Full Body Routines

  • Posted by a hidden member.
    Log in to view his profile

    Jul 30, 2009 1:35 AM GMT
    Folks,

    I am horrible in that in the three/four years I have been a regular I have only ever done splits. I am comfortable with that routine and enjoy the progress I have made so far. But, I would really like to try a full body routine to shake things up.
    I have looked at the routine database on bodybuilding.com but there seems to be no real rhyme or reason behind them. Some have only one set per exercise, others six. Some change up the exercises three times a week, others not at all. GHA! Help me make sense of this exotic way of lifting.
    What principles should I be aware of in designing such a routine?

    kisses,

    -Zombs
  • Posted by a hidden member.
    Log in to view his profile

    Jul 30, 2009 1:47 AM GMT
    I´m a full bodier. It´s not that hard. I tend to alternate upper and lower body exercises in a routine to give a bit of rest. I work each main body part and will often do an A/B pattern so that I can do more different exercises. Can only do up to 3 times a week as you need to rest. You can do yoga or pilates a few days a week if you get nervy on only 3 workouts a week
  • Posted by a hidden member.
    Log in to view his profile

    Jul 30, 2009 5:00 AM GMT
    T-Muscle might have some workout schedules, here is a random article from the site:
    http://www.tmuscle.com/free_online_article/sports_body_training_performance/totalbody_training

    Just search the site and it usually turns up some great results.

  • Posted by a hidden member.
    Log in to view his profile

    Jul 30, 2009 5:24 AM GMT
    When I do full body routines, I try and do 2 exercises per body part. So, for chest I may do a bench press and then flyes; for back I'll do seated rows and lat pulls; etc etc. I think anymore than that and you're possibly overdoing it.

    I have found some good routines from this site (this is the link to the routine I was doing last year):

    http://www.muscleandstrength.com/workouts/3-day-whole-body-toning-workout.html
  • Posted by a hidden member.
    Log in to view his profile

    Jul 30, 2009 7:33 AM GMT
    MunchingZombie saidFolks,

    I am horrible in that in the three/four years I have been a regular I have only ever done splits. I am comfortable with that routine and enjoy the progress I have made so far. But, I would really like to try a full body routine to shake things up.
    I have looked at the routine database on bodybuilding.com but there seems to be no real rhyme or reason behind them. Some have only one set per exercise, others six. Some change up the exercises three times a week, others not at all. GHA! Help me make sense of this exotic way of lifting.
    What principles should I be aware of in designing such a routine?

    kisses,

    -Zombs


    James, you can do full body, but, you're probably going to need to watch your blood sugar real closely.

    Workouts that go too long are going to be less productive rather than more.

    You could do full body training 3 times a week, but, make it more like circuit training. Athletic trainers have done that for years. I don't know that I'd call it exotic. In high school, we used to do three circuits, and call it good. It's do 45 second pauses, and that a pretty fast pace. You really only need one exercise in each group, but if you wanta' put two in, it won't kill ya'. If you do 3 circuits with 45 seconds between stations, you'll be sweating big time.

    In light of your type 1 diabetes, a full body workout is likely to be more of a drag, than not. You'll have to be careful about going low. Your blood sugar is going plummet, and fast.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 30, 2009 11:57 AM GMT
    chuckystud saidIn light of your type 1 diabetes, a full body workout is likely to be more of a drag, than not. You'll have to be careful about going low. Your blood sugar is going plummet, and fast.


    Thanks for the concern Chuck. But I have learned well the advice you so sagely give: EAT! So I am nice and tanked up before my workout and I keep plenty of simple sugar foods (bananas, apples) around just in case.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 30, 2009 11:57 AM GMT
    I did splits, 5x5, so called DC training and just about everything else for many years before settling on full-body workouts 3x weekly about 3 years ago. As I've written a zillion times before, I follow HST training:

    http://www.hypertrophy-specific.com/hst_index.html

    It's worked well for me -- as did the others, but at the cost of some serious injuries. (This is partly related to aging.) HST has you doing maximum lifts only once every two weeks during each 8 week cycle of training. It also builds in time off, "strategic deconditioning," which allows you to continue to make gains without killing yourself with maximum lifts.

    The only disadvantage to it is the sometimes incomprehensible writing about it. I have a PDF "book" about it I can send you. It's more readable than the site.

    As for the time involved in a full-body workout: it should not take over 45 to 60 minutes. You think in terms of total sets per body part per week, rather than per workout. You can also do more than 1 or 2 exercises per body part by doing a different exercise every other week. But mainly you do compound lifts as MuchMoreThan described.

    I only allow myself 60 minutes maximum for a workout. If I don't finish in 60 minutes, I make myself stop. It's rare I don't get the whole thing done in 50 minutes if the gym's not crowded.

  • Posted by a hidden member.
    Log in to view his profile

    Jul 31, 2009 2:04 AM GMT
    ObsceneWish saidYou think in terms of total sets per body part per week, rather than per workout.


    THERE! That was the piece of information I was missing! GHA! It all makes sense now. I wish I read that before my workout. I was able to last until the 80th minute and I couldn't finish my arms and skipped abs all together.

    Thanks all.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 31, 2009 1:00 PM GMT
    MunchingZombie said
    ObsceneWish saidYou think in terms of total sets per body part per week, rather than per workout.


    THERE! That was the piece of information I was missing! GHA! It all makes sense now. I wish I read that before my workout. I was able to last until the 80th minute and I couldn't finish my arms and skipped abs all together.

    Thanks all.


    80 minutes icon_eek.gif

    Whole body tires the whole body, so I keep it under 60 mins or it stops being fun enough to sustain more than 3 weeks.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 10, 2009 3:52 PM GMT
    I have to second OW's comments on HST training. I've used HST since December, and it is the only workout program that has ever worked for me. The key for full-body training is to NOT train to failure every workout. That is what I used to do with a split routine training each bodypart only once or twice per week, and without fail this would lead to overtraining syndrome within a few weeks. With HST I leave a couple reps in my pocket every set until the end of each two-week "macro-cycle" where I push it to the limit.

    A few months ago I had a trainer helping me with my diet and exercise form and he gave me a nice full-body workout, but had me doing four sets of one or two exercises per bodypart, seven exercises total, ten reps per set, with no warm-up sets, and only one minute rest between sets. This kept the workout to under an hour but was too much for me. I found it impossible to increase weights over time, let alone every workout as prescribed in the HST protocol.

    After about six weeks, I adapted his workout to HST by cutting it down to one or two sets per exercise, and doing 15/10/5 reps per set (depending on the week), but have kept warm-ups to a ten-minute cardio session at the beginning of the workout, and rest to one minute per set (yes I time every rest period). This keeps the workout to about forty-five minutes. I also make sure to increase weights by 5% almost every workout which I think is the key to stimulating muscle growth, even over training to failure.

    In the three weeks I've been back on HST, I've made much more progress than in six on the trainer's program.