Help setting up a FULL BODY routine for Keto.

I'm currently working out  6 days a week with a split routine. I really want to begin a full body routine but, i've lacked the knowledge and assistance of properly setting one up that would be beneficial.
 
I do have nice gains and progression but i'm sure that most people on here can say i can do much better.
 
Current routine goes: 90 Minutes, Give or take a few. Not all excersises listed below are used each day, but the majority of them are.
 
Chest and Legs (Mon, Thurs) --
(Chest) - BB Flat Bench, BB Incline and Isolations including BB Decline and Flys..
 
(Legs) - Squat, Leg Press and Leg Extensions/Hammy Curls.
 
Arms (Tues, Fri) --
(Bi's) - Preacher, DB Curls, Ez Curl BB Curls, Negatives
 
(Tri's) - Close Grip Bench, Dips, Skull Crusher, Tri Extensions
 
Back and Shoulders (Wed, Sat) --
(Back) - Deadlifts, Lat Pulldown/Pull Ups, Hammer Strength Rows, Reverse Pec-Dec
 
(Shoulders) - DB Press, Upright Rows, Shrugs, Smith Machine Press
 
I enjoy working out everyday.. that's another main reason why i do a split but with this new Keto Diet, it recommends a FULL BODY workout after the carb up. Also training 3 days a week (instead of 6) seems smarter since i'll be on keto and towards the end of the week, it'll be harder to work out.  I also plan on doing HIIT, and would be done on days i won't be training. (Tues/Thurs/Sunday)
 
I've read about the success of push/pull methods but i'm still really unsure of how to set one up, or if it would be ideal.
 
Need help, need advice and most of all, need guidance. >.<
 
Thanks in advance =]
 

Swollen 24/7

Supps: Whey, Mono, Fish Oil and Animal Pak.

Leg extensions are damaging to the knees. Leg presses are worthless, just stick with your squats and if you need another quad movement lunges are fine. Replace hamstring curls with glute/ham raises, what you named is a  traditional split.

Here's a good full body routine to apply with DC principles: http://www.discussbodyb...Y-FULL-BODY-m303404.aspx

Just instead of doing 3 x 10 or 4 x 8 use DC principles, perhaps do 5 x 5 for squats and deadlifts and use 3 x 10 for barbell rows, or you could just use 5 x 5 for those too, doesn't matter. That routine, the keto, and an EC stack and you should be good to go.

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

"Monday:
Squats
Incline Bench Press
OH Press
Bent Over BB or DB Row
Weighted Pullups or Pulldowns

Wednesday:
Deadlift
Flat Bench or Weighted Dips
Arnolds
Seated One Arm Rows
Weighted Pullups or Pulldowns

Friday:
Squats
Incline Bench Press
Hang Clean & Press
Bent Over BB or DB Rows
Weighted Pullups or Pulldowns"

That routine?

DC Principles.. 4-5 at a time "30 Sec Breather" in between and continue until i reach 15?

Do that for the heavy compounds and maybe...

6-7 at a time "30 Sec Breather" in between and continue to 20 for the Rows and Lighter Compounds/Isolations? 





 

Swollen 24/7

Supps: Whey, Mono, Fish Oil and Animal Pak.

I saw your example in the EC Post..

Hmm.. Doesnt seem like much volume though.

Swollen 24/7

Supps: Whey, Mono, Fish Oil and Animal Pak.

I would suggest looking into Starting strength/billstarrs/madcows intermediate 5x5 if your failry new to lifting.

If you have a pretty good background I would give madcows advanced 5x5 or texas method a look. Best gains I have ever gotten so far have been from madcows/texas method. So I may be a bit biased.

You can basically structure your own based on your goals.

Monday

Squats 5x5
Bench 1x5
Cleans 3x8
+ assistance exercises

Wednesday

Front squats 3x5
Press 5x5
Deadlifts 1x5

+ assistance exercises

Friday

Squats 1x5
Bench 5x5
Hang cleans 3x8

+ assistance exercises

example ^^

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"

Leg extensions are damaging to the knees.

 
soo could you prove this ? when i was working toword 500 lbs squat i incorporated these into my routine and it helped obtain the last 25 pounds i was looking for after i stalled
 
 
no diet change an didnt take out anything
 

Leg presses are worthless

 
that i agree with
 
 
 
 
 
 
also hang clean's are an excelent leg builder so definately put these in

I've been lifting for about 18 months now and believe i'm placed in an intermediate class.

First Q: Assistance Exercises?

Second Q: Whats the rest periods look like between sets?

Swollen 24/7

Supps: Whey, Mono, Fish Oil and Animal Pak.

typically rest periods for programs like these are 2-5 minutes, usually taking closer to 5 as you get closer to 1rm work.

Assistance exercises are typically core work, or something extra you feel you need to work on. For example, say you wanted to focus on chest more even though your doing bench/oh press. You could through in something like 2x15 dips, or maybe 2x10 incline.

