really stand going a day without working out now that I've started...so I tend to just blast 1 muscle group each day...allowing at least 2 days before repeating a group..so i'm not sure this program is for me.

But..is there a benefit to this full body routine vs what I am doing?
 
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