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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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Old 07-09-2011, 08:39 AM   #21
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Originally Posted by abett07 View Post
can basic workouts like this also be used by intermediates and advanced lifters ?
Absolutely!
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Old 09-16-2014, 11:22 AM   #22
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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.
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Old 09-18-2014, 05:42 AM   #23
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Lately 3 sets 3x/week have been working great for me, 2 squat 1 deadlift.
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Old 09-26-2014, 07:19 PM   #24
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Originally Posted by Carl1174 View Post
From experience there is more than enough work for the legs in the Reeves Classic,
Carl.
One of Reeves first advanced routines actually had one set of full squats and one set of breathing squats and that was pretty much his whole leg workout. He performed it three times a week.

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

(Supesetted With)
Dumbbell Pullover 10X1
Half-Squats 10X1
(Supersetted With)
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.
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Old 09-27-2014, 05:55 AM   #25
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Originally Posted by Carl1174 View Post
From experience there is more than enough work for the legs in the Reeves Classic, plus remember one of the first additions to that routine is to add some SLDL on one of the days each week as well.

So as hammies get hit in the SLDL, squat and Regular deadlift and quads get hit in the squat and regualr deadlift, including ramping weights thats the hammies getting hit directly 6 times per week (SLDL and DL) and indirectly 9 times per week (squats) and the quads getting hit 12 times directly (squats and DL)... a total of 27 sets for the legs !!!

Try not to think of a fullbody routine as each muscle getting worked x number of times, there is more to it than that, they are written with an overall amount of work for the whole body as the goal, and trust me, if done at the proper intensity will give great overall growth the the body.

hope this helps

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I'm on this Reeves classic physique and can tell you my legs get plenty of work . This is also why @$$ to ground squats are recommended.
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