4x Squat (1set warmup)
3x Clean and Press
3x BB/DB Rows
3x BB/DB Curl
3x Dips/CG Bench
Yeah, I'd second that.Originally Posted by DNL
I'd say its pretty good but you'll be in the gym for awhile. I know it would take me well over an hour to finish 25 sets.
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I would also do chin-ups or pulldowns too. Also, cut the squat set to three and the other sets to two.
On a side note, I just finished my full body routine today that consists of
Dumbbell Bench Press
Ab machine crunch
I do this three times in two weeks and only do one or two working sets at most and always a warmup set. I am lifting quite heavy too and fortunately have been progressively moving up either in weight otr reps every workout.
Are we talking about the exercise?? I got the impressiong pullovers work the chest lats and tris
Are there any problems with squats cleans and deads all together?
how often are you doing this routine? im guessing twice a week?
id cut down the bicep and tricep stuff to 2 sets, why is there no direct calf work?
i personally wouldnt squat and deadlift on the same day (even more so if your doin low rep/high weight), maybe you can alternate, eg. on the day you deadlift, you can do leg press for legs instead of squats etc.
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I was ganna do it 3x a week. Couldnt I add at calv raise incorated with my deadlift. I was ganna incopr shurgs with either deads or cleansOriginally Posted by iLUDEd
You need to give more info. What kind of intensity will you be working at (%1RM)? Rep range? Training to failure? Are you using HST-style progression?
I'd swap deadlift over, for SLDL. Conventional deads with squats may be too much work for spinal erectors at that frequency of training. Plus, SLDL will hit your hammies better.
Cut down on direct arm work too. Start off conservatively, add sets later if you feel you can handle more.
...and yeh like the others said, change pullovers for pullups.
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the rep range is 12-6. Not sure what intensity, after a lift I usually walk to the water fountain and get a drink, so i prolly rest like 1min or so before I do another set.Originally Posted by Tank23
what is this HST you are talking about?
and whats SLDL?
Also, im guessing then that Pullover put more emphysis on lat more then anything? If so they I will prolly through in pull-ups there.
if youre going 3x a week why dont you just break it up into arms and legs or something to that extent on their own days? like arms one day, legs/back next, repeat, repeat...
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Originally Posted by fixationdarknes
It totally depends on the person...
Some people can probably gain a lot by hitting their muscles 3 times per week. Personally, I've found my best gains come from 1/2 times.
You have to be willing to experiment and after a few months, decide what's the best frequency for you.
i could never handle deadlifts 3 times a weak
Cause its called a fullbody routine. I hardly train arms so its stupid for me to give them there own day. I will prolly end up lower arms to 2 setsOriginally Posted by biggimp
its only 3 sets aday. i dont think i will have a problems with itOriginally Posted by mihorne
Hey Brewski, out of curiosity, how do you warm up for the big 3 when doing a full body routine? If your dead is 315 (I have no idea what yours really is), then do you start with like 225 as a warmup then do the 3 sets at 315 or what? Or maybe just a buildup from 135 forward?
I also do the full body routine with the big three. My squats are warmed up with sets with 135 and then 225 and then one work set (8-15 reps) with 250-275. Deads are the same way, 135, 225 then one work set (8-15 reps) with 275-315. Dumbbell bench is one warm up with 30-40 lb and then one workset with 95-100lb dumbbells.
Id do reps of 12, 8 and 6. So the 12reps would be a warm up set per say. I usually use just enough weight so that the 12th rep is almost the last i can do.Originally Posted by twm
If I DL 135 for 6 reps(just per say) I would do 115 for 8 and then Id prolly warm up with 95 for 12 reps.
I dunno if that helps, I cant reallt think right now I just had my wisdom teeth removed yesterday so Im alittle out of it
Explain this one work set....Originally Posted by HardToSquat
Also whats your routine look like?
This is my current routine
Dumbbell Bench Press
Ab machine crunch
Dumbbell Calf Raise
My one workset will either be a low rep set for the week or a high rep set. Squats will be maybe 300 pounds one week for my low rep week to get as many reps as I can get until I have to lower the bar on the pins because I cannot finish the set with concentric contraction. If this set was only for a few reps, the next week I may drop the weight to 275 or even 250 and try to get as many reps, 12-20. The next week or the second week I will try the low rep set again. I have been progressing quite nicely using this system for the squat and deadlift.
ya but generally what is one work set? iv always seen it but never really thought to ask what it means?Originally Posted by HardToSquat
I dont think I will have a problem with warm up doing that set of 12reps.
My defintion of one wrokset is one set taken to the point where the weight cannot be lifted for another rep. Squats would be when I am at the pins trying in vain to lift the weight another inch before giving up. Deads are when I cannot lift the barbell an inch off the ground no matter what, yet still keeping proiper form. My worksets are absolute torture and after I do them I have to sit down and try to catch my breath for at least 5-10 minutes and I will be sweating a flood.
Ohhh, well i do that with all my sets. I try to use weight were I can only get 12, 8 or 6 reps out of it.Originally Posted by HardToSquat
In terms of the exercise selection I'd change some movements around.Originally Posted by brewski053
Here is what I would suggest.
Pull Ups (close grip)
Incline Bench Press
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I was actually ganna switch it up every week. Like DB one weeK BB another. Or flat one week incline the otheer and so onOriginally Posted by Maki Riddington
Last edited by brewski053; 05-28-2005 at 08:12 PM.
also, why would you suggest close grip pull-ups over any other grip?