Full Body Workouts

[LineTamer+]

Anyone have a good one?

Thoughts on them?

Full body versus Split training?

My goal is to quit doing 5 days a week with 1-2 body parts per day, and change to a full body type work out mon/wed/fri. with compund exercises. I do not wish to add muscle mass, just keep what I have and tone/define it up a bit and increase cardio vascular health. I have heard about doing a full body workout that repeated 3 days a week followed by some cardio. Anyone have a workout to share for this?

Thanks,
Tamer

 

[galante118]

not sure about a full body workout but it should definatly include bench press, squats, and dead lift. those 3 exercises work the most muscles out for one exercise. basically those 3 and maybe military presses hit just about every muscle. chest,shoulders,legs,arms, back. maybe throw in curls and sit ups to get definition where u probably want it the most. just my suggestions though not sure what a complete full body workout would consist of gl though

 

[TheFunkMonkey]

not sure about a full body workout but it should definatly include bench press, squats, and dead lift. those 3 exercises work the most muscles out for one exercise. basically those 3 and maybe military presses hit just about every muscle. chest,shoulders,legs,arms, back. maybe throw in curls and sit ups to get definition where u probably want it the most. just my suggestions though not sure what a complete full body workout would consist of gl though

Pull ups, or some pulling exercise that works the back.

 

[SportsFan818]

bodybuilding.com forum should have everything you need there.

 

[ShaneFalco]

I could show you a tutorial on good splits training, but we might have to go to the RR for it.

note: no, actually, i can't =(

 

[MIMS]

sex

 

[harman]

after years of doing the five days a week split training, I switched to full body (every other day) two years ago. i regret not making the switch earlier.

i did so after reading an article by a doctor in mens health. basically it stated that your muscles start going through atrophie (sp?) 48 hrs after they are worked out. so if you do chest on Monday, by wed they are already starting to atrophie. so instead of doing 12 sets of chest on monday and then waiting 5-7 days to do chest again, do 4 sets every other day. still get the 12 sets in, they are just spread out more.

i do 4 sets chest, 4 back, 4 legs, 4 shoulders, 2 biceps, 2 triceps; every other day. i had shoulder issues so i mix in a bunch of rotator cuff excercises too

saves tons of time which i can use to up my cardio. have gotten better results overall.

 

[PokerKingJim]

I'm also a fan of the full body workouts with just a day of rest in between. Presses, pullups, deadlifts, squats and rows should be the core of your workout. I don't do much direct bicep/tricep work as they usually get sufficiently fatigued by just doing the full body workout. Focus on the lifts that work multiple muscle groups at once. Found that this method is much less time consuming and more effective, especially at building overall body strength and eliminating body fat.

 

[LineTamer+]

Here is a routine I found.

Monday Wed Friday - start each session with 10 minute warmup, stretching, jog etc.

Start each body part with a set of 6-8 light weight rep for warmup beofre completing the 2 sets x 12 reps.

Each Exercise 2 sets x 12 reps (exercise in ( ) is a replacement exercise I use on Wednesday)

Bench Press (Incline Press)
Incline Flys (Decline Press)
Lat Pull Down (pull ups)
Seated Row
Shoulder Press
Barbell Curl (cabel Curls)
TriCep Extension
Dips (kickbacks)
Squat (lunges)
Dead Lift (hack Squat, leg extension)
Leg Curl
Calf Raises

I have been doing this for 3 weeks now. And is a nice change of pace compared to what i was doing. I dont stick directly to the listed exercises but i change some in on different days. The ones in ( ) i replace on wednesdays.

After each workout, I do 20 minutes of cardio. No weight loss yet though...

Anyone have another routine?

 

[hggy]

look at this one: http://exercise.about.com/cs/exerciseworkouts/l/bltotalworkout.htm

 

[ProPokerPlayer]

hi-intensity bodybuilding by ellington darden

3 day a week full body routine. i went from 150 to 179 in 6 months with no drugs following it strictly back in the early 90's
For weight loss it will work also but you have to remeber that muscle is heavier than fat. so if you gain some muscle you can lose a lot of fat and still be at the same starting weight. You cant go by your weight to prove results but by your % of bodyfat overall.
I just shocked myself, i cant believe that was almost 20 yrs ago...

 

[win0000011]

sex

just what i thought

 

[MRPOOPS]

I'm also a fan of the full body workouts with just a day of rest in between. Presses, pullups, deadlifts, squats and rows should be the core of your workout. I don't do much direct bicep/tricep work as they usually get sufficiently fatigued by just doing the full body workout. Focus on the lifts that work multiple muscle groups at once. Found that this method is much less time consuming and more effective, especially at building overall body strength and eliminating body fat.

Very good words Jim.... All those heavy movements work so many other parts like biceps and triceps.


Also how about those SCARLET KNIGHTS turning down Notre Dame!!!

 

[RobFunk]

Great posts. You guys inspired me to give this a shot.

I mean I'm not a professional body builder, so this makes more sense.