Poll: ***The all new gymrats thread***

[Dj_Jestar]

You need to rest. At least 3 days.

You'll not achieve as much in a full body workout because you'll be shattered before you get some real workout done.

 

[LabR@t]

i keep reading full body is the way to go 1 day on 2 days off ?

 

[Delvis]

i keep reading full body is the way to go 1 day on 2 days off ?

I guess it depends...To build a decent base I would have thought it wasen't a good idea...For example if you need to do some isolation work etc...

I could be wrong though.

 

[Mirage]

Legs again today:

80KG 8 x 3 Deadlifts
280lb 8 x 3 Leg Press (pb - I reckon I can get out 1 set of 300lb next week!)
150lb 8 x 3 Leg Curls (pb - I think I could push out 160lb next week)
140lb 8 x 3 Leg Extensions
15KG 8 x 3 Back Hyperextensions
50KG 8 x 3 Back Squats (Right to floor)

Awesome workout, some pbs and I think I can go higher again!

 

[LabR@t]

link intresting read on full body workouts vs splits and rep ranges

? trustworthy ?

 

[Cristian]

i keep reading full body is the way to go 1 day on 2 days off ?

not really, if you have the time, a split is far more adequate.
the way to go is training each body part once a week in order to give it time to recover.
if you can manage a 5 day split with big groups on separate days it would be awesome. if not, 4 is very popular and you can even squeeze them into 3.

le:that link is crap. I mean yes, the exercises are great, but what about the legs lol. no squats?

 

[LabR@t]

not really, if you have the time, a split is far more adequate.
the way to go is training each body part once a week in order to give it time to recover.
if you can manage a 5 day split with big groups on separate days it would be awesome. if not, 4 is very popular and you can even squeeze them into 3.

le:that link is crap. I mean yes, the exercises are great, but what about the legs lol. no squats?

i think the article was more about principles rather what exercises, as there is only a mention of a couple.

 

[tom_e]

are full body workouts the way to go or split each body part to each day? It just feels like you only train them once a week rather than 3 times?

I used a full body for a few weeks a while ago and felt like they were a bit half arsed, I enjoy the feeling of really being able to abuse specific body parts once a week

 

[Jonny L]

Just to shake it up a bit, I have seen best results from doing a 3 day straight split rotation, doing each body part approximately twice a week with 48 hours rest between each work out for that specific part.

 

[Dj_Jestar]

i keep reading full body is the way to go 1 day on 2 days off ?

Depends what you are after. If it's bulk, I'd say it's not great, but for getting lean it'd work - just purely on the amount of energy you'll be burning.

A full body workout must be 2-3 hours at least, if it's going to be as much work on each area as 3 workout-per-week split of 45mins-1hour.

 

[Cristian]

Just to shake it up a bit, I have seen best results from doing a 3 day straight split rotation, doing each body part approximately twice a week with 48 hours rest between each work out for that specific part.

mind you how on earth do you manage to recover in 2 days?

 

[Dj_Jestar]

Just got back from a chest workout:

Flat DB fly (weight in each hand):
10x12kg
10x14kg
10x16kg
10x18kg
10x12kg (DS)

Incline DB fly:
10x10kg
10x12kg
10x14kg
10x16kg
6x16kg (fail)
10x10kg (DS)

Decline fly (x-wires, weight on each hand)
10x20kg
10x30kg
10x35kg
10x30kg
10x20kg (DS)

Upright/Vertical row (EZ-bar):
10xbar+10kg
10xbar+20kg
10xbar+30kg
10xbar+30kg
10xbar+10kg

Conc curls:
10x14kg
10x16kg
10x16kg
10x14kg

 

[Jonny L]

mind you how on earth do you manage to recover in 2 days?

I think it has something to do with intensity, I have only recently started (a month or so now) and I think that as I up the intensity I will have to increase the rest periods, but at the moment I can come away aching and knackered and be ready and up for it on that body part 48 hrs later.

 

[Morba]

Just got back from a chest workout:

Flat DB fly (weight in each hand):


Incline DB fly:


Decline fly (x-wires, weight on each hand)

chest workout consisting of flyes?

 

[Dj_Jestar]

as I posted before.. one week I'll do presses, another I'll do fly, another I'll do various DBP variations.

 

[Morba]

ahh right :]

 

[shifty_uk]

Been following this Rob Riches chap for ages now, his videos etc are fairly inspirational. Thought I'd share:
http://robriches.ning.com/profiles/blogs/wbff-world-fitness-model

Some good, inspirational videos and routines.

 

[Morba]

gotta sign in just to see a routine?

 

[shifty_uk]

AH! Didn't realise it required you to sign in first.

All the videos should be available on youtube:
http://www.youtube.com/user/RJRICHES

Not too informative but watching makes me want another workout.

 

[Freefaller]

180kg curls with good form?! I seriously doubt that. Not callingyou a liar but I find that pretty much impossible to believe.