Full body workouts - need some advice

steyn
Topic Author
Senior Member

05 May 2014 11:17 #167166 by steyn

Full body workouts - need some advice was created by steyn

Morning all.

I have been doing full body workouts for a while now and I love them. Best results I have seen in a long time.
Question - the workouts is 3 times a week, one set of 5x5 for each mayor muscle group and 3x8 for smaller muscles like arms.

I do not go until failure to ensure 48 hour recovery time is efficient - and although I am seeing great improvements overall, I want to hit my arms a bit more for greater results.

Can and should this be done or should I just be patient and wait for it to increas in size with the rest of my body?

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mack
Platinum Member

05 May 2014 13:47 #167178 by mack

Replied by mack on topic Full body workouts - need some advice

I also do full body routines, but I'm not a hardcore lifter like many guys here. Try it and see how you respond? Biceps recover fastest of all muscle groups..

"Oscar Mike, Oscar Alpha One, confirm your name begins with Charlie"

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steyn
Topic Author
Senior Member

05 May 2014 14:03 #167185 by steyn

Replied by steyn on topic Full body workouts - need some advice

thats something I did not know - thanks mack.

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Nate40
Platinum Member

05 May 2014 14:03 #167186 by Nate40

Replied by Nate40 on topic Full body workouts - need some advice

Biceps recover faster then any other muscle group, so I would say give it a try. You can always go back.

Today I will do what I never thought possible!

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Rhino
Expert

05 May 2014 14:05 #167189 by Rhino

Replied by Rhino on topic Full body workouts - need some advice

I think if your already training Bis 3 times a week that's already far more than enough.

Go big or go home...

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Nate40
Platinum Member

05 May 2014 14:06 #167191 by Nate40

Replied by Nate40 on topic Full body workouts - need some advice

Words of wisdom for you Steyn. Rhino knows his stuff bru

Today I will do what I never thought possible!

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steyn
Topic Author
Senior Member

05 May 2014 14:11 #167195 by steyn

Replied by steyn on topic Full body workouts - need some advice

Thanks to all.

Rhino - it is 3 times per week, but it's only 3 sets of 8 barbell curls / incline curls - nothing more. I don't want to over train (although CT Fletcher views are very Intriguing) I just want to make sure I am doing enough for optimal growth.

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Nate40
Platinum Member

05 May 2014 14:14 #167197 by Nate40

Replied by Nate40 on topic Full body workouts - need some advice

I read the Fletcher insights too. Very interesting.
I was told go with how your body feels bro. Sometimes overtraining has negative effects on your goals

Today I will do what I never thought possible!

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Oupa
Moderator

05 May 2014 14:17 - 05 May 2014 14:17 #167199 by Oupa

Replied by Oupa on topic Full body workouts - need some advice

steyn wrote: Thanks to all.

3 sets of 8 barbell curls / incline curls - nothing more. I don't want to over train

It that your complete bicep workout done 3 times a week ?

Last edit: 05 May 2014 14:17 by Oupa.

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steyn
Topic Author
Senior Member

05 May 2014 14:21 #167200 by steyn

Replied by steyn on topic Full body workouts - need some advice

Yes oupa - it's part of my full body routine. And bent over rows 5x5 3 times a week for the purpose of full disclosure.

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Flex
Elite Member

05 May 2014 14:28 #167203 by Flex

Replied by Flex on topic Full body workouts - need some advice

You grow when you rest and eat. So exercising a muscle group 3 times a week is not always a good idea.

That is why I have never been a big fan of full body workouts. Your muscle need time to relax and heal. Try and split your program up a bit. Allows you to focus muscles properly and train with more intensity

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Nate40
Platinum Member

05 May 2014 14:30 #167205 by Nate40

Replied by Nate40 on topic Full body workouts - need some advice

Excellent advice.
Say Chest and calves, then back and arms etc

Today I will do what I never thought possible!

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Nate40
Platinum Member

05 May 2014 14:31 #167207 by Nate40

Replied by Nate40 on topic Full body workouts - need some advice

What is your full routine bro?

