Full body workout structure question
Curious how you would structure a full body workout system for a novice who wants to build muscle. I know you aren't gonna focus on bodyparts. How do you choose main lifts and accessory work?
I am more of a fan of doing shorter workouts, so my basic structure looks like this:
Bench or Dips
Some type of Row
A few accessory lifts
Chin-ups or Pull-ups
A few accessory lifts.
So it's basically a lower, a push, and a pull, plus a few extras to round it out and create balance.
Dan John's 5 Basic Human Movements is a good place to start.
Push, Pull, Squat, Hinge and Loaded Carry.
I like simplicity.
Have to squat!
Have to deadlift.
Rowing is good.
Push ups and Chins are a necessity.
Bench Press is good, though I'm not a fan.
No shortage of ways to carry weight
I would add to it an acceleration based movement, ie. Clean, Sandbag Shouldering, Snatch, Jump Squats, etc....
Sets & Reps schemes are numerous. No need to re-invent the wheel, with any of it really.
Here's the structure i've based my workouts around the past couple of years.
Benching exercises: Bench, CGBP, Incline, Incline CGBP, Dips, Flyes
Pulling exercise: Chins, PullUps, Rows BB/DB, Shrugs
Overhead exercises: Presses seated/standing with BB/DB, Laterals, Upright Rows
Squatting exercises: Squatz High Bar/Low Bar, Leg Press, Leg Extensions
Deadlifting exercises: Deadlifts, RDLs, SLDLs, GMs, Hypers, Leg Curlz
Accessories: Curlz, Abs, Extensions, Calf Raises
(The list is by no means exhaustive, but it should give you an idea of what I think works)
You choose one exercise from each category. For a novice it's basically very simple, choose the bolded exercise. Later on when variety is needed (that is genuinely needed, not wanted) then exercises can be varied.
Sets/Reps: For a novice volume is required, so 3x10 is reasonable as is 5x5. Later on when a foundation has been built, a trainee can vary his sets/reps to suit his more specific goals.
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