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Old 03-17-2011, 07:40 AM   #1
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Default A/B Fullbody Workout

I have been putting a lot of thought into my workouts, always refining and evolving trying to make them better as I learn my body and the limitations and special challenges that come with fullbody workouts. I am going to use this thread to make some mental notes on why I am doing what I am doing, for anyone that cares.

First off, I feel right now less is more for me. I prefer hitting it hard 3 days per week, so this AB split will stick to the MWF structure. I will sometimes have crazy days because of my travels, so I may not always stick yo the days of the week, but I will continue to alternate.

Along these lines, I don't feel I need to hit bodyparts every other day right now to make great gains. I have been rocking PRs lately while hitting the gym only twice a week or so because of work. (John Christie, I tip my hat to you). PRs I have hit these past couple weeks with fewer workouts:

--Barbell Rows 315 x 5
--Deadlifts 545 x 2
--Shrug Bar Deadlifts 495 x 8
--Shrugs 700 x 5
--Rack Deadlift 765 x 1
--Dumbbell Bench 150's x 2

(more coming...)
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Old 03-17-2011, 07:44 AM   #2
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Subbed. I got to see see 2 of those PR's first hand. Keep killing it Steve.
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Old 03-17-2011, 07:45 AM   #3
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I predict many more PB's. What does a shrug bar look like though?

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Old 03-17-2011, 07:55 AM   #4
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I predict many more PB's. What does a shrug bar look like though?

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Shrug bar is the same as a trap bar.

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Old 03-17-2011, 08:11 AM   #5
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Major Bodyparts

Yes, I said bodyparts. But I am not thinking in terms of a split. I am simply using common lingo so the non-indoctrinated understand the structure. I am not really focusing on bodyparts, as much as am focusing on 4 major lift styles:

1) Squat
2) Deadlift or Rows
3) Chest Press
4) Overhead Press

Workout A will feature squats and dumbbell bench press.
Workout B will feature deadlifts and overhead press.

I will be rotating between deadlifts and rows.

I am taking a small break from benching to allow my shoulders to heal. My right shoulder has been tender for several months but isn't hit hard with dumbbell bench presses. For DB benches, I use a close, 45 degree grip. This is similar to my bench press form, except that my wrists are now able to be aligned with the angle of my shoulder to elbows.

Minor Bodyparts.

Here, I am trying to make sure I do some direct work for all areas of the body. My entire body has been hit hard from the above exercises, so now it's time to focus on some of my weak/small areas.

I will add 3 extra exercises for both the A and B workout. They will rotate. Here are the areas I will be rotating:

--Biceps - Triceps
--Abs - Traps
--Hamstrings - Calves

I will perform 2-3 working sets for each area, depending on daily energy. Rep ranges will be muscle group dependent.

Final Workout

Workout A
Squats - 8 x 5 reps
DB Bench - 8 x 5 reps
Calves - 2-3 sets
Biceps - 2-3 sets
Traps - 2-3 sets

Workout B
Deadlift (or BB Rows) - 8 x 5 reps
BTN Press - 8 x 5 reps
Hamstrings - 2-3 sets
Triceps - 2-3 sets
Abs - 2-3 sets

And that's about it....thoughts on progression coming soon.

Once again, this is a fullbody. It should be viewed in totality, and not just by bodyparts. My entire body is being worked each session, but some sessions have different focuses. My back is worked with shrugs, my delts with bench, etc, etc.
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Old 03-17-2011, 07:56 AM   #6
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I love the A/B program format. Hitting everything 3x in two weeks is still a good forrmula. I was growing very well last year on my A/B program.

Interestd to see your thought process on your progression scheme.
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Old 03-17-2011, 07:53 AM   #7
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I have been analyzing a lot of my training aspects while on the road, including set volume and workout structure.

Set Volume

9 weekly sets per major bodypart x 7-8 reps (average) per set = a total of 63 to 72 weekly reps. Multiply this over the course of 4 weeks (let's call this a month) and you get:

9 sets x 7-8 reps x 4 weeks = 252 to 288 reps per month.

With my A/B split I will be working every major bodypart only 1.5 times per week, or 6 times per this 28 day period (call it a month). This frequency is half of a conventional fullbody workout, but I am an advanced lifter and I feel the extra recovery for my CNS, joints, whatever really pays off.

Week 1: ABA
Week 2: BAB
Week 3: ABA
Week 4: BAB

So, looking at the monthly rep volume of 250-290 (rounded), my challenge was to keep the volume despite the decreased frequency. So, here's the math for major bodyparts:

250-290 reps divided by 6 workouts equals roughly 40 to 50 reps per workout.

What I have decided to try is an 8x5...8 sets x 5 reps. Now I know this sounds like a crazy amount of volume, but the first 3 sets will be working warmup sets and is really no different than my current warmup structure.

So in reality this is on the lower end of volume compared to what I have been doing. My 8 set structure will look something like:

Set 1 - 40% of working weight x 5 reps.
Set 2 - 60% of working weight x 5 reps.
Set 3 - 80% of working weight x 5 reps.
Sets 4 to 8 - Working weight x 5 reps.

(more coming)
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Old 03-17-2011, 08:11 AM   #8
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Subbed and looking forward to learn from this thread. Great PR's Steve!
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Old 03-17-2011, 08:14 AM   #9
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Quote:
Workout A
Squats - 8 x 5 reps
DB Bench - 8 x 5 reps
Calves - 2-3 sets
Biceps - 2-3 sets
Traps - 2-3 sets

Workout B
Deadlift (or BB Rows) - 8 x 5 reps
BTN Press - 8 x 5 reps
Hamstrings - 2-3 sets
Triceps - 2-3 sets
Abs - 2-3 sets
This looks just great! Simple and Basic. Makes me wonder why people makes things so complicated =)
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Old 03-17-2011, 08:21 AM   #10
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This looks just great! Simple and Basic. Makes me wonder why people makes things so complicated =)
Too much time spent reading the muscle comics.

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