PDA

View Full Version : Constructing a full body routine



Pages : [1] 2

Leah
05-01-2006, 10:47 PM
Day 1
Full Squats
Flat Bench Press
RDLs
Barbell Rows

All done for 3-4x6 w/ 120s rest

Day 2
Pull Throughs
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions

All done for 2-3x12 w/ 30s rest

Day 3
Incline Dumbbell Press
Incline Dumbbell Rows
Dumbbell Split Squats
SHELC
Lat Pulldowns (underhand)

All done for 3x8 w/ 60s rest

3sweeties
05-03-2006, 02:01 AM
Would this routine be okay to use if your goal is fat loss?

Brandi
05-03-2006, 02:12 AM
Originally posted by 3sweeties@May 2 2006, 07:01 PM
Would this routine be okay to use if your goal is fat loss?
I believe so.

Lyn
05-03-2006, 10:06 PM
Originally posted by 3sweeties@May 2 2006, 10:01 PM
Would this routine be okay to use if your goal is fat loss?
I'm using this routine and my goal is fat loss, lots of fat loss.

smuggie
05-03-2006, 10:08 PM
To repeat what I'm always saying, fat loss is a consequence of diet, not a particular program.

Lyn
05-03-2006, 10:15 PM
Originally posted by smuggie@May 3 2006, 06:08 PM
To repeat what I'm always saying, fat loss is a consequence of diet, not a particular program.
Yes Smuggie I definitely realize that. I was just commenting that I'm using this particular routine as a way to maintain and not lose the muscle that I already have while I'm losing the extra weight. Sorry, I guess I wasn't clear. :)

Blondell
05-05-2006, 11:43 PM
I plan to begin this program next week. Should these be supersets at all, or is there a rest between each individual set? Please and Thank you. :)

Leah
05-06-2006, 02:26 AM
Originally posted by bdd814@May 5 2006, 07:43 PM
I plan to begin this program next week. Should these be supersets at all, or is there a rest between each individual set? Please and Thank you. :)
You can on some things....not everything would work but I would where I could

jasonblanco
05-06-2006, 03:58 AM
If anyone is interested, here is the 3 Day Full Body Workout that I made to hole punch and keep in my notebook when I was doing it. Hope it saves someone some time and they look cool at the gym. :p

quickie
05-06-2006, 04:33 AM
Originally posted by jasonblanco@May 6 2006, 03:58 AM
If anyone is interested, here is the 3 Day Full Body Workout that I made to hole punch and keep in my notebook when I was doing it. Hope it saves someone some time and they look cool at the gym. :p
Good work. ;)

PinkGlitter86
05-06-2006, 06:35 PM
Originally posted by jasonblanco@May 5 2006, 11:58 PM
If anyone is interested, here is the 3 Day Full Body Workout that I made to hole punch and keep in my notebook when I was doing it. Hope it saves someone some time and they look cool at the gym. :p
That's amazing! Thanks for posting that!

Erik
05-06-2006, 06:40 PM
Add in this potential modification to this program ...

Day 1
Week 1 - 3x6
Week 2 - 4x6
Week 3 - 5x6
Week 4 - 2-3x6

Day 2
Week 1 - 2x15
Week 2 - 3x15
Week 3 - 4x15
Week 4 - 2x15

Day 3
Week 1 - 3x8
Week 2 - 4x8
Week 3 - 5x8
Week 4 - 2-3x8

northernstar
05-06-2006, 06:47 PM
Originally posted by jasonblanco@May 6 2006, 03:58 AM
If anyone is interested, here is the 3 Day Full Body Workout that I made to hole punch and keep in my notebook when I was doing it. Hope it saves someone some time and they look cool at the gym. :p
That's awesome!! Printing now....

Robben
05-06-2006, 09:47 PM
Originally posted by Thunder@May 6 2006, 01:40 PM
Add in this potential modification to this program ...

Day 1
Week 1 - 4x6
Week 2 - 5x6
Week 3 - 6x6
Week 4 - 3x6

Day 2
Week 1 - 2x15
Week 2 - 3x15
Week 3 - 4x15
Week 4 - 2x15

Day 3
Week 1 - 3x8
Week 2 - 4x8
Week 3 - 5x8
Week 4 - 2-3x8
"T", in the upcoming months it will be fun to see how those who use your Fullbody workout - the program, improve... There's nothing better than looking into a mirror and seeing the rewards of rep -n- set cycling...

Fet
05-07-2006, 05:17 PM
Originally posted by jasonblanco@May 5 2006, 10:58 PM
If anyone is interested, here is the 3 Day Full Body Workout that I made to hole punch and keep in my notebook when I was doing it. Hope it saves someone some time and they look cool at the gym. :p
It would take a helluva lot more than that to make me look cool at the gym. :(

homeschoolmom
05-08-2006, 04:58 PM
Can you/should you cycle through this 2X per week? Do you need to have a day off between cycles? I'm thinking my plan would look something like:

Monday: Day 1
Tuesday: Day 2
Wednesday: Day 3
Thursday: Cardio/off
Friday: Day 1
Saturday: Day 2
Sunday: Day 3
Monday: off/cardio
etc.

Does this look right?

Thanks! :)

Jypsie
05-08-2006, 05:00 PM
OK, I admit I'm a n00b. Why is the rest interval 120s? What determines this time? What happens if you rest longer or not as long?

Erik
05-08-2006, 05:06 PM
Originally posted by homeschoolmom@May 8 2006, 12:58 PM
Can you/should you cycle through this 2X per week? Do you need to have a day off between cycles? I'm thinking my plan would look something like:

Monday: Day 1
Tuesday: Day 2
Wednesday: Day 3
Thursday: Cardio/off
Friday: Day 1
Saturday: Day 2
Sunday: Day 3
Monday: off/cardio
etc.

Does this look right?

Thanks! :)
No

Erik
05-08-2006, 05:07 PM
Originally posted by Jypsie@May 8 2006, 01:00 PM
OK, I admit I'm a n00b. Why is the rest interval 120s? What determines this time? What happens if you rest longer or not as long?
Because you need to rest

Heavier loads require longer rest intervals.

Jypsie
05-08-2006, 05:13 PM
Originally posted by Thunder@May 8 2006, 12:07 PM
Because you need to rest

Heavier loads require longer rest intervals.
Makes sense to me :) Thanks!

stillastudent
05-08-2006, 05:23 PM
Originally posted by homeschoolmom@May 8 2006, 04:58 PM
Can you/should you cycle through this 2X per week? Do you need to have a day off between cycles? I'm thinking my plan would look something like:

Monday: Day 1
Tuesday: Day 2
Wednesday: Day 3
Thursday: Cardio/off
Friday: Day 1
Saturday: Day 2
Sunday: Day 3
Monday: off/cardio
etc.

Does this look right?

Thanks! :)
Monday - Day 1
Tuesday - Cardio/Off
Wednesday - Day 2
Thursday - Cardio/off
Friday - Day 3

homeschoolmom
05-08-2006, 05:50 PM
Originally posted by Thunder+May 8 2006, 01:06 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Thunder &#064; May 8 2006, 01:06 PM)</td></tr><tr><td id='QUOTE'><!--QuoteBegin-homeschoolmom@May 8 2006, 12:58 PM
Can you/should you cycle through this 2X per week? Do you need to have a day off between cycles? I&#39;m thinking my plan would look something like:

Monday: Day 1
Tuesday: Day 2
Wednesday: Day 3
Thursday: Cardio/off
Friday: Day 1
Saturday: Day 2
Sunday: Day 3
Monday: off/cardio
etc.

Does this look right?

Thanks&#33; :)
No[/b][/quote]
A little more here please, T. Is what stillastudent posted what I should be doing? Only 3 days a week of weight training? :confused: I might have withdrawal&#33; :p

Brandi
05-08-2006, 05:53 PM
Yup only three days.

You&#39;d be overtraining the other way. Quality or quantity?

homeschoolmom
05-08-2006, 05:55 PM
Thanks Brandi&#33; I&#39;ll take the quality&#33;&#33; :)

Elixa
05-09-2006, 03:29 PM
So this workout is adequate to hit all muscles? I&#39;m especially looking to build muscle in my legs and butt. And will your muscles become used to doing the same workouts each week, even if you up the reps or weight?

Leah
05-09-2006, 03:44 PM
Originally posted by Elixa@May 9 2006, 11:29 AM
So this workout is adequate to hit all muscles? I&#39;m especially looking to build muscle in my legs and butt. And will your muscles become used to doing the same workouts each week, even if you up the reps or weight?
Yes...it&#39;s adequate to hit all muscles.

Assuming you&#39;re pushing yourself and striving to add weight to the bar each week...your body will not get used to it....a program should last 4-6 weeks anyway.

Elixa
05-09-2006, 03:52 PM
ok thank you&#33;

Elixa
05-09-2006, 03:58 PM
oh i forgot to ask..what do you do if you want to incorporate different types of squats, lunges, etc? should you just pick one type (i.e. sumo squats or plie squats, or reverse lunges or walking lunges) to do each workout?

Leah
05-09-2006, 04:35 PM
Originally posted by Elixa@May 9 2006, 11:58 AM
oh i forgot to ask..what do you do if you want to incorporate different types of squats, lunges, etc? should you just pick one type (i.e. sumo squats or plie squats, or reverse lunges or walking lunges) to do each workout?
You put them in your program the next time around :)

Elixa
05-09-2006, 04:47 PM
sorry to sound so stupid..but next time around as in the next week when you do that workout?

stillastudent
05-09-2006, 04:55 PM
Originally posted by Elixa@May 9 2006, 04:47 PM
sorry to sound so stupid..but next time around as in the next week when you do that workout?
When you readjust your program after 4-6 weeks.

Elixa
05-09-2006, 05:51 PM
so would you add them in addition to doing the normal squats or normal lunges? so that your workout would actually be longer after 4-6 weeks?

jasonblanco
05-09-2006, 06:34 PM
Originally posted by Elixa@May 9 2006, 11:47 AM
sorry to sound so stupid..but next time around as in the next week when you do that workout?
I believe Leah meant the next time you change your program. In other words, you would do the prescribed program as it is written, pushing each week to add more weight to your sets. After you have done that program for 4-6 weeks, then you could go back and choose different exercises like you&#39;ve mentioned.

At least for me, if I don&#39;t do the same exercises for 4-6 weeks consistently, it&#39;s difficult for me to gauge whether I&#39;m getting stronger.

