|08-19-2011, 08:37 AM||#1|
Join Date: Apr 2010
Location: Kiss Off
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?
|08-19-2011, 09:50 AM||#2|
Join Date: Jul 2011
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.
|08-19-2011, 09:52 AM||#3|
Join Date: Jun 2011
Location: Teton Valley,ID
Training Exp: 34
Training Type: Fullbody
Fav Exercise: Snatch
Fav Supp: Elk
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.
"There's no such thing as shaping and toning. Only stronger and weaker." -Mark Rippetoe
|08-19-2011, 12:27 PM||#4|
Join Date: Jun 2011
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
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.
|body, full, question, structure, workout|
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