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Old 11-26-2009, 09:14 AM   #1
BendtheBar
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Default Full Body Workout Design and H L M Cycling

I want to talk about full body approaches and the cycling of intensity. Here are some example:

Casey Butt recommends an HLM approach on Monday, Wednesday and Friday. Rep schemes are generally around 5, 10 and 15...and different movement types for the same muscle group are generally used. For example...on chest, (H) might be bench press, (L) might be flyes, and (M) might be dips.

Bill Starr's 5x5 uses HLM, but his approach is different. a Starr HLM for squat would be:

(H) 135x5, 185x5, 225x5, 275x5, 315x5
(L) 135x5, 185x5, 225x5, 225x5
(M) 135x5, 185x5, 225x5, 275x5, 325x3, 225x8

Medium day actually has more volume.

----------------------------------------------------
NON HLM Full body approaches
----------------------------------------------------

Doug Hepburn recommends two program variations, Program A and Program B. Program rep approaches in Program A move from heavy 2's to heavy 3's. Program rep approaches in Program B move from 5 heavy singles to 8 heavy singles. Hypertrophy work is also done on A and B.

Doug did NOT advocate HLM. He generally hit squats three times a week (MWF) and Bench on MF. He used a "slow grind" progressional method from workout to workout:

Program A
Workout 1: 2/2/2/2/2/2/2/2
Workout 2: 3/2/2/2/2/2/2/2

Program B
Workout 1: 1/1/1/1/1
Workout 2: 1/1/1/1/1/1


----------------------------------------------------
Value of HLM
----------------------------------------------------

Obviously, Hepburn made great progress with a non HLM approach. Doug Christy uses 2 day routines without repeating exercises, and doesn't HLM. And obviously, many trainees make great progress WITH HLM approaches.

My questions are: (for full body routines)

1) Do you feel HLM is necessary?
2) Do you feel non-HLM approaches should be more then 2 days per week?
3) Do you feel using the same exercise (like Starr) or different exercises (like Butt) is a better HLM approach?
4) Do you prefer an HLM approach to vary reps (like Butt), or to vary sets (like Starr)?
5) What are your overall thoughts on full body routine design/structure?
6) How do you feel newbs should train?

Caveat...What I'm hoping to achieve in this thread is to create a discussion on full body workout design. It's not a topic often discussed. Please do not hesitate to interject personal opinion or experiences.
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