Elixa
05-09-2006, 07:31 PM
ok that makes sense&#33; thanks for the help

Angelkae
05-15-2006, 09:34 PM
Thanks Leah, for all your advice. Today, I&#39;m going to start the routine you&#39;ve posted here. I&#39;m also going to do the rep/set cycling that Thunder posted. Hopefull I will make some progress&#33; I&#39;ll keep you posted. :train:

Leah
05-15-2006, 10:26 PM
Originally posted by Angelkae@May 15 2006, 05:34 PM
Thanks Leah, for all your advice. Today, I&#39;m going to start the routine you&#39;ve posted here. I&#39;m also going to do the rep/set cycling that Thunder posted. Hopefull I will make some progress&#33; I&#39;ll keep you posted. :train:
Good luck and have fun :D

Strive2Define
05-16-2006, 02:20 AM
Originally posted by Leah@May 1 2006, 06:47 PM
Day 1
Full Squats
Flat Bench Press
Conventional Deadlifts
Standing Military Press
Pull Ups or Lat Pulldowns

All done for 5x6 w/ 120s rest

Day 2
Romanian Deadlifts
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions

All done for 2x15 w/ 30s rest

Day 3
Incline Dumbbell Press
Barbell Rows (underhand)
Dumbbell Split Squats
Reverse Lunges
Standing Dumbbell Press
Lat Pulldowns (underhand)

All done for 3x10 w/ 60s rest
Is it okay to switch out.. some of the exercise in these routines..just for variation?

Say for instance on Day1..instead of doing CDL&#39;s..substitute them w/ RDL&#39;S? Also instead of doing 3x10 ..go much heavier and do say 5/6x5??

Leah
05-16-2006, 02:45 AM
Originally posted by Strive2Define+May 15 2006, 10:20 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Strive2Define @ May 15 2006, 10:20 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-Leah@May 1 2006, 06:47 PM
Day 1
Full Squats
Flat Bench Press
Conventional Deadlifts
Standing Military Press
Pull Ups or Lat Pulldowns

All done for 5x6 w/ 120s rest

Day 2
Romanian Deadlifts
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions

All done for 2x15 w/ 30s rest

Day 3
Incline Dumbbell Press
Barbell Rows (underhand)
Dumbbell Split Squats
Reverse Lunges
Standing Dumbbell Press
Lat Pulldowns (underhand)

All done for 3x10 w/ 60s rest
Is it okay to switch out.. some of the exercise in these routines..just for variation?

Say for instance on Day1..instead of doing CDL&#39;s..substitute them w/ RDL&#39;S? Also instead of doing 3x10 ..go much heavier and do say 5/6x5?? [/b][/quote]
But....how do you mean? You&#39;re already doing a day that&#39;s 5x6 so how are you switching 5x6 for the 3x10???

And you&#39;re already doing RDL&#39;s on day 2

mark
05-16-2006, 05:35 AM
Originally posted by Leah+May 15 2006, 07:45 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Leah @ May 15 2006, 07:45 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by Strive2Define@May 15 2006, 10:20 PM
<!--QuoteBegin-Leah@May 1 2006, 06:47 PM
Day 1
Full Squats
Flat Bench Press
Conventional Deadlifts
Standing Military Press
Pull Ups or Lat Pulldowns

All done for 5x6 w/ 120s rest

Day 2
Romanian Deadlifts
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions

All done for 2x15 w/ 30s rest

Day 3
Incline Dumbbell Press
Barbell Rows (underhand)
Dumbbell Split Squats
Reverse Lunges
Standing Dumbbell Press
Lat Pulldowns (underhand)

All done for 3x10 w/ 60s rest
Is it okay to switch out.. some of the exercise in these routines..just for variation?

Say for instance on Day1..instead of doing CDL&#39;s..substitute them w/ RDL&#39;S? Also instead of doing 3x10 ..go much heavier and do say 5/6x5??
But....how do you mean? You&#39;re already doing a day that&#39;s 5x6 so how are you switching 5x6 for the 3x10???

And you&#39;re already doing RDL&#39;s on day 2 [/b][/quote]
I don&#39;t understand this either. The exercises are pretty well thought out as they are. If you want to go heavier, you could switch Day 2 to 3x10 and take Day 3 to 4x8. And you could add in the step loading thing. But I wouldn&#39;t go trying to change around the exercises.

Strive2Define
05-16-2006, 10:54 AM
Originally posted by Leah+May 15 2006, 10:45 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Leah @ May 15 2006, 10:45 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by Strive2Define@May 15 2006, 10:20 PM
<!--QuoteBegin-Leah@May 1 2006, 06:47 PM
Day 1
Full Squats
Flat Bench Press
Conventional Deadlifts
Standing Military Press
Pull Ups or Lat Pulldowns

All done for 5x6 w/ 120s rest

Day 2
Romanian Deadlifts
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions

All done for 2x15 w/ 30s rest

Day 3
Incline Dumbbell Press
Barbell Rows (underhand)
Dumbbell Split Squats
Reverse Lunges
Standing Dumbbell Press
Lat Pulldowns (underhand)

All done for 3x10 w/ 60s rest
Is it okay to switch out.. some of the exercise in these routines..just for variation?

Say for instance on Day1..instead of doing CDL&#39;s..substitute them w/ RDL&#39;S? Also instead of doing 3x10 ..go much heavier and do say 5/6x5??
But....how do you mean? You&#39;re already doing a day that&#39;s 5x6 so how are you switching 5x6 for the 3x10???

And you&#39;re already doing RDL&#39;s on day 2 [/b][/quote]
Well duh, I must have missed the 5x6 notation..sorry about that.....as for switching..when I said switch RDL&#39;S for CDL&#39;s..that is what I meant..If I do them on day 1 I, of course, would not do them on Day2...and there was no particular reason for doing this..just for variation..trying to get more mileage out of a (good pretty well thought out program) split.Oh, and I was just using that switch in exercises as an example as to what I was proposing.



PS...Mark just so you know...I am disputing the validity of this or how good or well thought out it is..I was just looking for some variety w/o losing the core movements.You know..change. :p

Angelkae
05-17-2006, 06:17 PM
Originally posted by Leah@May 15 2006, 05:26 PM
Good luck and have fun :D
What else should I be doing, in addition to this? Of course I&#39;m doing cardio, but anything else where weight training is concerned?

The reason I&#39;m asking is because I&#39;m worried about not getting a good enough workout in the abs... I really need that&#33; I did the day 1 program on monday and will do the day 2 program tonight, I like it, but the abs were a concern of mine.

Also, how much cardio should I get? Someone was telling me that too much is inneffective, but I also don&#39;t want to do to little.

Leah
05-17-2006, 06:24 PM
Originally posted by Angelkae@May 17 2006, 02:17 PM
What else should I be doing, in addition to this? Of course I&#39;m doing cardio, but anything else where weight training is concerned?

The reason I&#39;m asking is because I&#39;m worried about not getting a good enough workout in the abs... I really need that&#33; I did the day 1 program on monday and will do the day 2 program tonight, I like it, but the abs were a concern of mine.

Also, how much cardio should I get? Someone was telling me that too much is inneffective, but I also don&#39;t want to do to little.
Your abs will be getting plenty of work on those days but if you really want to work them w/ additional work, do it the same way you work your other muscles...2x a week, once w/ a heavier weight, lower rep, once w/ a lighter weight and higher rep. Do not do them every single day though.

You can do you cardio on your off days....maybe 1-2 SS for 30 min or so and 1 HIIT....

Angelkae
05-17-2006, 06:28 PM
Originally posted by Leah+May 17 2006, 01:24 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Leah @ May 17 2006, 01:24 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-Angelkae@May 17 2006, 02:17 PM
What else should I be doing, in addition to this? Of course I&#39;m doing cardio, but anything else where weight training is concerned?

The reason I&#39;m asking is because I&#39;m worried about not getting a good enough workout in the abs... I really need that&#33; I did the day 1 program on monday and will do the day 2 program tonight, I like it, but the abs were a concern of mine.

Also, how much cardio should I get? Someone was telling me that too much is inneffective, but I also don&#39;t want to do to little.
Your abs will be getting plenty of work on those days but if you really want to work them w/ additional work, do it the same way you work your other muscles...2x a week, once w/ a heavier weight, lower rep, once w/ a lighter weight and higher rep. Do not do them every single day though.

You can do you cardio on your off days....maybe 1-2 SS for 30 min or so and 1 HIIT.... [/b][/quote]
So, no cardio at all on lifting days? Not even a 10 minute warmup or something?

Geez, I&#39;m getting way too much cardio. lol

What doe 1-2 SS mean?

Leah
05-17-2006, 06:32 PM
Originally posted by Angelkae+May 17 2006, 02:28 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Angelkae @ May 17 2006, 02:28 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by Leah@May 17 2006, 01:24 PM
<!--QuoteBegin-Angelkae@May 17 2006, 02:17 PM
What else should I be doing, in addition to this? Of course I&#39;m doing cardio, but anything else where weight training is concerned?

The reason I&#39;m asking is because I&#39;m worried about not getting a good enough workout in the abs... I really need that&#33; I did the day 1 program on monday and will do the day 2 program tonight, I like it, but the abs were a concern of mine.

Also, how much cardio should I get? Someone was telling me that too much is inneffective, but I also don&#39;t want to do to little.
Your abs will be getting plenty of work on those days but if you really want to work them w/ additional work, do it the same way you work your other muscles...2x a week, once w/ a heavier weight, lower rep, once w/ a lighter weight and higher rep. Do not do them every single day though.

You can do you cardio on your off days....maybe 1-2 SS for 30 min or so and 1 HIIT....
So, no cardio at all on lifting days? Not even a 10 minute warmup or something?

Geez, I&#39;m getting way too much cardio. lol

What doe 1-2 SS mean? [/b][/quote]
I don&#39;t see much point to a cardio warm up before weights. You should definitely warm up w/ your lifts though. I typically warm up on bench, squats, deads, and overhead pressing....w/ progressively heavier weights and lower reps until I reach my working weight.

1-2 Steady State cardio sessions.

Angelkae
05-17-2006, 06:35 PM
Originally posted by Leah+May 17 2006, 01:32 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Leah @ May 17 2006, 01:32 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by Angelkae@May 17 2006, 02:28 PM

Originally posted by Leah@May 17 2006, 01:24 PM
<!--QuoteBegin-Angelkae@May 17 2006, 02:17 PM
What else should I be doing, in addition to this? Of course I&#39;m doing cardio, but anything else where weight training is concerned?

The reason I&#39;m asking is because I&#39;m worried about not getting a good enough workout in the abs... I really need that&#33; I did the day 1 program on monday and will do the day 2 program tonight, I like it, but the abs were a concern of mine.

Also, how much cardio should I get? Someone was telling me that too much is inneffective, but I also don&#39;t want to do to little.
Your abs will be getting plenty of work on those days but if you really want to work them w/ additional work, do it the same way you work your other muscles...2x a week, once w/ a heavier weight, lower rep, once w/ a lighter weight and higher rep. Do not do them every single day though.

You can do you cardio on your off days....maybe 1-2 SS for 30 min or so and 1 HIIT....
So, no cardio at all on lifting days? Not even a 10 minute warmup or something?

Geez, I&#39;m getting way too much cardio. lol

What doe 1-2 SS mean?
I don&#39;t see much point to a cardio warm up before weights. You should definitely warm up w/ your lifts though. I typically warm up on bench, squats, deads, and overhead pressing....w/ progressively heavier weights and lower reps until I reach my working weight.

1-2 Steady State cardio sessions. [/b][/quote]
Okay, thanks.

