|Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.|
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|07-09-2011, 08:39 AM||#21|
Join Date: Jun 2011
Location: Teton Valley,ID
Training Exp: 34
Training Type: Fullbody
Fav Exercise: Snatch
Fav Supp: Elk
"There's no such thing as shaping and toning. Only stronger and weaker." -Mark Rippetoe
|09-16-2014, 11:22 AM||#22|
Join Date: Feb 2014
Location: Quebec City (Canada)
Training Exp: Started in Jan. 2013
Training Type: Strongman
Fav Exercise: Deadlift
Fav Supp: Mac and cheese
Hy guys! I've been training full-body for more than a year now. Most of my lifts work the whole body to an extent. My typical workout works like this (warm-up not listed):
Clean & Press 5-8 sets 2-3 reps (almost never to failure - I am now up to 160 lbs; I actually lose strength whenever I increase reps or reduce frequency in that lift: taking a barbell off the floor to clean & press requires a lot of coordination)
Power cleans 5 x 3 reps (moderate weight, say 155 lbs, since I'm new to this lift)
Floor Press 5 x 2-3 reps (usually leaving 1-2 reps in the tank, so it's a noticeable weight for my arms and shoulders)
Barbell Hack Squat 3-8 sets* 2-3 reps (I am now using 380 lbs on all these work sets and still progressing)
* The number of sets varies according to what time I have left in my 2-hour session: I keep seeing progress on this lift training it 3 times a week, no mather how many or how few sets I'm doing; if I have lots of time left, I'll do 7 or 8 triples and/or doubles at 380 lbs (current working weight); if I have little time left, I'll just do a top triple at 385 or 390 and maybe a back-off "quad" or "fiver" at 365 or 355, and call it a day. I will NOT try a max single at 425 out of the blue! But I may taper things to 6 singles and work up in weight over the weeks, which I'll probably start doing before my next local Strongman meet. Progress is much slower now, but it's normal; I have recently started to add only 5 lbs at a time (when my triples feel easy enough): even though it's a lesser % relative to what I'm handling, 5 lbs is enough for me to feel the difference and I don't want to struggle with the first rep when I'm doing 3's and 2's. This is just one approach I like to work with; I like the frequency because it really greases the groove; I like the low reps because it allows me to focus on good form with heavy weight. I also feel that right now, quad strength improves pretty much by itself; it seems I only have to show up and put the reps in (exploding those suckers up like the BBOD puts it).
Deadlifts -- DLs have built me some hamstrings! At first, I deadlifted 3 times per week, but I was learning the lift and progressing from 135 to 300-ish lbs. Once I was repping out with 335 lbs, I found I needed to scale back frequency; I now deadlift from the floor once a week for 2-4 doubles (typical, but I also like a few singles or triples) and block pull later in the week with something heavy for 1-2 hard sets. I feel fine at this frequency, but I don't do a ton of sets & reps : I block pull on Saturday and feel fresh Wednesday evening come deadlift time. I just love the DL.
Last edited by dlocas; 09-17-2014 at 12:28 PM.
|09-18-2014, 05:42 AM||#23|
Join Date: Apr 2013
Training Exp: 04/2013
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Caffeine
Lately 3 sets 3x/week have been working great for me, 2 squat 1 deadlift.
Gym Lifts: 400/250/435 @171-176lb
Meet Lifts: Pending
Training Log: http://muscleandbrawn.com/forum/show...918#post517918
|09-26-2014, 07:19 PM||#24|
Join Date: Apr 2014
Training Type: Other
Fav Exercise: Overhead Press
Fav Supp: Bacon
Here's a Reeves Routine, straight out of the book Dynamic Muscle Building.
Dead Hang Cleans 20X1
Upright Rowing 10-12X3
Bench Press 10-12X3
One Arm Rowing 10-12X3
Laterals (Flyes) 10-12X3
Incline Presses 10-12X4
Triceps Pressdowns 10-12X4
Reverse Curls 10-12X4
Seated Dumbell Curls 10-12X4
Full Squats 10X1
Dumbbell Pullover 10X1
Dumbbell Pullover 10X1
Good Mornings 10-12X1
No, I'm not suggesting that the OP should do the same thing. I'm saying that any workout (full body or not) has to be tailored to your individual needs based on how your body responds.
In other words, trial and error.
Lately I've been doing a full body workout, about 2 exercises per part and 3 sets per exercise. The plan is to increase reps until I can do more than ten with a given amount of weight, then add more weight to the bar.
Last edited by Call_Me_Ishmael; 09-26-2014 at 10:58 PM.
|09-27-2014, 05:55 AM||#25|
Join Date: Jul 2011
Training Exp: 2-3
Training Type: Classic
Fav Exercise: Behind the neck press
Fav Supp: Fusion 7 Protien
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