Build a workout, 1 move at a time.

[glwanabe]

This a carryover from something Val said in his log.

How would you build a program based on a set number of movements?

Starting with a single move and adding moves up to a total of 10. For instance, if I was doing a three move workout, I'd take my list, and do moves, 1-2-3.
Peary Rader had a similer process with his abreviated routines. What is your thought process?

My own thought process is to keep it as a wholebody program, that could be done in 60-90 minutes 3x week.


1. squats
2. deads
3. dips
4. presses
5. bench
6. bent row
7. cleans
8. chins
9. upright rowing
10. pullovers


I'm not done with this, I need to think about the order of a few of these. This is my first draft.

[BendtheBar]

If we're talking whole body routines, 3x a week, I would start:

1) Squats (MWF = 1x10, 1x10, 1x20)
2) Deadlift ( 5 singles, MWF = Heavy, moderate, lighter weight)
3) Bench Press
4) Overhead Press
5) Yates Rows
6) Upright Rows

...have to take the dog to vet...I'll continue this later

[big valsalva]

I'd go:
1. Squats (either high reps twice/week, or heavy/light/medium ramped 5x5 MWF)
2. Ramped 5x5 deads once/week (not on an intense squat day)
3. Dips (probably twice/week)
4. BP (twice/week is fine)
5. Some type of bent over row (Pendlay or T-Bar)
6. Pullup/chinup (I suck at these. Nothing that losing 20 pounds won't cure)
7. Curlz fo' da girlz
8. Moderate to heavy tricep pushdown
9. Machine Crunch
10. Standing Calf

[BendtheBar]

Originally Posted by MuscleandBrawn

If we're talking whole body routines, 3x a week, I would start:

1) Squats (MWF = 1x10, 1x10, 1x20)
2) Deadlift ( 5 singles, MWF = Heavy, moderate, lighter weight)
3) Bench Press
4) Overhead Press
5) Yates Rows
6) Upright Rows

...have to take the dog to vet...I'll continue this later

7) Romanian Deadlifts
8) Closegrip Bench
9) Curls
10) Abs

If I were designing for another, it would be:

1) Squats
2) Deadlifts
3) Bench
4) Overhead Press
5) Rows
6) Pullups
7) Dips
8) Curls
9) Abs

There would be light, moderate and heavy days, and maybe sumos and front squats on Wednesday instead of deads and squats.

[glwanabe]

Originally Posted by glwanabe

This a carryover from something Val said in his log.

How would you build a program based on a set number of movements?

Starting with a single move and adding moves up to a total of 10. For instance, if I was doing a three move workout, I'd take my list, and do moves, 1-2-3.
Peary Rader had a similer process with his abreviated routines. What is your thought process?

My own thought process is to keep it as a wholebody program, that could be done in 60-90 minutes 3x week.


1. squats
2. deads
3. dips
4. presses
5. bench
6. bent row
7. cleans
8. chins
9. upright rowing
10. pullovers


I'm not done with this, I need to think about the order of a few of these. This is my first draft.

Allright, I spent some time thinking about this, and I've come to a different thought process.

It's not as easy as just building a sequential list. You have to approach each workout differently based on the number of moves you would be allowed to use.

For a one move workout I would do.

1.) Full olympic cleans.

largest multi joint movement I can think of, and hits nearly your whole body.

For a 2 move set.

a. full cleans
b. presses

For a 3 move set

a. squat
b. deads
c. press

For a 4 move set.

a. squat
b. deads
c. press
d. dips

For a 5 move set

a. squat
b. row
c. press
d. dips
e. chins

For a 6 move set
a. squat
b. row
c. press
d. dips
e. chins
f. deads

For a 7 move set

a. squat
b. deads
c. row
d. press
e. bench
f. dips
g chins

For a 8 move set.

a. squat
b. deads
c. row
d. press
e. bench
f. dips
g. chins
h. upright rows

For a 9 move set add

i. calf raises

and for a 10

j. full olympic cleans

I think thats what I'd do.

[BendtheBar]

Originally Posted by glwanabe

It's not as easy as just building a sequential list. You have to approach each workout differently based on the number of moves you would be allowed to use.

That was my thought. I would build a different workout or intensity level too, being an old fart.

[glwanabe]

Originally Posted by MuscleandBrawn

That was my thought. I would build a different workout or intensity level too, being an old fart.

I'm 47 and I'm not old. Oh crap, now I've fallen and can't get up.

It's funny, because I get crap from my friends at work about being old. Yet I smoke my buddy when were lifting. There's no way I'm gonna let that little punk outlift me.

Scuse me, there's some kid on my lawn, I need to go chase off.

[BendtheBar]

Originally Posted by glwanabe

I'm 47 and I'm not old. Oh crap, now I've fallen and can't get up.

It's funny, because I get crap from my friends at work about being old. Yet I smoke my buddy when were lifting. There's no way I'm gonna let that little punk outlift me.

Scuse me, there's some kid on my lawn, I need to go chase off.

I'm in better shape then my friends, for sure. But when I talk age, I tend to mean a focus on taking care of the joints/connecting tissue and not over-loading too much.

Never know when you're going to sneeze and pull a groin muscle

[glwanabe]

Originally Posted by MuscleandBrawn

I'm in better shape then my friends, for sure. But when I talk age, I tend to mean a focus on taking care of the joints/connecting tissue and not over-loading too much.

Never know when you're going to sneeze and pull a groin muscle

I know what you mean. I like to think I'm still 20, or 30 or even early 40's, but I'm not.

It's one of the reasons that I'm being so careful about stressing these broken knees. I take crap about falling down and breaking something all the time.
Last time I fell down I did a good job, and got this trophy.

[IMG][/IMG]

[bwys61]

1 Squat
2 Military Press
3 Pullup/Chinup
4 Deadlift
5 Bench Press
6 Row
7 Glute Ham Raise
8 Dips
9 Rear Delt Flyes
10 Plank

Originally Posted by glwanabe

This a carryover from something Val said in his log.

How would you build a program based on a set number of movements?

Starting with a single move and adding moves up to a total of 10. For instance, if I was doing a three move workout, I'd take my list, and do moves, 1-2-3.
Peary Rader had a similer process with his abreviated routines. What is your thought process?

My own thought process is to keep it as a wholebody program, that could be done in 60-90 minutes 3x week.


1. squats
2. deads
3. dips
4. presses
5. bench
6. bent row
7. cleans
8. chins
9. upright rowing
10. pullovers


I'm not done with this, I need to think about the order of a few of these. This is my first draft.