MJTWO
05-18-2006, 06:19 PM
I&#39;ve always done two body part workouts 4 sets of 6-8 reps.
Just started full body routine. What is the advantage to 5 set of 6, 2 x 15 and 3 x 10?

Erik
05-19-2006, 12:24 AM
Originally posted by MJTWO@May 18 2006, 02:19 PM
I&#39;ve always done two body part workouts 4 sets of 6-8 reps.
Just started full body routine. What is the advantage to 5 set of 6, 2 x 15 and 3 x 10?
Varying intensity levels helps prevent too much CNS drain. Training across rep ranges hits different muscle fibers/motor units.

Why would you always use the same set/rep setup?

MJTWO
05-19-2006, 03:24 PM
Sorry. CNS drain?
Same set/rep + 2 body parts/workout is how I originally learned to train. Never used a journal. Pyramid weight w/each set and move up weight when able to get to 10 reps.
Looking for better and more efficient ways to get results.

Hoochiemomma
05-19-2006, 05:30 PM
Yikes - did you notice that you are member # 666?

and, I believe CNS is central nervous system...

MJTWO
05-19-2006, 06:15 PM
Great...that&#39;s just great&#33; Can somebody change that for me?
Thanks for spelling out acronym...brave of you momma&#33;
Okay, what the hell is a central nervous system drain? That can&#39;t be good.

Erik
05-19-2006, 06:26 PM
Originally posted by MJTWO@May 19 2006, 02:15 PM
Great...that&#39;s just great&#33; Can somebody change that for me?
Thanks for spelling out acronym...brave of you momma&#33;
Okay, what the hell is a central nervous system drain? That can&#39;t be good.
Overtraining ...

Erik
05-19-2006, 06:28 PM
Originally posted by MJTWO@May 19 2006, 11:24 AM
Sorry. CNS drain?
Same set/rep + 2 body parts/workout is how I originally learned to train. Never used a journal. Pyramid weight w/each set and move up weight when able to get to 10 reps.
Looking for better and more efficient ways to get results.
Short lesson

1. Always using the same parameters for everything is a mistake. Mix it up - some heavier, low rep work and then some lighter, higher rep work.

It&#39;s good for long term recovery as well as for hitting the various types of muscle fibers/motor units.

Low rep and higher rep work also function as triggers for different types of &#39;growth&#39;. The former for actual increases in muscle fiber size; the latter more for increases in the non contractile components of the cell - enzymes, water, glycogen, etc.

Pyramiding for the most part, unless you&#39;re working up to a heavy set of 5 on something like a 5x5 set up, I think isn&#39;t your best bet. Too much submaximal work if you&#39;re using this approach on every training session.

MJTWO
05-19-2006, 06:57 PM
Appreciate the comments and info.
Starting full body 5 x 6, 2 x 15 and 3 x 10 next week.
Time to start keeping a journal. Looking forward to seeing/feeling results.

jennp0722
05-22-2006, 05:43 PM
i have been using this workout now for 2 weeks and am still alittle confused. do i add weight reach set or every week? and then if i am following this workout i should only do cardio on my off days and that should be hiit.

PowerManDL
05-22-2006, 05:58 PM
I should note that CNS inhibition is only going to occur from conditions of maximal arousal/neural drive, which means either super-heavy limit sets (1-3 reps), or repeatedly taking higher rep stuff (5-10) to the absolute limit.

I think natural lifters should spend the majority of their time working in the 4-6 range, with only occasional forays into the 8-12 zone, and even less into the 15+ zone.

Erik
05-22-2006, 06:02 PM
Originally posted by PowerManDL@May 22 2006, 01:58 PM
I should note that CNS inhibition is only going to occur from conditions of maximal arousal/neural drive, which means either super-heavy limit sets (1-3 reps), or repeatedly taking higher rep stuff (5-10) to the absolute limit.

I think natural lifters should spend the majority of their time working in the 4-6 range, with only occasional forays into the 8-12 zone, and even less into the 15+ zone.
What about beginners?

Blondell
05-22-2006, 06:20 PM
I am currently starting back up after an injury to my quads. Is it okay to substitute one-legged presses for lunges?

PowerManDL
05-22-2006, 06:27 PM
Originally posted by Thunder+May 22 2006, 02:02 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Thunder @ May 22 2006, 02:02 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-PowerManDL@May 22 2006, 01:58 PM
I should note that CNS inhibition is only going to occur from conditions of maximal arousal/neural drive, which means either super-heavy limit sets (1-3 reps), or repeatedly taking higher rep stuff (5-10) to the absolute limit.

I think natural lifters should spend the majority of their time working in the 4-6 range, with only occasional forays into the 8-12 zone, and even less into the 15+ zone.
What about beginners? [/b][/quote]
I think that holds for anyone, unless you&#39;re talking about the absolute new to the gym lifters, somebody with under 3 months experience.

In that instance I definitely feel there&#39;s cause for incorporating lighter work, mainly for issues of technique and building up the body; the heavy stuff isn&#39;t really a requirement.

Erik
05-24-2006, 06:22 PM
Goal dependent? What if someone were dieting and was having a &#39;metabolic day&#39; interspersed with heavier work?

PowerManDL
05-24-2006, 06:23 PM
I wouldn&#39;t do a metabolic day while dieting.

Unless it was for the express purpose of carb-depletion, but there&#39;s only a few types of diets that will benefit from that.

Erik
05-24-2006, 06:30 PM
Originally posted by PowerManDL@May 24 2006, 02:23 PM
I wouldn&#39;t do a metabolic day while dieting.

Unless it was for the express purpose of carb-depletion, but there&#39;s only a few types of diets that will benefit from that.
Eh, I don&#39;t see a problem with it, particularly when there&#39;s enough heavy work to balance it out.

PowerManDL
05-24-2006, 06:31 PM
I do. It&#39;s not a matter of adaptation; I just don&#39;t like wasting volume on work that&#39;s superfluous in light of the goal at hand, and the fact that you&#39;re already operating in a deficit.

Erik
05-24-2006, 06:31 PM
Originally posted by PowerManDL@May 24 2006, 02:31 PM
I do. It&#39;s not a matter of adaptation; I just don&#39;t like wasting volume on work that&#39;s superfluous in light of the goal at hand, and the fact that you&#39;re already operating in a deficit.
Tell me the cons. (when balanced with heavy work)

Keep in mind, I&#39;d never personally do it. :lol: Too painful.

PowerManDL
05-24-2006, 06:36 PM
Essentially, it&#39;s a volume of work that could be devoted to what you need in a calorie deficit - ie, maintenance of the protein content in the muscle.

Metabolic adaptations shouldn&#39;t really be a strength-training priority during a diet; that&#39;s what cardio is for.

Though, if you truly wanted to do depletion work....I wouldn&#39;t necessarily see a problem with it, just that it could potentially impact the strength work if not synchronized with the diet. Depleting glycogen isn&#39;t the best of ideas on a diet when you&#39;re trying to retain protein, unless it&#39;s done in a way to minimize the impact (see UD2.0); AMPK is a vengeful bastard. Seeing as the strength work is the priority, you can see where problems may crop up.

dearest22
06-06-2006, 04:48 AM
Just to clafiry-

you do all of one exercise, then move to the next?

example:

squats
rest
squats
rest
squats
rest
squats... repeat until finished.

MJTWO
06-06-2006, 02:54 PM
That&#39;s it

Feather
06-12-2006, 01:31 AM
what is a good substitution for the seated cable rows on day two? I don&#39;t have the equipment to do this exercise. I only have a bench, olympic bar and dumbbells, and a pull down cable.

Erik
06-12-2006, 01:53 AM
Originally posted by Feather@Jun 11 2006, 09:31 PM
what is a good substitution for the seated cable rows on day two? I don&#39;t have the equipment to do this exercise. I only have a bench, olympic bar and dumbbells, and a pull down cable.
Incline dumbbell rows/Chest supported dumbbell rows.

Feather
06-12-2006, 01:54 AM
Thank you :)

Lydia
06-18-2006, 06:14 PM
I looked around on the websites reccomended in the sticky for exercise demos, but could not find dumbbell split squats...can someone please explain what that is and how to do it? Thanks&#33; :train:

Brandi
06-18-2006, 06:47 PM
Hold your dumbbells and then you&#39;ll be doing a static lunge.

Lydia
06-18-2006, 07:19 PM
Originally posted by Brandi@Jun 18 2006, 01:47 PM
Hold your dumbbells and then you&#39;ll be doing a static lunge.
So it&#39;s just a static lunge...not a squat at all???

Brandi
06-18-2006, 07:21 PM
It is a squat, in lunge position, just don&#39;t lunge. Does that explain it better?

Brandi
06-18-2006, 07:22 PM
Here&#39;s a pic. Her back leg looks weird though...

http://www.fitmoves.com/images/Exercise%20Dictionary/SplitSquat2.jpg.jpg

Lydia
06-18-2006, 10:49 PM
So it looks like the back leg is just extended and not bent (as in knee ot the floor)?? Is that correct?

Thanks for the help BTW

Brandi
06-19-2006, 01:17 AM
It is sorta bent, I guess. Just get into a lunge position, drop your hips towards the floor.

Lydia
06-19-2006, 03:32 AM
Thanks...I&#39;ll try it out.

Tricia
06-23-2006, 02:55 PM
Any ideas on what I can sub for the CD, last time I did this workout, I tried them, and they about killed my hips, even with no weight :blink: Could be my 50 year old hips. So I ended up subbing the RD for it, yes did them twice in that week, and had no problems with that .... reading here that it&#39;s not a good thing? I work out at home with DBells.

Any thoughts on this would be appreciated :love:

TRicia

Bubblicious
06-29-2006, 06:56 PM
Originally posted by Leah@May 1 2006, 02:47 PM
Day 1
Full Squats
Flat Bench Press
Conventional Deadlifts
Standing Military Press
Pull Ups or Lat Pulldowns

All done for 4x6 w/ 120s rest

Day 2
Romanian Deadlifts
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions

All done for 2x15 w/ 30s rest

Day 3
Incline Dumbbell Press
Barbell Rows (underhand)
Dumbbell Split Squats
Reverse Lunges
Standing Dumbbell Press
Lat Pulldowns (underhand)

All done for 3x10 w/ 60s rest
Um, I don&#39;t know if it was mentioned or not, but in the sticky at O2, Day 1 of this workout shows to do 5x6...:unsure: Which one is right??

donnajo
06-29-2006, 07:23 PM
Originally posted by Bubblicious+Jun 29 2006, 01:56 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Bubblicious @ Jun 29 2006, 01:56 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-Leah@May 1 2006, 02:47 PM
Day 1
Full Squats
Flat Bench Press
Conventional Deadlifts
Standing Military Press
Pull Ups or Lat Pulldowns

All done for 4x6 w/ 120s rest

Day 2
Romanian Deadlifts
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions

All done for 2x15 w/ 30s rest

Day 3
Incline Dumbbell Press
Barbell Rows (underhand)
Dumbbell Split Squats
Reverse Lunges
Standing Dumbbell Press
Lat Pulldowns (underhand)

All done for 3x10 w/ 60s rest
Um, I don&#39;t know if it was mentioned or not, but in the sticky at O2, Day 1 of this workout shows to do 5x6...:unsure: Which one is right?? [/b][/quote]
does it matter? I say do what you prefer. Or you could cycle the sets like Thunder suggested in a earlier post. first week 4 sets, next week 5, then 6, then back to 3-4 on the 4th week. Periodizing it basically.

jill
06-30-2006, 06:32 PM
Originally posted by Thunder@May 6 2006, 01:40 PM
Add in this potential modification to this program ...

