3 DAY FULL BODY

Tommy_Boy420


i think you guys are over thinking stuff. Just go to the gym and lift.

Over Thinking?  The above are explanations to questions that were asked.  While I partly agree with what you said, " just go to the gym and Lift" but as you mature and develop it gets a little more complicated than just lifting..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

While its good your trying to simplify it, like Smoundzou said you cant just aimlessly go to the gym.

You might see some small gains, and moreso if your a beginner and eating good. But you should always have a plan/routine and a goal or goals you want to reach,

whats that saying... "If you dont know where your going, then how will you get there"

something like that

Tommy_Boy420


i think you guys are over thinking stuff. Just go to the gym and lift.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Ya, while I'm all about simplicity - Lift heavy and eat a lot, I do believe that having a structured routine where you can track your progress is very important. 

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

Hey, I'm all about simplicity as well... keep it as simple as possible..

The thing about the comment Tboy made is, he said people are over-thinking things.. I think it's just the opposite.. So many individuals are worried and concerned over, over-training, over-reaching and CNS Fatigue partly due to the fact they are uneducated about the topics.

Anytime you can try and help educate someone regarding a topic like over-training which is so greatly misused on this board and almost any board you go to, you're actually doing them a favor... I wish I had a $1 for every time someone has asked, " Am I over-training" or made the comment, " you're over-training."   I could have an early retirement!!! LOL

There is never enough time to do everything, but there is always enough time to do the most important thing

 

What are arnolds?

arnolds are an AMAZING exercise.  works both the front and rear delts.

hold dumbells in front of your chest with your palms TOWARDS your chest.     now press the weigh up above your head like you would a military press, but twist your hands so your palms are facing away from you at the top of the lift.

would be much easier if you just went to youtube and typed in "arnold press"

My name is FOX.... and I approve this message.

It's the mirror image of "the perfect pullup"

TheSilverFox


arnolds are an AMAZING exercise.  works both the front and rear delts.

hold dumbells in front of your chest with your palms TOWARDS your chest.     now press the weigh up above your head like you would a military press, but twist your hands so your palms are facing away from you at the top of the lift.

would be much easier if you just went to youtube and typed in "arnold press"

how does it work the rear delts any more than a normal shoulder press..

It has the name Arnold in it.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

So I am doing the3 day full body and I started monday and its tuesday night now and I am kinda soar think I'll be alright working all those muscles again tomorrow?

yes, you'll be fine, that's perfectly normal. 

Chasm378


So I am doing the3 day full body and I started monday and its tuesday night now and I am kinda soar think I'll be alright working all those muscles again tomorrow?

There is never enough time to do everything, but there is always enough time to do the most important thing

 

wew that was rough I got 8 1/2 hours of sleep and I took another nap after my workout!

I like the idea's and i want to use it but, like i dont want to do squats since, i'm 5'5 and im still growing, and i dont want my growth to stunt.

is there another subsitution i can use to replace sqauts?

JimmyKimChi


I like the idea's and i want to use it but, like i dont want to do squats since, i'm 5'5 and im still growing, and i dont want my growth to stunt.

is there another subsitution i can use to replace sqauts?

No....Squats will not "stunt" your growth.
Squats are a staple of any productive routine.
Don't sleep on your squats!!!

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

Actually squats help you promote human growth hormone (hgh) production, which infact, will help you grow faster and more healthily

Oh snaps fer real lol dangg
i've been told alot by body builders and a trainer that it isnt good to do Squats at my age.

I think ima start doing it now :P

thanks!

Oh snap is right.  Get your ass into that damn squat rack.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

whats happens when your doing this 3 day workout and your no longer able to add weight??????

take a week off

nrod9


whats happens when your doing this 3 day workout and your no longer able to add weight??????

Start the cycle all over again.  but instead of starting at the same weight, slightly increase your starting weights by 5-10lbs.  You can take a week off but only if needed.

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Hi everyone, I am new here, and just thought I would share my current workout with you. 
 
Just wanted to share my workout with everyone. I have been doing this for about 3 months now, and it is killer. It builds both strength and endurance (emphases on endurance). I developed this workout based on Rich Franklin's fight workout.

