Is this alright for a full body routine which i do at home?
Bent Over Row
I'll be doing 3X6-8 on all exercises except for Weighted Crunches & Declined Crunches as for those i'll be doing 4X 10-15...
On my bench press in the past i have been doing 3X4-6 reps wiv a weight of 60K and now i have been told to do 3X6-8 with a lower weight such as 58K
is this because doing more reps will put my muscles under stress for longer or what? It's not as if my muscles know how many sets and reps im doing etc... Could some1 just explain why 6-8 and not 4-6...
I am bulking.. please answer my question and tell me what you think of my routine
Lower reps are generally used for strength, middle range (6-12 somewhere abouts) for size and high reps for endurance.
How many times a week are you doing this?
Why can't you just do a split? (Each day a different bodypart, with rest during the week. eg. Mine = chest/tris/delts, rest, legs, rest, back/bis, rest for two days)
"I'm gonna die with a dumbell in my hand." - stpatrick44
Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding
I'm working out at home and i didnt really feel like i'd worked much on that split.. Normally im all pumped up and tyerd after my workout and when i tried a split i was like i can go on for more...
I do my full body routine 3 times a week wiv sat and sunday as a break..
A couple of things:
First you should keep the volume relativelly low when going full body, thus I would do no more than 2 sets per exercise and only one set for the second exercise of each muscle group.
No need to squat and deadlift in the same workout do squat and SLDL or alternate between them.
There's an imbalance between push and pull movements that can lead to trouble in the long run, better do some chins/pull ups or even add some rear delt work.
No need for two types of crunches, ditch the decline ones.
Thnx for that reply but you kinda lost me so would you like to re-arrange my full body then...
Baring in mind i am at home..
Bench Press (with leg attatchment)
Curling bar (forgot its name but its curvy with to grips to it)
Chin up bar
I understand the bit about doing 2sets for each exercise... so please help...
If you can do squats do something like this:
Bent over rows X2
Pull ups X1 (or do two pull ups and one rows)
Bench press X2
Shoulder press (preferably standing with barbell) X2
Biceps curl X1
Calf raises (maybe?) X1
Weighted crunches X1 or 2
Next workout do deads instead of squats and SLDL's and do one extra set of lex extensions if you like.
Now you only have to go to the HST site and figure out the rest.
So here's what my new routine looks like:
Bent over rows X2
Pull ups X1
Bench press X2
Shoulder press with barbell X2
Biceps curl X1
Weighted crunches X
thing is are you on about the dips where you work lowering yourself say with feet on a chair and my hands on another lowering myself up and down or the type where your above a bar? Cause i can only do the chair one is that one ok?
HST which part should i read i know why we need protein thats why i take the supplment..... ermmm this sites confusing
I am a newbie so please
Well if you're a newbie then don't bother with HST, it's over complicating things for now. Just do this start with reasonably high reps, around 12 per set and add weight to the bar every other workout or so, drop the reps by two or three and so on. When you get to around 5 or 6 reps add weight once or week only. Stop sets a little short of failure. About dips, if you can do them safely do them, otherwise don't.
This will work very well for sure. It's a workout regime that stood the test of time.
high reps yer but im bulking that confused me now because i thought it was heavy weight low rep for bulking...
I'd do that workout wiv the dips on 2 chairs and rest a weight between my legs to make it harder..
I do know some facts about muscles and things like that and i am learning all the time.. I am really interested in weight training i dont just do this to make myself feel better and healthier...
I just know the basics about reps etc... like low rep heavy weight muscle building + high rep low weight is for endurance etc... so when you say do 12 reps how many sets and ermmm im still confuesed because like i said i thought it was low rep heavy weight for building muscle (bulk)...
and sorry if i am going on but im just interested...
please reply again...
LIsten I suggested higher reps so it would be easier for you to progress in there by decreasing reps and adding weight but lower reps will do fine, as long as you add weight to the bar. Since you are a newbie there should be a great deal of neural adaptations that should allow for some significant strenght gains, so your life should be easier in regards to this. Essentially, your muscle is sensitive not only to the absolute load, but to load increments and it wont grow if the loads doesn't in some way chalenge it's mechanical integrity. I'd suggest you go to the forum page at the HST site and check out the FAQ section, it will demand some hard work to understand but it can answer all your questions.
Here's the link:
Last edited by restless; 03-04-2003 at 08:43 AM.
When I got back into lifting I worked out full body 3 times a week, doing 10 reps. Did this for a few months and started various splits. I know the WBB1 split looks low volume but if your going balls out its enough. I would probably stick to full body 3 day work out for a bit, to get yourself conditioned and learn the exercises. After 2-3 months I would seriously consider some kind of split. The split allows you to keep your instenity up. With a full body the last exercises suffer.
Yes i understand that the last exercises suffer but the problem is i'm working out at home and i struggle to be able to do all of these exercises.
Could you suggest a split for me to look at.. baring in mind i am working out at home..
(curling bar i can't remember what its exact name is) just is curvy lol if that sounds familier .. :
Chin up Bar
I have been doing a full body for quite sometime and i have seen some gains but the reason i wanted another routine is because i'm not seeing any more gains maybe its time to do a split like you suggested but still im working out at home so its gonna be difficult unless you've got any ideas.. bare in mind im bulking..
thnx for your help and advice all of you..
Mine don't. I guess it depends on how you plan things and if your condicioning is up to it.Originally posted by Berserker
The split allows you to keep your instenity up. With a full body the last exercises suffer.
I mean, in a typical split routine for example you might do 9 stes for chest while here you only do two or three, the muscle will always be lot fresher and since the weekly volume is the same the sets end up being of better quality, and by better quality I mean that more weight will be used and it is easier to stay clear of failure, as oposed to those last sets of the 9 sets were your muscles are really tired and you're not getting a tension anywere near what you did on the first few. Then there's also the issue of glycogen depletion that Lyle talks about, the more volume the more glycogen will be used and according to him the muscle won't grow untill it has completely replenished his energetic resources, which can take up to 24 hours, meaning you end up losing most of the window of increased protein synthesis resulting from your workouts.
Once again, I'm not saying split routines won't work, just stating a few of the reasons that make full body workouts work so well.
Last edited by restless; 03-04-2003 at 02:44 PM.