Day 1
Week 1 - 3x6
Week 2 - 4x6
Week 3 - 5x6
Week 4 - 2-3x6

Day 2
Week 1 - 2x15
Week 2 - 3x15
Week 3 - 4x15
Week 4 - 2x15

Day 3
Week 1 - 3x8
Week 2 - 4x8
Week 3 - 5x8
Week 4 - 2-3x8
In the potential modificaton, it says day 3, sets X 8. In the initial program it says day 3, sets X 10.

Which rep range would be most beneficial? 8 or 10?

Thanks&#33;

Erik
06-30-2006, 06:39 PM
You can pick. Won&#39;t make much of a difference. 8s if you want slightly heavier loading.

jill
06-30-2006, 06:40 PM
Originally posted by Thunder@Jun 30 2006, 01:39 PM
You can pick. Won&#39;t make much of a difference. 8s if you want slightly heavier loading.
Thank you.

jill
06-30-2006, 06:40 PM
Originally posted by Thunder@Jun 30 2006, 01:39 PM
You can pick. Won&#39;t make much of a difference. 8s if you want slightly heavier loading.
Oh-Do YOU Thunder prefer one or the other?

jill
07-04-2006, 06:17 AM
Originally posted by bdd814@May 22 2006, 01:20 PM
I am currently starting back up after an injury to my quads. Is it okay to substitute one-legged presses for lunges?
I hve knee problems too.... Substitution?

Erik
07-04-2006, 01:06 PM
Originally posted by jill@Jun 30 2006, 02:40 PM
Oh-Do YOU Thunder prefer one or the other?
Not really, no.

Showtime
07-06-2006, 02:51 PM
Originally posted by jasonblanco@May 5 2006, 10:58 PM
If anyone is interested, here is the 3 Day Full Body Workout that I made to hole punch and keep in my notebook when I was doing it. Hope it saves someone some time and they look cool at the gym. :p
Ok I&#39;m a bit lost.

On this sheet you made it shows day three as being what looks like 10 Sets of <blank> Isn&#39;t it suppost to be 3 sets of <blank> (ie 10)

Anniegrl
07-08-2006, 03:45 PM
Originally posted by Showtime@Jul 6 2006, 09:51 AM
Ok I&#39;m a bit lost.

On this sheet you made it shows day three as being what looks like 10 Sets of <blank> Isn&#39;t it suppost to be 3 sets of <blank> (ie 10)
I was wondering the same thing....

quickie
07-09-2006, 04:13 AM
Originally posted by Showtime@Jul 6 2006, 07:51 AM
Ok I&#39;m a bit lost.

On this sheet you made it shows day three as being what looks like 10 Sets of <blank> Isn&#39;t it suppost to be 3 sets of <blank> (ie 10)
What sheet? :unsure:

It is 3 X 10 or 3 sets of 10.

I don&#39;t know why people type it 10 X 3. :scratch:

jill
07-09-2006, 01:51 PM
Originally posted by Showtime@Jul 6 2006, 09:51 AM
Ok I&#39;m a bit lost.

On this sheet you made it shows day three as being what looks like 10 Sets of <blank> Isn&#39;t it suppost to be 3 sets of <blank> (ie 10)
10 sets???? To me its very clear on the sheet- 3 sets of 10 reps

alyamac
07-13-2006, 01:11 AM
Opinion request. I can only do weight 3x a week, Mon-Wed. Is it bad to do this plan that way?

I should mention that this is the end of my second week doing this and I feel fine. Some minor changes seen already in some areas.

Erik
07-13-2006, 01:14 AM
Originally posted by alyamac@Jul 12 2006, 09:11 PM
Opinion request. I can only do weight 3x a week, Mon-Wed. Is it bad to do this plan that way?

You mean Mon, Tues, Wed?

alyamac
07-13-2006, 01:22 AM
Originally posted by Thunder@Jul 12 2006, 08:14 PM

You mean Mon, Tues, Wed?
yes. So 3 days on with weights and 4 days w/o. I am doing triathlon training and cannot fit in the weights anywhere else.

So Mon-Wed is days 1-3 listed in the beginning of this thread. Thursday I bike in am/run in the PM. Friday- HIIT in am, no PM w/o. Saturday- 2 events back to back (of the three bike/swim/run). Sunday- Long ride and yoga (which I need because of Saturday&#39;s HELL)

So, what do you think?

Erik
07-13-2006, 01:24 AM
Drop it two two workouts a week only. Eliminate the high rep day.

alyamac
07-13-2006, 01:30 AM
Originally posted by Thunder@Jul 12 2006, 08:24 PM
Drop it two two workouts a week only. Eliminate the high rep day.
Then split the two days to Monday for one and Wednesday for the other? Seems reasonable. I will try it. Thank you.

Strive2Define
07-13-2006, 01:32 AM
Originally posted by Thunder@Jul 12 2006, 09:24 PM
Drop it two two workouts a week only. Eliminate the high rep day.
:lol: Spelling error -1 :lol:

Erik
07-13-2006, 01:33 AM
Darn

alyamac
07-13-2006, 01:41 AM
Originally posted by Strive2Define@Jul 12 2006, 08:32 PM
:lol: Spelling error -1 :lol:
Quick and friendly response +2 :p

MJTWO
07-13-2006, 02:00 AM
Originally posted by Thunder@Jul 12 2006, 09:24 PM
Drop it two two workouts a week only. Eliminate the high rep day.
Wish i could do this. I hate high rep day&#33; Cardio lacking. Especially for lunges- really sucking wind. Any tips?

Erik
07-13-2006, 04:10 AM
Originally posted by MJTWO@Jul 12 2006, 10:00 PM
Wish i could do this. I hate high rep day&#33; Cardio lacking. Especially for lunges- really sucking wind. Any tips?
The improved conditioning will come with time. Honestly, you just have to keep plugging away at it. High reps, assuming appropriately loading however, are simply never going to be easy. It just comes with the territory.

But, improved conditioning, from doing the higher reps/shorter rest work, as well as your other conditioning work (HIIT) etc, will go a long way to helping out.

mamaj
07-23-2006, 10:15 PM
Originally posted by Leah@May 1 2006, 05:47 PM
Day 1
Full Squats
Flat Bench Press
Conventional Deadlifts
Standing Military Press
Pull Ups or Lat Pulldowns

All done for 4x6 w/ 120s rest

Day 2
Romanian Deadlifts
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions

All done for 2x15 w/ 30s rest

Day 3
Incline Dumbbell Press
Barbell Rows (underhand)
Dumbbell Split Squats
Reverse Lunges
Standing Dumbbell Press
Lat Pulldowns (underhand)

All done for 3x10 w/ 60s rest
Is it okay to do two days in a row?

Strive2Define
07-30-2006, 01:36 PM
Have any of you used this to do a 4 day split and if so..how did you arrange your 4th day?

homeschoolmom
08-02-2006, 10:57 AM
My physical therapist has banned deadlifts of any sort until my back is healed. I can still do squats, lunges and split squats. Are there some other exercises I could do to replace the deadlifts? Is it even necessary to replace the deadlifts?

Leah
08-02-2006, 12:32 PM
My physical therapist has banned deadlifts of any sort until my back is healed. I can still do squats, lunges and split squats. Are there some other exercises I could do to replace the deadlifts? Is it even necessary to replace the deadlifts?


What's the reason it taken away? What's wrong w/ your back?

Leah
08-02-2006, 12:32 PM
Is it okay to do two days in a row?

Not so much.

Leah
08-02-2006, 12:32 PM
Have any of you used this to do a 4 day split and if so..how did you arrange your 4th day?

:uhuh:

Blondell
08-02-2006, 12:36 PM
:uhuh:
:lol:
You must spread some Reputation around before giving it to Leah again. :lol3:

Leah
08-02-2006, 12:47 PM
:lol:
You must spread some Reputation around before giving it to Leah again. :lol3:


oh wow...I have two bars :clap::funny:

Erik
08-02-2006, 12:48 PM
Have any of you used this to do a 4 day split and if so..how did you arrange your 4th day?

It's a 3-day program. :confused:

homeschoolmom
08-02-2006, 01:03 PM
What's the reason it taken away? What's wrong w/ your back?

What was originally thought to be an SI injury turned out to be a bit more bizarre. My left femur is 1.5cm shorter than the right. To compensate the right side of my back has taken over the load and has tightened up so much that my spine is twisting. My multifudus muscles aren't operating at all. Any forward weight bearing motion strains an already over loaded portion of my back and makes it feel like it's going to pop. Until we get the multifidus firing correctly, no deadlifts. My physical therapist is doing manual/ultrasound work on the sacral area to try to get the muscles to release, but for now they are clenched up tight. Other than the deadlifts, she wants me to continue on with my current training program. I'm just concerned that I'd be missing some muscle groups or not hitting them well enough by not doing the deadlifts while doing the 3 day program.

Tricia
08-02-2006, 04:58 PM
Same question on the deadlifts, do I need to substitute something else ... I can do the Romanian Deads, but not conventional ... can I just sub the RDL's, for conventional?

TIA

TRicia

Kat
09-20-2006, 05:07 PM
Have a question, I saw it asked but didn't see an answer so here it goes. When I start week two and my sets go up should I also be upping my weight?

Erik
09-20-2006, 05:09 PM
Have a question, I saw it asked but didn't see an answer so here it goes. When I start week two and my sets go up should I also be upping my weight?

If there comes a point when your strength allows for weight increases, I'd say increase the weight.

Adding weight to the bar over time is the big factor in progress.

You can start submaximal in the first week, build on that in the second week, hit current PRs in the third week, and really push it for new PRs in the 4th week, etc. That would be one way of approaching it.

Kat
09-20-2006, 05:27 PM
If there comes a point when your strength allows for weight increases, I'd say increase the weight.

Adding weight to the bar over time is the big factor in progress.

You can start submaximal in the first week, build on that in the second week, hit current PRs in the third week, and really push it for new PRs in the 4th week, etc. That would be one way of approaching it.

Thanks!!

Ananda
09-20-2006, 08:53 PM
Hi All,

I have just started doing this full body routine after forever working out with my husband doing body part workouts. It is super effective and I am really impressed so far.

Anyways, I am doing the rotation as:

Day 1
off/cardio
Day 2
off/cardio
Day 3
off/cardio

I work shift work and a lot of overtime so I am really pushing myself to go after work no matter how tired I am otherwise I'll just go home and veg out.

