Whole Body workouts plans???

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

    Sep 29, 2009 6:24 PM GMT
    I am looking for a good whole body lifting plan....

    I asked someone on here and was given this advice:

    "I would select a series of your own exercises that allow you to hit your whole body (preferably one's that recruit multiple muscle groups and joints at once) and then apply a periodized prinicple. For some ideas of exercises, you can refer to some of your past workouts or pull ones that interest you from any of the workouts on Real Jock. To get a better understanding of a simple periodized program, you can checkout the article www.realjock.com/article/661/"

    My question? How do I develop a routine that fits the above? I can't find anything and have googled it and nothing really comes up? I can find anything on here either... I just want a plan and to begin it...

    SO anyone point me in the direction of where I can find Whole Body lifting plans that recruit multiple muscle groups and joints?

    much thanks!


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

    Sep 29, 2009 7:53 PM GMT
    I am not sure if this information meets your quest 100% but it did work for me. In the beginning, for a full body workout, with me not knowing too much about weights and lifting, I used "Basic Training A Fundamental Guide to Fitness for Men" by Jon Giswold

    As an example, the Basic workout for a beginner was:
    1 Warm-up stretch by jogging or marching in place for 5 minutes
    2. Legs extension 15X3
    3. Shoulders development using military press 12X3
    4. Chest development incline push-up 12X3
    5. Back development bent-over row 12X3
    6. Biceps curl 12X3
    7. Triceps extension 12X3
    8. Buttocks development using standing leg raises 15X3
    9. Abdominal using crunch 20 X3

    After 6 weeks of doing the above, I then followed the same routine but on a Periodized Workout schedule.

    From there you can moved onto the intermediate workout which is more difficult and finally into the advance workout.

    Then I found the RJ site and have been using their programs.
  • Posted by a hidden member.
    Log in to view his profile

    Sep 29, 2009 10:27 PM GMT
    The 12 week workouts on here really kick your butt and you eat like 2x as much food .
  • Posted by a hidden member.
    Log in to view his profile

    Sep 30, 2009 12:23 AM GMT
    gidopey saidI am not sure if this information meets your quest 100% but it did work for me. In the beginning, for a full body workout, with me not knowing too much about weights and lifting, I used "Basic Training A Fundamental Guide to Fitness for Men" by Jon Giswold

    As an example, the Basic workout for a beginner was:
    1 Warm-up stretch by jogging or marching in place for 5 minutes
    2. Legs extension 15X3
    3. Shoulders development using military press 12X3
    4. Chest development incline push-up 12X3
    5. Back development bent-over row 12X3
    6. Biceps curl 12X3
    7. Triceps extension 12X3
    8. Buttocks development using standing leg raises 15X3
    9. Abdominal using crunch 20 X3

    After 6 weeks of doing the above, I then followed the same routine but on a Periodized Workout schedule.

    From there you can moved onto the intermediate workout which is more difficult and finally into the advance workout.

    Then I found the RJ site and have been using their programs.


    Thanks for the info... I like this am might give it a try... any info helps...
  • Posted by a hidden member.
    Log in to view his profile

    Sep 30, 2009 12:24 AM GMT
    Alpha13 saidThe 12 week workouts on here really kick your butt and you eat like 2x as much food .


    I thought the beginner one was too well... beginner and the others were too hard or too long... but I'll take a look again... I only found the 4 workouts are there more on here, is there an easy way to find them?

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

    Sep 30, 2009 1:15 AM GMT
    epleadbe said
    Alpha13 saidThe 12 week workouts on here really kick your butt and you eat like 2x as much food .


    I thought the beginner one was too well... beginner and the others were too hard or too long... but I'll take a look again... I only found the 4 workouts are there more on here, is there an easy way to find them?

