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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!

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.

The 12 week workouts on here really kick your butt and you eat like 2x as much food .

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...

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

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.

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.

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

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...

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?

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.

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

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.

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?

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?

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.

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/