With my schedule being a little hectic can I do cardio after my workouts or is it a complete waste of time? Some times I can't get to the gym because of my hours of work so I try to do weights and cardio in on session. Should I just skip it or do a 20min run or something?

Thanks for your imput!

Steve
09-28-2006, 01:05 PM
Hey everyone:

I am not downing the notion that full body training is the way to go at all. There are plenty of very knowledgeable people out there saying it is the way to train for the natural athlete. My question is this. Why? What are all of the benefits of full body training splits over body part splits? Is there ever a reason to do body part splits? I am sure there are some benefits to this as well, no?

Most of my life I have trained with body part split training with some success. Once I started reading a lot of forums on the web, I started realizing that most individuals who seemed to know their stuff were promoting the full body splits. I am one of those who likes to know things though, which can be annoying. I guess I will not have full faith in the full body routine (which I just started using this year) until I know the real reasons behind it.

I have ideas, but I want them confirmed.

Thanks in advance!

strongchick
09-28-2006, 01:09 PM
There's a thread here on BB splits right now...may want to check it out....

Steve
09-28-2006, 01:11 PM
Thanks, I will check that and see if it helps.

Erik
09-28-2006, 01:13 PM
Hey everyone:

I am not downing the notion that full body training is the way to go at all. There are plenty of very knowledgeable people out there saying it is the way to train for the natural athlete. My question is this. Why? What are all of the benefits of full body training splits over body part splits? Is there ever a reason to do body part splits? I am sure there are some benefits to this as well, no?

Most of my life I have trained with body part split training with some success. Once I started reading a lot of forums on the web, I started realizing that most individuals who seemed to know their stuff were promoting the full body splits. I am one of those who likes to know things though, which can be annoying. I guess I will not have full faith in the full body routine (which I just started using this year) until I know the real reasons behind it.

I have ideas, but I want them confirmed.

Thanks in advance!

No one said FB is the way to go. It's presented as an option, and is STILL superior to archaic bodypart splits with once-per-week frequencies.

What are the benefits of a bodypart split?

Better yet - take your arguement here, since there's an active discussion on it. (be advised, it morphs a few times)

http://leanbodiesfitness.net/showthread.php?t=3962

Steve
09-28-2006, 01:25 PM
No one said FB is the way to go. It's presented as an option, and is STILL superior to archaic bodypart splits with once-per-week frequencies.

What are the benefits of a bodypart split?

Better yet - take your arguement here, since there's an active discussion on it. (be advised, it morphs a few times)

http://leanbodiesfitness.net/showthread.php?t=3962

I guess I should have re-worded my post to say, "FB splits are the way to go compared with BP split training." Let's take it from there.

Also, I never said I have an argument. I simply want to better understand. I will continue this post on the thread you provided Erik.

Erik
09-28-2006, 01:49 PM
I guess I should have re-worded my post to say, "FB splits are the way to go compared with BP split training." Let's take it from there.

Also, I never said I have an argument. I simply want to better understand. I will continue this post on the thread you provided Erik.

By arguement, I mean 'position'. The term arguement doesn't always mean fighting.

Personally, I don't enjoy FB splits myself. I prefer upper/lower splits.

Steve
09-28-2006, 01:52 PM
I posted on the thread you mentioned. Look forward to hearing from ya!

Blondell
10-01-2006, 01:41 PM
I don't understand how this could work for cutting AND bulking. Shouldn't there be a greater workload for bulking? Would the given variations of rep/set schemes come into play for a bulk? Or, does it matter? :unsure:

shari3boys
10-21-2006, 03:35 PM
If anyone is interested, here is the 3 Day Full Body Workout that I made to hole punch and keep in my notebook when I was doing it. Hope it saves someone some time and they look cool at the gym. :p


HI

OK so I see this post but I dont see the 3 day full body workout here with this? Can u tell me where I can find it?

Thanks
Shari

carebearstitch
10-21-2006, 11:40 PM
HI

OK so I see this post but I dont see the 3 day full body workout here with this? Can u tell me where I can find it?

Thanks
Shari

http://www.leanbodiesfitness.net/showpost.php?p=858&postcount=1

Ananda
10-22-2006, 12:52 AM
Shari,

Were you actually looking for the copy of the workout that you could hole punch and put in a binder like jasonblanco's post said?

I don't know where it is at. But I guess you could do like me and just print off the actual workout or write it into your training log yourself.

Sorry I can't be more helpful!

jrb1980
10-28-2006, 02:20 AM
Anyone set this up as supersets?

MJTWO
11-02-2006, 09:41 PM
If anyone is interested, here is the 3 Day Full Body Workout that I made to hole punch and keep in my notebook when I was doing it. Hope it saves someone some time and they look cool at the gym. :p

Where'd it go?
Is it still possible to print this template?
Loved this program and wanted to send it to a friend.

donnajo
11-13-2006, 02:54 AM
I don't understand how this could work for cutting AND bulking. Shouldn't there be a greater workload for bulking? Would the given variations of rep/set schemes come into play for a bulk? Or, does it matter? :unsure:


I have this same question. Anyone?

Hoochiemomma
11-13-2006, 07:19 PM
Where'd it go?
Is it still possible to print this template?
Loved this program and wanted to send it to a friend.

I have this in Excel, if I can figure out how to post it, I will:wavesad:

Gary
12-06-2006, 04:25 AM
Great workout!

Mols
12-12-2006, 04:38 AM
I have this in Excel, if I can figure out how to post it, I will:wavesad:


Did you figure out how to post it? Id LOVE it also!

Hoochiemomma
12-12-2006, 06:53 PM
:o

Edit to say: oh for fvcks sake, that's too small.

PerfectAnjail
12-12-2006, 07:49 PM
I have it as well, if anyone wants it PM me your email addy

Tricia
12-18-2006, 03:07 PM
Would someone please send it to me ... Perfect your mail box is full:unsure:


Tricia2587@aol.com


Thank you ...T

matt
12-18-2006, 03:22 PM
If anyone wants to send it to me, I can host it so you can download it from this thread.

Phoenix59
12-18-2006, 04:59 PM
I tried PA, too. Please forward to me at la_de_chon@yahoo.com

Hoochiemomma
12-18-2006, 05:17 PM
Tricia and P59 - I emailed the spreadsheet to you two

Good luck!:lifter:

Phoenix59
12-18-2006, 05:19 PM
Tricia and P59 - I emailed the spreadsheet to you two

Good luck!:lifter:

Thank you!

Tricia
12-18-2006, 06:23 PM
Tricia and P59 - I emailed the spreadsheet to you two

Good luck!:lifter:

Thank you!:lifter:

Tricia

Tricia
12-18-2006, 06:27 PM
I don't understand how this could work for cutting AND bulking. Shouldn't there be a greater workload for bulking? Would the given variations of rep/set schemes come into play for a bulk? Or, does it matter? :unsure:


I know I saw a thread where Thunder modified the program for fat loss, he eliminated some of the high reps on certain days, (I think:scratch: ) but I can't seem to find it ... it could have been back on O2, anyone?

Tricia

Steve
12-26-2006, 04:46 AM
Essentially, it's a volume of work that could be devoted to what you need in a calorie deficit - ie, maintenance of the protein content in the muscle.

Metabolic adaptations shouldn't really be a strength-training priority during a diet; that's what cardio is for.

Though, if you truly wanted to do depletion work....I wouldn't necessarily see a problem with it, just that it could potentially impact the strength work if not synchronized with the diet. Depleting glycogen isn't the best of ideas on a diet when you're trying to retain protein, unless it's done in a way to minimize the impact (see UD2.0); AMPK is a vengeful bastard. Seeing as the strength work is the priority, you can see where problems may crop up.

So Matt, do you believe that the parameters of this 3 day FB split are not "ideal" for someone trying to lose weight (i.e. in a caloric deficit)? Too much high rep work?

quickie
12-26-2006, 04:50 AM
So Matt, do you believe that the parameters of this 3 day FB split are not "ideal" for someone trying to lose weight (i.e. in a caloric deficit)? Too much high rep work?

How is 5 X 5 high rep? The major problem on a diet would be the volume and the effort it would take to push poundages while in a deficit. Of course you could just go real slow. The submax run ups might not be ideal on a diet either.

Sportsgirl
12-26-2006, 04:53 AM
How is 5 X 5 high rep? The major problem on a diet would be the volume and the effort it would take to push poundages while in a deficit. Of course you could just go real slow. The submax run ups might not be ideal on a diet either.

Huh? Isn't he talking about the FB routine on page 1/2 which isn't 5x5?

Steve
12-26-2006, 04:55 AM
How is 5 X 5 high rep? The major problem on a diet would be the volume and the effort it would take to push poundages while in a deficit. Of course you could just go real slow. The submax run ups might not be ideal on a diet either.

Hmmmm, not quite sure I understand ya. I am talking about the workout located at the beginning of this thread. I never said 5x5 was considered high rep. :wink:

quickie
12-26-2006, 05:58 AM
Huh? Isn't he talking about the FB routine on page 1/2 which isn't 5x5?

:doh:

Nevermind me.:oops: :wave:

Steve
12-26-2006, 05:59 AM
:doh:

Nevermind me.:oops: :wave:

:thumb:

I assume you were thinking this was the 5x5 stickie.

quickie
12-26-2006, 06:50 AM
:thumb:

I assume you were thinking this was the 5x5 stickie.

Yes, I was.:wavesad:

PowerManDL
12-26-2006, 11:45 AM
So Matt, do you believe that the parameters of this 3 day FB split are not "ideal" for someone trying to lose weight (i.e. in a caloric deficit)? Too much high rep work?

I don't think it's ideal for anyone necessarily. I'm of the group that feels that the majority of weight training, period, should be heavy 4-6 rep work. I'm not going to be a fan of anything that focuses entire blocks (be it days, weeks, whatever) on high-rep stuff to the exclusion of that essential heavy work.

I just feel that the situation is even more pronounced while dieting.

Muscle size is a function of competing anabolic and catabolic signals. In the loading sweet-spot (~60-85% 1RM), you tend to notice that there's a continuum of sorts related to accumulated volume:

Detraining ---> Maintenance ---> Fitness Gain

ATROPHY > hypertrophy ---> Atrophy = Hypertrophy ---> atrophy < HYPERTROPHY

Since you need a given energy level to spur on the fitness gains, it's typically a good idea for you to be very conservative with where you put your volume. Since high-load stuff gives you the most bang for the buck, that's where I like to see it go. If the sarcoplasmic/metabolic-support crap needs maintaining, throw in a back-off set after that heavy work (or a back-off exercise, depending).

There's also a matter of competing motor targets. Doing a heavy set of 5 will tend to hit more of the tension-producing contractile elements than say a heavy set of 15, which will tend to be more metabolically-taxing. Again, if the purpose is glycogen depletion or local lactate tolerance, I have no problems with it; but for strength training, I don't agree with it. Minimizing the fatigue-impact on the muscle is a lot more important when on limited energy. You need just enough stressor on the muscle to minimize the atrophy signaling, not so much to necessarily signal hypertrophy (although partitioning effects are likely related to this, too much adaptive signaling without cals to support it isn't a good idea).