Today I will do what I never thought possible!

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steyn
Topic Author
Senior Member

05 May 2014 14:44 - 05 May 2014 14:46 #167211 by steyn

Replied by steyn on topic Full body workouts - need some advice

Squats - 5x5
Overhead press - 5x5
bent over rows - 5x5
Bench press - 5x5
Skullcrushers - 3x8
Barbell curls/incline curls - 3x8
Shrugs - 3x8
Back extensions - 2x10
Abs

Last edit: 05 May 2014 14:46 by steyn.

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Flex
Elite Member

05 May 2014 14:55 #167214 by Flex

Replied by Flex on topic Full body workouts - need some advice

Do you repeat this same workout 3 times per week?

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steyn
Topic Author
Senior Member

05 May 2014 14:59 #167216 by steyn

Replied by steyn on topic Full body workouts - need some advice

I do yes - it's only for 2 months and then I go back to a split program.

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Nate40
Platinum Member

05 May 2014 15:27 #167219 by Nate40

Replied by Nate40 on topic Full body workouts - need some advice

You building towards a comp of some kind that you doing that routine?

Today I will do what I never thought possible!

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steyn
Topic Author
Senior Member

05 May 2014 16:22 #167233 by steyn

Replied by steyn on topic Full body workouts - need some advice

no - not at all. I have limited time a week to be in the gym. went online, read up on a few things - found this routine, started doing it - enjoyed it, saw results and kept at it.

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Flex
Elite Member

05 May 2014 16:30 #167235 by Flex

Replied by Flex on topic Full body workouts - need some advice

Can you only train 3 times a week?

I would suggest a 3 day split. Something like this

Day 1: Chest, Shoulders and Triceps
Day 2: Back, Bicep and traps
Day 3" Legs, Calves

Work in Abs on all 3 days.

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steyn
Topic Author
Senior Member

05 May 2014 16:33 #167236 by steyn

Replied by steyn on topic Full body workouts - need some advice

thanks Flex - so you are not a great believer in full body? May I ask why?

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Flex
Elite Member

05 May 2014 16:38 #167237 by Flex

Replied by Flex on topic Full body workouts - need some advice

You spend 5-10 min on each muscle per day if you do really quick sets

It just never felt to me like i can focus on a specific muscle enough to activate it properly and get the blood pumping and cause microscopic tears.
I gym 1 muscle a day, to really be able to focus on it, and make sure that it gets the attention it deserves!
You must look at improving your body as an art, you are sculpting your body bit by bit. As Arnold likes to say.

But then once again, there is no one size fits all gym program. So try everything, and stick with what then worked best for you

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Nate40
Platinum Member

05 May 2014 17:38 #167250 by Nate40

Replied by Nate40 on topic Full body workouts - need some advice

Well said Flex.
Steyn its about finding the balance you need. If you want to bulk then overall body might not always be the best

Today I will do what I never thought possible!

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Hertzzz
Premium Member

05 May 2014 17:43 #167252 by Hertzzz

Replied by Hertzzz on topic Full body workouts - need some advice

Are you going up in weights each week? Otherwise your body will get use to the workout and you wouldn't do any improvement, and smaller muscles get use to a workout of the same movement. Why not every time you go to the gym and do your full body workout you alternate beteeen different full body workouts, like A rest day B rest day A etc. You will hit your muscles with more different moves and they won't get so fast use to the movements, and try each week to go up in weights or reps to make some progress.

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steyn
Topic Author
Senior Member

06 May 2014 08:20 #167282 by steyn

Replied by steyn on topic Full body workouts - need some advice

Thanks for all the great advice guys - this is why I love this site.
Hertzzz I have an alternate program - its very similar except on day a I do bent over rows and day b I do deadlifts. I increase in weight every 2nd time I run a specific day (or at least I try to)

I will stick with this for another 2 weeks and then try the split Flex suggested to see what works best for me.

Again - I appreciate all the input guys.

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