    Thanks


    A new one starts every 12 weeks and once you get the hang of it you can mix and match and create your own. My trainer has really taught me the value in mixing it up though. Your muscles stop responding to the same rote exercises week after week. Also when i switched from old school benching, press ,flys to core based training I saw a huge difference.
  • Posted by a hidden member.
    Log in to view his profile

    Sep 30, 2009 1:21 AM GMT
    I do full body workouts. The trick is to do the same workout 3 days a week. I never have come up with my own. But rather followed as best i can the Bill Pearl online program. Its free and gives exact details.
  • Posted by a hidden member.
    Log in to view his profile

    Sep 30, 2009 2:14 AM GMT
    http://www.hypertrophy-specific.com/hst_index.html
  • Posted by a hidden member.
    Log in to view his profile

    Sep 30, 2009 8:48 PM GMT
    jacobsda1 saidI do full body workouts. The trick is to do the same workout 3 days a week. I never have come up with my own. But rather followed as best i can the Bill Pearl online program. Its free and gives exact details.


    I will def check it out!!!
    Thanks man

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

    Sep 30, 2009 8:50 PM GMT
    ObsceneWish saidhttp://www.hypertrophy-specific.com/hst_index.html


    Thanks Obscene-

    I looked at it and may give it a whirl...

    Thanks...I may come back to your for some advice...

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

    Oct 05, 2009 2:40 AM GMT
    gidopey saidI am not sure if this information meets your quest 100% but it did work for me. In the beginning, for a full body workout, with me not knowing too much about weights and lifting, I used "Basic Training A Fundamental Guide to Fitness for Men" by Jon Giswold

    As an example, the Basic workout for a beginner was:
    1 Warm-up stretch by jogging or marching in place for 5 minutes
    2. Legs extension 15X3
    3. Shoulders development using military press 12X3
    4. Chest development incline push-up 12X3
    5. Back development bent-over row 12X3
    6. Biceps curl 12X3
    7. Triceps extension 12X3
    8. Buttocks development using standing leg raises 15X3
    9. Abdominal using crunch 20 X3

    After 6 weeks of doing the above, I then followed the same routine but on a Periodized Workout schedule.

    From there you can moved onto the intermediate workout which is more difficult and finally into the advance workout.

    Then I found the RJ site and have been using their programs.


    Is this every other day or everyday ? weekends off? cardio?
  • Posted by a hidden member.
    Log in to view his profile

    Oct 14, 2009 7:16 PM GMT
    epleadbe said
    gidopey saidI am not sure if this information meets your quest 100% but it did work for me. In the beginning, for a full body workout, with me not knowing too much about weights and lifting, I used "Basic Training A Fundamental Guide to Fitness for Men" by Jon Giswold

    As an example, the Basic workout for a beginner was:
    1 Warm-up stretch by jogging or marching in place for 5 minutes
    2. Legs extension 15X3
    3. Shoulders development using military press 12X3
    4. Chest development incline push-up 12X3
    5. Back development bent-over row 12X3
    6. Biceps curl 12X3
    7. Triceps extension 12X3
    8. Buttocks development using standing leg raises 15X3
    9. Abdominal using crunch 20 X3

    After 6 weeks of doing the above, I then followed the same routine but on a Periodized Workout schedule.

    From there you can moved onto the intermediate workout which is more difficult and finally into the advance workout.

    Then I found the RJ site and have been using their programs.


    Is this every other day or everyday ? weekends off? cardio?


    It is every other day, and cardio on the opposite days.
  • AdmNaismith

    Posts: 31

    Oct 14, 2009 7:24 PM GMT
    Take your pick:



    1-Day Basic Dumbell Whole Body

    Abs 4x30
    Pull-/Chin- Ups 3x10
    Squat 95 3x10
    Flat Press 75 3x10
    Ind Bent Row 80 3x10
    Upright Row 40 3x10
    Bicep Curl 45 3x10
    Tricep OH Curl 35 3x10
    Palm Down Wrist Curl 25 3x10

    _______________________________
    1-Day Basic Joe Weider Whole Body

    Squat
    Barbell Row
    Dumbbell Bench Press
    Bicycle kicks
    Seated Dumbbell Press
    Recline Dumbbell Curl
    Overhead Extensions
    Standing Calf Raise