In fact, in cases of extreme dieting, I'll even recommend that you stick to the 1-3 rep range just because of the stress impact that 5s can cause.

fitmommy
01-04-2007, 08:02 PM
I know I saw a thread where Thunder modified the program for fat loss, he eliminated some of the high reps on certain days, (I think:scratch: ) but I can't seem to find it ... it could have been back on O2, anyone?

Tricia

Anyone?? I have a friend who is just starting to work out ( the new yr and all) she wants to lose some weight for her wedding this spring:blah:

Anyway, she is dieting, I told her I would print out this FBW for her. But now I'm reading about proper loads and all...:confused: ... Is the original w/o still holding true for one in fat loss mode?

I would like to see the modification, is modification needed?

I really don't want to scare her by telling her 3x3 etc. stuff, she "doesn't want to get bulky" :shrug: :lol3: I think something more gentle is needed here.

PowerManDL
01-05-2007, 09:20 AM
3x3 won't get anyone bulking. The volume's too low to see any appreciable mass gains. In all but a newbie, that is.

Newbie gains, however, will unfortunately be unavoidable with any strength training protocol; that's something she'll just have to accept. The consolation will be that any weight gain will be a positive thing, as it's muscle tissue. But the situation being what it is, there's good odds she'll flip out and quit because it made the scale go up.

I don't get the dichotomy; people want the benefits of strength training, yet freak out when it does what it's supposed to do: develop the muscle. What does she expect is going to happen when she incorporates a protocol that by definition causes development of muscle?

My thoughts on the matter remain the same: for the first few weeks, spend time learning the basic exercises, little if any weight and focus on developing form. After this break-in period, shift to the tried and true: a handful of sets of 5 on a the basic barbell exercises, 3x/week, with the aim of adding weight each session.

I can't think of any reason why, assuming diet is where it needs to be, that she wouldn't see very favorable results from that.

fitmommy
01-05-2007, 01:07 PM
Thankyou very much! this is great basic info to have.

wtlgn
07-04-2007, 05:27 PM
If anyone wants to send it to me, I can host it so you can download it from this thread.

Did anyone send you the excel spreadsheet to download from this thread? I don't see it.

mamaj
02-11-2008, 10:09 PM
Day 1
Full Squats
Flat Bench Press
RDLs
Barbell Rows

All done for 3-4x6 w/ 120s rest

Day 2
Pull Throughs
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions

All done for 2-3x12 w/ 30s rest

Day 3
Incline Dumbbell Press
Incline Dumbbell Rows
Dumbbell Split Squats
SHELC
Lat Pulldowns (underhand)

All done for 3x8 w/ 60s rest

What is "SHELC"?

Sandy
02-11-2008, 10:21 PM
What is "SHELC"?

supine hip extension with leg curl

Lie on your back, put your heels on a swiss ball, keep the hips up and roll the ball in.

Check youtube for some videos.

Noel Clark
02-11-2008, 10:23 PM
What is "SHELC"?

Supine Hip extension leg curl

mamaj
02-11-2008, 10:25 PM
Thanks!

fluteangel
02-10-2009, 08:23 PM
I want to do a full body workout just once a week. Would I cycle through all three days or just pick one and do that every week?

Sohee
02-10-2009, 08:30 PM
I want to do a full body workout just once a week. Would I cycle through all three days or just pick one and do that every week?

The former-- all three days :)

smuggie
02-10-2009, 09:43 PM
I want to do a full body workout just once a week. Would I cycle through all three days or just pick one and do that every week?

Do you mean this full body workout will be the only workout you do for the week, or are you also going to be doing an upper body and a lower body workout too?

Anca
02-10-2009, 09:57 PM
Do you mean this full body workout will be the only workout you do for the week, or are you also going to be doing an upper body and a lower body workout too?

:yeahthat: The question was a little confusing.

Inatic
02-10-2009, 10:18 PM
i believe it was in addition to what she was doing.

smuggie
02-10-2009, 10:22 PM
i believe it was in addition to what she was doing.

That's what I'm assuming too, but I just want to make sure.

Sohee
02-10-2009, 11:58 PM
I read it about five times :lol3:

fluteangel
02-11-2009, 12:09 PM
i believe it was in addition to what she was doing.

Yup, sorry. Will be doing an upper workout, lower workout and full body workout, with metabolic or SS in between. So yes, it's in addition.

Sohee
02-11-2009, 02:43 PM
Huh :unsure: :lol3:

Blondell
02-11-2009, 03:11 PM
Yup, sorry. Will be doing an upper workout, lower workout and full body workout, with metabolic or SS in between. So yes, it's in addition.
I wanna try this set up sometime.

smuggie
02-11-2009, 07:25 PM
Yup, sorry. Will be doing an upper workout, lower workout and full body workout, with metabolic or SS in between. So yes, it's in addition.

What do the rest of your workouts look like? We need to know so we can answer your question properly.

fluteangel
02-12-2009, 12:52 AM
It goes something like this: (don't have it in front of me)
M: Upper body
T: SS or BW circuit
W: Lower body and HIIT
TH: SS or BW circuit
F: Full body
S: HIIT
Su: OFF


Did you need to know specific exercises?

smuggie
02-12-2009, 02:08 AM
It goes something like this: (don't have it in front of me)
M: Upper body
T: SS or BW circuit
W: Lower body and HIIT
TH: SS or BW circuit
F: Full body
S: HIIT
Su: OFF


Did you need to know specific exercises?

I meant what are the exercises and loading parameters you're using on your UB and LB days.

fluteangel
02-12-2009, 04:04 PM
Upper: Bench 4x5,
BB Row 4x5
Shoulder press machine 3x10
lat pull down 3x10

Giant set
Tri alternating kickback 2x12 (or other tri exercise or bi exercise)
90 lat raise
roatator cuff exercise
prone lower trap raise (above are for scapular stability)

OR, have also done this after the shoulder trifecta:
superset:
Rope tricep extension 1x12, 1x21
EZ bar curl 1x12, 1x21

Lower
CDL: 4x5
Leg Press: 4x5

Superset:
SLDL 3x12
Sissy squat 3x12


That's the gyst of it.

So.....recommendations? I have to figure out something before tomorrow morning....

Since I'm doing heavy lifting for two exercises and lighter stuff the rest, I'm going to just start with the second day's layout for my workout tomorrow, especially since I'm still feeling super sore and beat up from my workouts and travelling this week.

smuggie
02-14-2009, 11:25 PM
Remind me of something. You can't do heavy shoulder work, right?

fluteangel
02-15-2009, 06:17 AM
I can, but limited. As in, I can't do any heavy overlifting pressing movements unless it's with a machine (no BB or db, shoulder will fall out of socket).

Noel Clark
02-15-2009, 01:41 PM
I can, but limited. As in, I can't do any heavy overlifting pressing movements unless it's with a machine (no BB or db, shoulder will fall out of socket).

Are you getting this checked?

fluteangel
02-15-2009, 02:08 PM
Are you getting this checked?

Had it looked at by several people: chiropractor, massage therapist, orthopaedic surgery resident and a physical therapist. I got 1) you're hypermobile 2) you may have a ligament that is either stretched or damaged or missing all together. in which case I got some exercises to strengthen the area and was told that if things improve then the ligament is there, if things don't improve, I'm just missing that bodypart all together 3) chiropractor suggested getting an MRI at some point to really check things out.

Inatic
02-15-2009, 02:10 PM
im get that MRI if finances allow.. That is the way you really are going to know what your true limitations are/arent.

Noel Clark
02-15-2009, 04:51 PM
Had it looked at by several people: chiropractor, massage therapist, orthopaedic surgery resident and a physical therapist. I got 1) you're hypermobile 2) you may have a ligament that is either stretched or damaged or missing all together. in which case I got some exercises to strengthen the area and was told that if things improve then the ligament is there, if things don't improve, I'm just missing that bodypart all together 3) chiropractor suggested getting an MRI at some point to really check things out.

And what happened? Did it improve? I would get an MRI rather then just wondering what is going on. Shoulder problems can effect a TON of other lifts then just "shoulder" work.

MichelleS
02-15-2009, 11:06 PM
:yeahthat: I would get an MRI. Do you get tricare being reserve? You would think that the docs would want to make sure you are healthy to serve. I know they don't take that kinds of issue lightly here. I know that lot of the troops here have to undergo surgery on their shoulders.

fluteangel
02-16-2009, 03:58 AM
:yeahthat: I would get an MRI. Do you get tricare being reserve? You would think that the docs would want to make sure you are healthy to serve. I know they don't take that kinds of issue lightly here. I know that lot of the troops here have to undergo surgery on their shoulders.

I'm not sure if MRI's are covered. I'm trying to look it up right now, but so far it's elusive. Yes, I have Tricare Reserve Select. You would think a lot of things when it comes to the military....like dental care would be cheap and so would vision....NOPE. I think it's different if you're active. But I'm checking on it. Money is just sooooooo tight right now. We had to tap into our emergency fund to pay bills so I can take auditions :(



And what happened? Did it improve? I would get an MRI rather then just wondering what is going on. Shoulder problems can effect a TON of other lifts then just "shoulder" work.

I couldn't tell you because I haven't done the exercises yet :dope: Yeah, I know I know. I actually lost the printout for awhile, but just found it day before yesterday, so I will be doing them soon. In the meantime I've been doing prone lower trap raises and rotator cuff exercises....nothing has improved.

MichelleS
02-16-2009, 04:31 AM
wonder if the video Noel posted int he video section would help tighten things up. I did it as a warm up before I did shoulders worked good for me. Bt then It might make it pop out so be careful.

fluteangel
02-16-2009, 06:16 PM
wonder if the video Noel posted int he video section would help tighten things up. I did it as a warm up before I did shoulders worked good for me. Bt then It might make it pop out so be careful.

NOt a bad idea for dynamic warmup, I'll remember that for later this week :thumb: Then again, instead of tightening things up, wouldn't it make it MORE mobile???? I definitely don't need any more mobility in that area, I'll turn into gumby!! :lol:

MichelleS
02-16-2009, 06:26 PM
NOt a bad idea for dynamic warmup, I'll remember that for later this week :thumb: Then again, instead of tightening things up, wouldn't it make it MORE mobile???? I definitely don't need any more mobility in that area, I'll turn into gumby!! :lol:
All my shoulder warmups from my PT made things tighten up more.

Scarl3tbutt3rfly
10-11-2009, 09:59 PM
So Im getting to the end of my 8 week 5x5 split. I was doing the regimen from these forums, in the 5x5 thread.

I absolutely have LOVED it!. I am thinking of switching to a 3 day, full body workout after my 8 weeks, but want to switch stuff up, not doing the exact 5x5 routine Ive been doing. Would like to incorporate some machine work etc in it, or more variety for a bit anyway. Id like to lay off squatting every workout, just to give my hips a break (had some hip issues lately), maybe do leg press or something instead, etc. Anyway, looking at this thread, is the first post still a good recipe to work with in constructing a plan?