My assistance exercises for example are typically 3-4 sets of abs and the 2x dips/pull ups/gluteham.

I would keep most of your assistance exercises to 2 sets and not too heavy if it involves a barbell or dumbbells. Adding these can help, but the focus needs to be on the big compound lifts.

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"

stalloneIs#1toMe

Leg extensions are damaging to the knees.

 
soo could you prove this ? when i was working toword 500 lbs squat i incorporated these into my routine and it helped obtain the last 25 pounds i was looking for after i stalled
 

Yep. See when you perform a leg extension, loading is applied perpendicular to the long axis of the tibia, which creates a shear force in the patella. Leg extensions also to stress the anterior cruciate ligament because during the concentric action, the quads react by pulling the tibia forward which is called tibia translation, the anterior cruciate ligament then in turn opposes the action of the agonists (the quads) by trying to prevent this phenomenon. Since the squat and lunge are more multi-jointed in nature, both the hip and the knees are activated allowing the hamstrings to contract as a co-contractor / eccentric stabilizer alleviating the tension to the quads during tibia translation. This makes the movement mainly compressive and since a joint is better able to withstand forces from compression in opposed to shear it therefore allows the squat and lunge to be more joint friendly.

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

Mcswollen


"Monday:
Squats
Incline Bench Press
OH Press
Bent Over BB or DB Row
Weighted Pullups or Pulldowns

Wednesday:
Deadlift
Flat Bench or Weighted Dips
Arnolds
Seated One Arm Rows
Weighted Pullups or Pulldowns

Friday:
Squats
Incline Bench Press
Hang Clean & Press
Bent Over BB or DB Rows
Weighted Pullups or Pulldowns"

That routine?

DC Principles.. 4-5 at a time "30 Sec Breather" in between and continue until i reach 15?

Do that for the heavy compounds and maybe...

6-7 at a time "30 Sec Breather" in between and continue to 20 for the Rows and Lighter Compounds/Isolations? 





 

Once you get used to DC you'll be the better judge on your RP's. Macow's program is a good program but wasn't designed to be done in a calorie deficit, don't do that until you start bulking again...

For isolations the 15 second breathers might be better, then the heavy compounds the 30 seconds might be better. With rows, deadlifts, and maybe pullups you wouldn't want to do a DC technique, stick with conventional sets of a rep/set scheme of your preference.

The program in this post is exactly what you need with your EC stack. Good luck.

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

MVP,
   As a general rule all compound movements are safer and more beneficial than all simple (single joint) moves, right?  The body was designed for its parts to work in concert, not in isolation.  And with single joint exercises, it would be better if the more proximal joint were held in relative isometric position by contracting stabilization muscles rather than relying on a piece of apparatus to hold that joint is place, right?  As an example, a standing barbell curl would be preferable to the preacher bench if my logic holds.
   If a bodybuilder feels the need to do isolation work, are benches, etc. a necessary evil or can sculpting be accomplished using simple movements where the proximal joint (hip or shoulder, or even elbow in the case of chest work) is isometrically held via stabilization?  Example:  Will I get max bicep growth with standing curls or will I need to incorrporate preacher and concentration curls as well, even though I'm guessing some shear may be taking place?

Your logic is correct and it's a good way to say it and think of it. Your stabilizers should hold the weight in place, not a machine. When you set on the toilet you don't have rails guiding your ass.

I would always opt. for standing movements over seated personally, it's easier to add to standing barbell curls. Concentration curls are intended to hit the outer head of the bicep, the same result can be done by simply going closer with a grip. For an advance bodybuilder on steroids or just extremely advanced, if they cannot increase the resistance or volume on their current curls than maybe adding another curl variation is effective, but that's something you'd have to ask a person on that level of training.

If what you're saying is a single jointed exercise performed seated vs. standing? Or machine vs. barbell? Personally, I like to do a lot of my isolations in a machine. Compounds activate more stabilization and synergists so they should be performed with traditional free weights IMO for the overall better workout. But when it comes to isolation I don't think it matters as much; for instance, I do fly's in a machine over dumbells because I feel they are easier on my shoulders and has a more constant tension.

According to studies, and I'm not sure if this relates to versions of movements i.e. incline presses vs. flat, but hitting a muscle (even if it's at the same motion) can help increase the overload and/or can activate more motor units. Example, someone stalls with their squat so adding lunges can both increase the overload by making the muscle work harder since the squat has stalled and activate more motor units.

As far as preacher curl and barbell curl, I'm not really sure. I could imagine it'd to the same thing since it's the same movement and motion with the minor exception to the positioning.

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

Thanks for all the help everyone,

Yeah i'll prolly run that w/ keto for 12 weeks then hop on a strength routine (Madcow/Texas Meth) if im satisfied with my progress. I'm pumped for this routine and diet, i'll be keeping track of progress and i'll let you guys know how things are going =]

Swollen 24/7

Supps: Whey, Mono, Fish Oil and Animal Pak.