    4 Sets x 8-12 Reps

    -------------------------------------
    1-Day Basic Whole Body

    SQUATS 3x10
    STIFF LEG DEADLIFTS 3x10
    BENCH PRESS 3x10
    BENT OVER ROWS 3x10
    MILITARY PRESS 3x10
    CL-GRIP BENCH PRESS 3x10
    BARBELL CURL 3x10
    STANDING CALF 3x10
    ------------------------------------------------------------
    1-Day Routine MASS BUILDING

    Squats 6x6
    Pull Ups 6x6
    Decline Press 6x6
    Ab Curl 3x10 Upper
    3x10 Lower
    4x10 Side
    Mil Press 6x6
    Seated Curl 6x6
    OH Tricep. Mach. 6x6
    Row Mach. 6x 6
  • jrs1

    Posts: 4388

    Oct 14, 2009 7:27 PM GMT

    perhaps not entirely relative, but swimming, rowing, and cross-training seem to do the trick in terms of shaping and toning the entire somatic element that is the body.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 19, 2009 3:28 PM GMT
    OK ya'll

    Thanks for the responses... but my question is...

    What's the difference between WHOLE body and FULL body workouts?

    What I am asking is... There are workouts where each exercise works the whole body and there are workout routines where you work each body part 3x per week... which is better..

    Currently I am doing...

    3 chest, 1 bi, 1 tri, 1 leg, 2 abs, and 2 whole body (I do this 3x a week and cardio the other 2 days)

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

    Oct 19, 2009 3:57 PM GMT
    jrs1 said
    perhaps not entirely relative, but swimming, rowing, and cross-training seem to do the trick in terms of shaping and toning the entire somatic element that is the body.


    are there any somatic elements which are not the body?
  • Posted by a hidden member.
    Log in to view his profile

    Oct 22, 2009 4:30 AM GMT
    epleadbe saidOK ya'll

    Thanks for the responses... but my question is...

    What's the difference between WHOLE body and FULL body workouts?

    What I am asking is... There are workouts where each exercise works the whole body and there are workout routines where you work each body part 3x per week... which is better..

    Currently I am doing...

    3 chest, 1 bi, 1 tri, 1 leg, 2 abs, and 2 whole body (I do this 3x a week and cardio the other 2 days)

    thoughts?


    According to Rippetoe& Kilgore book, "Practical Programming for Strength Training" (I highly recommend it), everytime you workout a muscle you get a hormonal response, wich affects the whole body; and a more local response, like more motoneuronals units being recluted for an especific workload. The more muscles you workout, the more intense the hormonal response is. So compound exercises tear more muscle, so the hormonal response will be bigger.

    Besides that, I think whole or full body workouts (same thing) are best for anyone that isn't a pro. Just think on this: you can do an exercise for calves, another for hamstrings, another for quads, another for abs, another for lower back, and another for upper back. That alone takes you a full workout session. But why do that if you can target all those muscles with a compound movement, like the squat???
    The barbell rest in you upper back, isometrically working and so is the lower back as you go down, the abs are working keeping your core stable, and the whole legs do most of the work.

    If you think about it, there are some exercises that works out your entire body in one sitting. These are squats, deadlifts (you go up with legs, but stabilize with back and upper body), chest press, press (as military press, standing) and power clean. I'll stick to those if I were you. If after doing them you still have energy, focus in some other exercises that you like, but try to work as much muscles as possible. Example: leg calf raises with dumbbell only works out calves; a chin up works your upper back, biceps, and everything from the abs down still works to keep your technique right (your legs doesn't fall down like noodles, don't they?)

    My 2 cents.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 22, 2009 11:22 AM GMT
    RJ has some workout plans....but for a fitness site, they certainly havent designed their site to find them very easily....unless you happen to know where to look: http://www.realjock.com/article/1164/