The Idea

The idea behind this workout is to keep the duration under 1 hour, while doing a full body workout. I do this 2 - 3 times per week.

The Workout

20 exercises
3 sets of each, broken down into 4 rounds
15 reps of each exercise

Here is an example of one day:

Exercise

Wide Grip Pulldowns
Bench Press
Rope Hammer Curl
Machine Squat
Rear Delt (machine)

Bent Over Rows (under)
Incline Dumbbell Flys
Triceps Pressdowns
Calf Machine
Abs

Shrugs
Incline Bench
EZ Bar Curls
Lunges
Cable Raises (frnt)

Machine Row
Machine Bench
Overhead Tri Ext
Leg Curls
Abs


Basically I break each round down into 5 exercises, working most body parts. I do a round all at once (all 3 sets) before moving onto the next round. The idea is to use enough weight that on the 3rd set, you struggle to get 15. I usually only get about 12 on my last set.

This workout works both strength and endurance, and is very difficult in the beginning. I had 2 of my friends try it with me (both of whom had been working out for years) and both failed. The first puked after 15 minutes, and the other made it about 35 minutes.

While this builds endurance, it also builds strength. I weigh about 160 lbs, and decided to see if this workout would build actual strength in addition to endurance. Before I started doing the workout I dumbbell pressed something like 85 or 90 lbs for sets of 8, and now I am up to 110 for sets of 8.

Enjoy

starting this program today looking forward to it

My 5x5s as of November 2nd 2008.
Bench 150
Squat 150
Deadlift 175
Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165
BodybuildingNovice's 5x5 as November 2nd 2008
Squat 155lbs
Bench 155lbs
Deadlift 155l

smoundzou

i dont kno if someone already asked this because there are alot of posts on this but ill ask it ne way.

On ur original post you said one week do strength anotherdo hypertrophy.

do you like this kind of routine? and does it work for you?

i wanna get stronger but get big and muscular looking too so im wondering if a 3 day split like that is the way to go.

thanks

Thanks guys,

That gain 40 lbs in 6 mos looks attrctive. 

I'll digest what you've sent and get into it. I did a 7 day free pass at 24 Hour Fitness and did 4 days for the week on machines and treadmills and could feel a noticeable stamina increase.

TW

Going to start bill stars intermediate program
On Monday you basicall do 2.5 % more weight than fridays

On Wednesday for Military Press or Deadlift he doesnt tell us to increase the weight ? :s
http://www.geocities.co...5_Program/Linear_5x5.htm

Monday 
 Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)


Wednesday  
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again Incline or

Military 4x5 Ramping weight to top set of 5

Deadlift 4x5 Ramping weight to top set of 5


So I just do the same weight for Military Press and Deadlift for the whole  program?
I am confused about wednesday's workout

anyone?

This is alot of good information , I actually tried the first post on this in the gym the other day and almost passed out lol i think im a tad bit out of shape.

To your success Brad
http://fatlossnmusclebuilding.blogspot.com/

Not sure if anyone will see this, but a question on the SS routine mentioned earlier. Its about ramping up to the working set. Here was the instructions:

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

And the working set weight would be 175. SO I would then do 3 working sets of 175? Is that correct?

And there is no rest in between those 5 warmup sets, just lift, add weight, lift, add weight, etc. until the working sets?

For all other exercises, would 2 warm up sets be sufficient? Or should I go for more? I just want to make sure I have everything down. Thanks guys

Sorry for the late response.

I believe the deadlift may be ramping sets. Although I'm unsure.

You would do 3X5 with 175.

No, always rest between sets.

You shouldn't warm up after your first warm up, your alternate "assistance" muscle groups will be warm already from the other movements.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

ramping sets are simple. You pyramid up pin weight to the working set. so to answer the question

Military 4x5 Ramping weight to top set of 5

Deadlift 4x5 Ramping weight to top set of 5

You would warm up, then do say 225x5, 235x5, 245x5, 255x5, 265x5 <----top set, this is your 1x5 working set.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"