The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 14 of 14
  1. #1
    Wannabebig New Member
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    Jun 2004
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    Need Help on Fullbody Workout /2 Days per week

    Well after a 6 months off from working out, I have finnaly found the time
    needed to get back to the Gym.

    How things are looking I will only have 2 days a week (Tues and Thursdays)
    at the moment to work out.

    Can anyone suggest best way to go about working out 2 days per week. Perhaps
    full body workouts?

    Thanks for any suggestions.

    Urkas

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  3. #2
    Senior Member geoffgarcia's Avatar
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    Urkas welcome to the board!
    sorry to hear about your free time! sounds like you have your hands full!!

    how old are ya and how experienced with lifting?
    What are your goals? size vs strength? 50/50? 70/30? 30/70? etc..

    Since you have 48 hours of recovery time you could actually do 2 full body workouts each day.
    Or you could split it up and do half the body on Tuesday and the other half on Thursday.

    What muscles do you feel are lagging? whichever is behind I'd make sure to do on Tuesday when you are most fresh.
    Last edited by geoffgarcia; 06-17-2004 at 12:54 PM.

  4. #3
    Senior Member
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    As a suggestion for a full day workout....try

    standing bb military presses 2 sets x 12 reps
    Barbell Rows 2 sets x 12 reps
    Dips (weighted if possible) 3 sets x 10
    Squats 1 x 20 reps or 5x5
    DB pullovers (light to moderate as a cool down exercise) 15 reps

    You could also throw in some arm work after...(couple sets for biceps and triceps but you don't have to do them)....

    I used this workout in the past and still do from time to time when I need to shake things up.

  5. #4
    Wannabebig New Member
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    Age is 33

    I seem to be a on/off again lifter. But as the kids are getting Older (3 & 1) I am finding that I can chase them a lot better when I workout on a more regular basis.

    I guess my exp would be Int-Begineer. Was mostly used to working out at home 3 days per week.

    I guess current Goal would be size.

    5'9 and 180 pounds. A little soft around the middle ; )

  6. #5
    Senior Member
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    Whenever I did full body W.O, I always started with the biggest muscles first. Legs, Back, Chest, Shoulders, arms. Just me....anyone else!

    Jay

  7. #6
    Senior Member geoffgarcia's Avatar
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    Personally I'd go with the full body routine each of the days

    I think 14-18 sets is about the max I could do in an hour with warmup times for the muscle groups.

    If I was you I'd skip some of the synergistic muscle groups like forearms, neck, biceps and triceps as they get adequate work in other movements.

    I'd do something like this:
    2 sets abs (since u expressed these as a priority): weighted decline bench crunches OR weighted handing leg raises
    2 sets quad/hamstring/glute: ATF (ass 2 floor) squats
    1 set quads: lunges
    2 set spinal erectors/hamstring/glutes: SLDLs (straight leg deadlifts)
    2 sets pecs: flat bench press
    2 sets lats: shoulder width pullups
    2 sets shoulders: over head press
    1 set traps/rhomboids: shrugs
    1 set calves: standing calf machine

    if your goal is muscle size/growth then I'd stick in the 8-10 rep range

  8. #7
    Wannabebig New Member
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    Perhaps a silly question since Im not used to doing both Deadlifts and Squats on same day.


    Should I be doing that list of Exersises in a certain order?


    Thanks again for the replies.

  9. #8
    Bodybuilding Mythbuster
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    Quote Originally Posted by urkas
    Perhaps a silly question since Im not used to doing both Deadlifts and Squats on same day.


    Should I be doing that list of Exersises in a certain order?


    Thanks again for the replies.

    Squat first and then deadlift. The reason being that you require more balance with the squat. If you are tired from the deadlift this could affect the squat to the point where it could become dangerous. However this is usually only true if you are going extremely heavy.

    For a full-body workout you could try this:

    Three sets of breathing squats (20 reps) superset with DB pullovers

    Rest 5 minutes then...
    4 sets of deadlifts or T-bar rows
    4 sets of bench press.(BB or DB depending on personal preference)

    Only eleven sets...but that should work your entire body throughly.

  10. #9
    Banned
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    Quote Originally Posted by ExtremeAnabolic
    For a full-body workout you could try this:

    Three sets of breathing squats (20 reps) superset with DB pullovers

    Rest 5 minutes then...
    4 sets of deadlifts or T-bar rows
    4 sets of bench press.(BB or DB depending on personal preference)

    Only eleven sets...but that should work your entire body throughly.
    That's a good workout...I don't know if the pullovers are necessary. I would do bench before deads because the deads take everything out of you.

  11. #10
    Senior Member geoffgarcia's Avatar
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    IMHO you could just as easily injure yourself doing deadlifts as squats....

  12. #11
    Bodybuilding Mythbuster
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    Quote Originally Posted by geoffgarcia
    IMHO you could just as easily injure yourself doing deadlifts as squats....
    Certainly. I never suggested otherwise. I merely pointed out the fact, that having 400+ pounds on your shoulders requires somewhat more of a balancing act than picking it up from the floor...
    Last edited by Songsangnim; 06-20-2004 at 01:41 AM.

  13. #12
    It's a Republic dammit! reloaded's Avatar
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    Can anyone suggest best way to go about working out 2 days per week. Perhaps full body workouts?
    I do a variation of HST (which you should definately check out). I do a two day split:

    Chest, Bi's, Tri's, Legs

    Shoulders, Back, Legs

    I have had alot of growth just as long as I take in the right amount of calories for my goals.
    Too cool for school.
    My Blog

  14. #13
    Bodybuilding Mythbuster
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    Quote Originally Posted by reloaded
    I do a variation of HST (which you should definately check out). I do a two day split:

    Chest, Bi's, Tri's, Legs

    Shoulders, Back, Legs

    I have had alot of growth just as long as I take in the right amount of calories for my goals.

    Why legs twice? Back and legs, that's a tough split.

  15. #14
    It's a Republic dammit! reloaded's Avatar
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    Why legs twice? Back and legs, that's a tough split.
    I hate doing legs, so I just do a couple excercises each time I do legs, say, about 6 sets total. It's not too hard on the back, but I have to be careful and be moderate or else my legs start shaking when I'm standing and doing shoulder stuff.
    Too cool for school.
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