I still want heavy work (maybe 1 upper body, 1 lower body each day) then rest can be a bit lighter. I really liked my horizontal/vertical split I did last winter, so debating on that too, instead of the full body. I just feel I got so much out of doing full body workouts. My body looks so much better from it. Although I guess also it is good to switch stuff up, maybe do the horiz/vert split, then do a full body, then back to 5x5(definitely will go back to this)

Anyway, just wondering if that first post is the best 'recipe' to use (may change up the actual exercises) but if the plan is good in general still, or there is another updated version somewhere in this thread. (Being lazy to read all 12 pages lol.

MichelleS
10-24-2009, 07:59 PM
Hey sorry no one responded to this. I think we forget to look the stickies when we look for new threads. Or at least I do :oops:

The first posts workout is a great workout I've done one very much like that and its a great workout.

Erik
10-25-2009, 12:59 AM
So Im getting to the end of my 8 week 5x5 split. I was doing the regimen from these forums, in the 5x5 thread.

I absolutely have LOVED it!. I am thinking of switching to a 3 day, full body workout after my 8 weeks, but want to switch stuff up, not doing the exact 5x5 routine Ive been doing. Would like to incorporate some machine work etc in it, or more variety for a bit anyway. Id like to lay off squatting every workout, just to give my hips a break (had some hip issues lately), maybe do leg press or something instead, etc. Anyway, looking at this thread, is the first post still a good recipe to work with in constructing a plan?

I still want heavy work (maybe 1 upper body, 1 lower body each day) then rest can be a bit lighter. I really liked my horizontal/vertical split I did last winter, so debating on that too, instead of the full body. I just feel I got so much out of doing full body workouts. My body looks so much better from it. Although I guess also it is good to switch stuff up, maybe do the horiz/vert split, then do a full body, then back to 5x5(definitely will go back to this)

Anyway, just wondering if that first post is the best 'recipe' to use (may change up the actual exercises) but if the plan is good in general still, or there is another updated version somewhere in this thread. (Being lazy to read all 12 pages lol.

What about a 3-day plan that has you doing one day upper body, one day lower body and one day full body?

Scarl3tbutt3rfly
10-25-2009, 05:21 AM
What about a 3-day plan that has you doing one day upper body, one day lower body and one day full body?

That actually may be a good option. I really liked the 3 day a week workout (Especially when my life become so busy). And even after I previously didnt think Id like, or get anything out of a full body workout. I can't believe how wrong I was. At least for me.

I decided to finally go back to a vertical/horizontal split for my next 8 weeks (which will be starting in another week). It is one, that smuggie actually helped me with when I first came here. I really liked that split also. I think after that though, Im going back to a 3 day workout, more than likely a full body of some sort.

It is all a learning process in finding out what works for me. TY! for your input!

Inatic
03-24-2010, 02:16 PM
:bump: for Jami

jamistar77
03-24-2010, 03:20 PM
:bump: for Jami

Thanks Ileen!! :love: Now to just learn all the lingo! :confused:

Inatic
03-24-2010, 04:28 PM
let us know what you need help with :)

jamistar77
03-24-2010, 07:44 PM
Here is what my typical Upper body workout day is.. I do change the workouts.. But this is what I did today.
I journal all my workouts, all i put down is the number on the weight plate.. I cant remember what the "actual weight was..

Dumbbell flat bench. 35lbx10, 35lbx8, 40lbx4, 25lbx10
chest flys, machine 3x6 #5 setting (83lbs)
close grip pull downs, #6x12, #7x10, #8x8
Seated rows, 70lbx12, 80lbx10, 90lbx8
This is it for todays chest and back. I also did abs as well.
I do bis tris and shoulders on one of my HIIT days..

Mondays LBWO looked like this

Bulgarian squats 3 sets 30lbx12, 40lb x 10, 40lbx10
jump squats 3 sets
Cable squats 3 sets 80x12, 90x12, 100x10, definitely increase wt next time
lying cable leg curls 3 sets 30x12, 40x10, 40x6
dead lifts 3 sets 50x12, 60x12, 70x12,

This is what I want to change to..
Originally posted by Leah
"Day 1 (monday)
Full Squats
Flat Bench Press
RDLs
Barbell Rows

All done for 3-4x6 w/ 120s rest

Tuesday, HIIT

Day 2 (Wednesday)

Pull Throughs
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions

All done for 2-3x12 w/ 30s rest
thurs, HIIT

Day 3 (friday)
Incline Dumbbell Press
Incline Dumbbell Rows
Dumbbell Split Squats
SHELC
Lat Pulldowns (underhand)

All done for 3x8 w/ 60s rest "
Do you think this would be a good enough change up?

Although I love the idea of circuits too.... HMmm

Inatic
03-24-2010, 08:07 PM
I loved Eriks full body workout when i first did it.. much better to me than bfl.. i was so bored with it.

what kind of hiit do you plan on doing?

jamistar77
03-24-2010, 08:14 PM
Ileen~ I agree! I was bored really quick with the BFL workouts.
I like the HIIT that I am doing now on the Tready :) But, I think I need to change it to the one that you linked me to... Do you think those circuits would conflict with my lifting days?

jamistar77
03-24-2010, 08:15 PM
like... this one!
1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Inatic
08-29-2010, 10:48 AM
Dont know that this will work for you but was what marci was talking about.

:bump: for Denise

dwelsh4
10-16-2010, 02:57 PM
I am very interested in educating myself and am looking for suggestions on books for guys like me who need to learn the fundamentals, lingo ect.
Any help would be great. Also hi to all.
Chef Dan

shimmeringpearl
08-17-2011, 01:34 AM
That's amazing! Thanks for posting that!

Where is this awesome workout, I can't find it.

ncfarris26
08-17-2011, 01:55 AM
Where is this awesome workout, I can't find it.

It's on the first page of this thread.

Little1
08-20-2011, 03:29 AM
I have done this work out for the past month....now I am not sure where to go from here? Do I continue? Do I switch it up, if so how? Do I do alternate exercises, or do I do a different form of the same exercise? HELP!! (that's a desperate cry from a newbie :o)

Inatic
08-20-2011, 10:15 AM
I have done this work out for the past month....now I am not sure where to go from here? Do I continue? Do I switch it up, if so how? Do I do alternate exercises, or do I do a different form of the same exercise? HELP!! (that's a desperate cry from a newbie :o)

one does not need to switch up a work out after 4 weeks..

Inatic
08-20-2011, 10:18 AM
There might be other questions and answers for you in that thread..

Did you come across this while you were reading. You wont need this right now because 4 weeks is not enough time spent on this to do so.


Add in this potential modification to this program ...

Day 1
Week 1 - 3x6
Week 2 - 4x6
Week 3 - 5x6
Week 4 - 2-3x6

Day 2
Week 1 - 2x15
Week 2 - 3x15
Week 3 - 4x15
Week 4 - 2x15

Day 3
Week 1 - 3x8
Week 2 - 4x8
Week 3 - 5x8
Week 4 - 2-3x8

shimmeringpearl
08-20-2011, 07:53 PM
ay 1
Week 1 - 3x6
Week 2 - 4x6
Week 3 - 5x6
Week 4 - 2-3x6

Day 2
Week 1 - 2x15
Week 2 - 3x15
Week 3 - 4x15
Week 4 - 2x15

Day 3
Week 1 - 3x8
Week 2 - 4x8
Week 3 - 5x8
Week 4 - 2-3x8

What do all the numbers and x's mean? sets and reps? How do we determine our weights?

Inatic
08-20-2011, 08:05 PM
Sets x reps

shimmeringpearl
08-20-2011, 08:31 PM
thnx, thought so.

shimmeringpearl
08-20-2011, 08:32 PM
Sets x reps

The reps seem low, should I do higher weight? and HIIT on the days between?

Little1
08-21-2011, 06:14 PM
There might be other questions and answers for you in that thread..

Did you come across this while you were reading. You wont need this right now because 4 weeks is not enough time spent on this to do so.

hmmmm Thats what I had been doing for the first and only month....so what shoudl I have been doing? just a reg 3 sets, 8 reps? Man, everytime I think I have a clue what I am doing, I get put back on my ass...good thing I love learning!

shimmeringpearl
08-21-2011, 08:01 PM
ay 1
Week 1 - 3x6
Week 2 - 4x6
Week 3 - 5x6
Week 4 - 2-3x6

Day 2
Week 1 - 2x15
Week 2 - 3x15
Week 3 - 4x15
Week 4 - 2x15

Day 3
Week 1 - 3x8
Week 2 - 4x8
Week 3 - 5x8
Week 4 - 2-3x8

What do all the numbers and x's mean? sets and reps? How do we determine our weights?


How do we determine our weights?
Why is week 4 lower than the prior weeks?

shimmeringpearl
08-21-2011, 08:03 PM
hmmmm Thats what I had been doing for the first and only month....so what shoudl I have been doing? just a reg 3 sets, 8 reps? Man, everytime I think I have a clue what I am doing, I get put back on my ass...good thing I love learning!

I am not sure I am reading your question right. It looks to me like you were doing what you should have been doing.

Inatic
08-22-2011, 10:59 AM
The reps seem low, should I do higher weight? and HIIT on the days between?


How do we determine our weights?
Why is week 4 lower than the prior weeks?

when reps are low, your wt is going to be higher. You determine your wts during your warm up. You do/should be warming up?

The program has periodization built into it (might want to read more about that (google and Erik has a blog posts on the LBC site.

Many prefer to do HIIT on lower body days and allow the body more rest.

Inatic
08-22-2011, 01:03 PM
Diedre, here is the article i was referring to on LBC.. http://leanbodiesconsulting.com/articles/Periodization+of+the+Undulating+Type?PHPSESSID=692 2d61750fbd6b22c2b63d82a29e8b0

there are more parts to it if you click on the bottom.

Little1
08-22-2011, 03:25 PM
There might be other questions and answers for you in that thread..

Did you come across this while you were reading. You wont need this right now because 4 weeks is not enough time spent on this to do so.


I am not sure I am reading your question right. It looks to me like you were doing what you should have been doing.

I was doing the different amount of sets and reps everytime like it was indicated but Ileen said that I wouldn't need to do this right now because 4 weeks is not enough....

shimmeringpearl
08-22-2011, 05:12 PM
Diedre, here is the article i was referring to on LBC.. http://leanbodiesconsulting.com/articles/Periodization+of+the+Undulating+Type?PHPSESSID=692 2d61750fbd6b22c2b63d82a29e8b0

there are more parts to it if you click on the bottom.

Thanks, this morning I could only do 2 sets of 12. The weights seemed too low even for 2 sets. Later I will do 2 more sets here at home. Only a few months ago I could do 20 pushups no problem and today I was struggling to do 12...but I was also doing more than just pushups.

sweetslimn
08-22-2011, 05:20 PM
Hey all, so I am wanting to partake in this routine however I attend a small gym and while there are plenty of Smith Machines (i know, friends dont let friends squat with a smith machine) there is only 1 free weight bar. And there is always some big dude using it the ENTIRE TIME! So, should I just wait around and bug him or wait until he goes to get a drink from the water fountain and steal it? Also, the free weight bar is part of the bench press set up...so if im going heavy, how in the world am I supposed to get it from the bench press to my shoulder for a squat? LOL Maybe the smith machine wouldnt be a bad idea?

