Muscle and Brawn Forums

Go Back   Muscle and Brawn Forums > Training > Training Resources
Mark Forums Read
Register Articles Members List Search Today's Posts


Training Resources Workouts, Form Videos, Muscle and Strength Training Articles...everything you need. Forum includes the best posts from the forum.

Thread Tools Search this Thread Display Modes
Prev Previous Post   Next Post Next
Old 11-26-2009, 09:14 AM   #1
Bearded Beast of Duloc
Max Brawn
BendtheBar's Avatar

Join Date: Jul 2009
Location: Louisiana
Posts: 76,876
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2774165
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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.

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."

BendtheBar is offline   Reply With Quote
Sponsored Links


bill starr, body, casey butt, cycling, design, full, full body, hlm, workout, workouts

Similar Threads
Thread Thread Starter Forum Replies Last Post
That's what I call a full-body workout Tannhauser Powerlifting & Strength Training 7 01-21-2012 01:05 PM
Full body workout structure question Violent Volume Muscle Building and Bodybuilding 3 08-19-2011 01:27 PM
full body workout help abett07 Muscle Building and Bodybuilding 15 04-15-2011 05:48 PM
How does this full body workout look? strkout35 Muscle Building and Bodybuilding 18 11-26-2010 04:54 PM
5/3/1 full body workout b3rnhard Muscle Building and Bodybuilding 4 03-10-2010 06:16 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -5. The time now is 09:44 AM.

Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2017, vBulletin Solutions, Inc.