Is it okay to do the flat bench press with a smith machine? Or could that be the reason my biceps fatigue? I have watched multiple demos and still dont feel the burn in my chest...ever

Thanks!

Inatic
08-22-2011, 05:22 PM
Thanks, this morning I could only do 2 sets of 12. The weights seemed too low even for 2 sets. Later I will do 2 more sets here at home. Only a few months ago I could do 20 pushups no problem and today I was struggling to do 12...but I was also doing more than just pushups.
the set up of a program will change how you respond. Its also the first time you were doing that program. so there is adaptation as you move through it. You shouldnt tackle a new program balls to the wall anyway.

Andreglok
01-12-2012, 05:28 PM
What about a 3-day plan that has you doing one day upper body, one day lower body and one day full body?

so where can i find this 3day plan 1 upper 1 lower and 1 full ??? your help is appreciated!!! :weightlift2:

smuggie
01-13-2012, 04:55 AM
so where can i find this 3day plan 1 upper 1 lower and 1 full ??? your help is appreciated!!! :weightlift2:
There is no plan like that posted here as far as I can remember.

ncmusclegirl
02-22-2012, 03:45 AM
Just started that routine today... and loved day 1!!!! will most probably like day 2 less cause i hate high reps.
i was having a question on the lunges for day 2: are those BB or DB? and alternating or static?

on rest days, i will probably throw a little bit of cardio. Not much though! i found the perfect family in here cause i HATE cardio and so lazy when it comes to it. Was thinking one steady state, something funny like road cycle (well okay i admit it's not really steady state but it's more fun than a gym equipment) and one HIIT (maybe intervals of jump rope and elliptical).
20 min on HIIT and 30 to 40 on road cycling to start will be more than enough.

stephm2010
02-22-2012, 05:06 PM
:wave: I wouldn't reduce your reps on day two. It's designed that way for a reason, some muscles respond better to higher reps (quads for one) we all have to do things we hate :lol3: with the lunges you could do either as long as your fatiguing the muscle within the prescribed amount of reps. Alternating bb is harder IMO. Just my 2cents, someone with more experience may chime in. Good luck and welcome :)

ncmusclegirl
02-22-2012, 10:00 PM
:wave: I wouldn't reduce your reps on day two. It's designed that way for a reason, some muscles respond better to higher reps (quads for one) we all have to do things we hate :lol3: with the lunges you could do either as long as your fatiguing the muscle within the prescribed amount of reps. Alternating bb is harder IMO. Just my 2cents, someone with more experience may chime in. Good luck and welcome :)

hi Girl!!!
did not say i will reduce... just that i won't have as much fun as on day 1 cause i do not like high reps. But of course, i will do all of the reps:lifter: Thanks for the welcome!!

Dayna
02-23-2012, 04:54 AM
just started this one as well, day 2 tomorrow. so far im enjoying it, and i like how it goes from one to another, bang bang! its not just leeeeeeegs. aaaaaarrrrrrrms. hate aaaaaaarm days, glad i wont have arm days anymore!!

stephm2010
02-23-2012, 01:18 PM
hi Girl!!!
did not say i will reduce... just that i won't have as much fun as on day 1 cause i do not like high reps. But of course, i will do all of the reps:lifter: Thanks for the welcome!!
Awww got it! I read wrong. :doh:

ncmusclegirl
02-23-2012, 08:05 PM
Awww got it! I read wrong. :doh:

Back from it!!! done it all and had fun:happy05: Loved it in fact!!! my body feels like i have been hurt by a truck. LOL:wink:

stephm2010
02-23-2012, 09:06 PM
Back from it!!! done it all and had fun:happy05: Loved it in fact!!! my body feels like i have been hurt by a truck. LOL:wink:
:woohoo: not sure which is worse, the fact that you just said that or the that I totally get it! What a buch of sickos. :funny:

stephm2010
02-23-2012, 09:08 PM
How did you end up doing your lunges?

ncmusclegirl
02-23-2012, 09:23 PM
How did you end up doing your lunges?

for this week, used a 45lbs BB and did them static. Will do alternate next week

Dayna
02-24-2012, 05:22 AM
i did day 2 today too! i did 45bb and walking lunges.. we have/love hate relationship. i didnt think today would be so hard, with just the 2 set... but boy was i ever WRONG! excited to see what sat wil bring with day three... wont make any judgements before hand this time...

ncmusclegirl
02-24-2012, 08:40 AM
[QUOTE=Dayna;1302224]i did day 2 today too! i did 45bb and walking lunges.. we have/love hate relationship. i didnt think today would be so hard, with just the 2 set... but boy was i ever WRONG! excited to see what sat wil bring with day three... wont make any judgements before hand this time...[/QUOTE
I was thinking the same when i read the program! But if you go as heavy as you CAN and just rest 30 sec, you feel like beaten!
Yay on the walking! Next week will go with alternate and week 3 walking!
Cannot wait for day 3 as lower reps is my STUFF!!!!

runnerstilskin
04-10-2012, 05:10 PM
I started this routine and a trainer at the gym asked me about my sets/reps..When I told him I do 4x6, 2x12 and 3x8, he said that was too much variation, that for a few weeks I should focus on strength (do all 3 days 4x6), then endurance (2-3x12). Any thoughts?

Inatic
04-10-2012, 07:55 PM
thank him and carry on. :sad:

There is nothing wrong with that routine.. Erik wrote it and it works.

Blondell
04-10-2012, 08:05 PM
thank him and carry on. :sad:

There is nothing wrong with that routine.. Erik wrote it and it works.

:yeahthat: I'm currently doing it. Just started but I have done it in the past with desirable results (it was fat loss for me).

What's your current goal?

Dayna
04-11-2012, 03:29 AM
i love this routine, been doing if for 6 weeks and still making gains. my shoulders are the worse to grow in the past, but im starting to get lil caps and veins showing!! woop woop! ill keep at this till i stop progressing, have upper body/lower body splits waiting in my phone for when this stops doing what i want or i get really bored, but hasnt happened yet so why fix it if it aint broken?

Erik
04-11-2012, 05:27 PM
Boredom is not a programming variable; that's a mindset issue.

Keep working it.

Dayna
04-11-2012, 05:33 PM
Gotcha

runnerstilskin
04-12-2012, 05:58 PM
thank him and carry on. :sad:

There is nothing wrong with that routine.. Erik wrote it and it works.

Thank you..I personally love it!

LadyV
06-06-2012, 03:40 PM
Stupid question:

As these done circuit style, or do all of one exercise and move on?

Inatic
06-06-2012, 07:46 PM
Stupid question:

As these done circuit style, or do all of one exercise and move on?
one exercise at at time

LadyV
06-07-2012, 01:33 PM
one exercise at at time

Okay, good! Thanks!

amfmcooks
08-25-2012, 02:12 AM
Awesome post, thanks

drama5
10-01-2012, 11:03 AM
Day 1
Full Squats
Flat Bench Press
RDLs
Barbell Rows

All done for 3-4x6 w/ 120s rest

Day 2
Pull Throughs
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions

All done for 2-3x12 w/ 30s rest

Day 3
Incline Dumbbell Press
Incline Dumbbell Rows
Dumbbell Split Squats
SHELC
Lat Pulldowns (underhand)

All done for 3x8 w/ 60s rest


I'm just starting out and was wondering do the day 1 exercises stay at 3-4x6, Day 2 2-3x12 and day 3 stays the same for the same exercises period or do they rotate through each exercise each week. i.e. Day 1 exercises will go to 2-3x12, day 2 to day 3's rep/set etc etc ????

Ta muchly!!!

Inatic
10-01-2012, 12:10 PM
I'm just starting out and was wondering do the day 1 exercises stay at 3-4x6, Day 2 2-3x12 and day 3 stays the same for the same exercises period or do they rotate through each exercise each week. i.e. Day 1 exercises will go to 2-3x12, day 2 to day 3's rep/set etc etc ????

Ta muchly!!!
does as listed, not rotated.

Inatic
10-01-2012, 12:12 PM
You could add this once you've gone through with the program

Add in this potential modification to this program ...

Day 1
Week 1 - 3x6
Week 2 - 4x6
Week 3 - 5x6
Week 4 - 2-3x6

Day 2
Week 1 - 2x15
Week 2 - 3x15
Week 3 - 4x15
Week 4 - 2x15

Day 3
Week 1 - 3x8
Week 2 - 4x8
Week 3 - 5x8
Week 4 - 2-3x8

drama5
10-02-2012, 12:08 AM
Great thanks Inatic!! I'll start off and keep going until I feel a step up/change is required. perhaps an assessment after 5-6 weeks (would that be about right?)
I just thought that some muscle groups may not be getting worked as hard as others, I guess in those different exercise movements there is activation of the secondary muscles in some fashion....
Cheers!

drama5
10-04-2012, 10:40 AM
After the first 3 sessions I'm wondering if I should be doing more. Just doesn't feel like I'm doing enough. So i did some HIIT after the 3rd session :cena:. I'll keep it going though, I'll stay with it a month and re assess.

Inatic
10-04-2012, 08:01 PM
what do you mean 'more'

drama5
10-27-2012, 02:26 AM
Sorry Inatic, been flat out, Started a new career and have young family, oh, and quite demanding wife :-( lol.
By 'more' meaning I seem to feel like i still have plenty of energy after the session even though I feel like I've worked as hard as I can. But about an hour later I feel like I've done a good session. I guess I'm expecting to be completely exhausted!

aglad
11-04-2012, 04:57 PM
If main goal currenly is fat loss (I know diet is main part) are full bodies effective to do each workout or should full body be incorporated into the week concentrating on specific muscle groups?

lterman
12-15-2012, 11:55 PM
phew! I finally finished reading this thread and I can't wait to start this routine come monday! :dumbbells:

Sdtul
12-28-2012, 08:48 PM
Starting this Monday :D

MelanieF
02-26-2013, 07:20 PM
Really good information to get started. Thank youl

stephm2010
03-01-2013, 02:02 PM
If main goal currenly is fat loss (I know diet is main part) are full bodies effective to do each workout or should full body be incorporated into the week concentrating on specific muscle groups? Training does come secondary to diet with fat loss, your right :) so keep the diet tight. As far as training there are a million ways you can do it. Upper/Lower Split, Upper Day/Lower Day/Full Body Day, all Full Body Days. It's all good stuff :thumb:

jrh5f
03-11-2013, 01:42 AM
I see some of these post are quit old but they look informative. I am aware that fat loss depends on diet at least 70% and the rest is exercise and genes. I need to get the diet down. I will do really well at time but then break. Thats why I found this site. Thought maybe if I can make myself more accountable I will do better.