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3 days/week fullbody workout

Training discussion on 3 days/week fullbody workout, within the Bodybuilding Forum; Alright, so what if I do these accessory exercises... Workout A Deadlifts Bench Press + 1 or 2 accessory lifts(barbell ...


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Old 03-31-2012, 03:19 AM   #11
jaafar
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Alright, so what if I do these accessory exercises...

Workout A
Deadlifts
Bench Press
+ 1 or 2 accessory lifts(barbell curl 3x8)

Workout B
Squats
Overhead Press
+ 1 or 2 accessory lifts(chin-ups 3x6-8)

Workout A
Deadlifts
Bench Press
+ 1 or 2 accessory lifts(calf raises 3x12-15)

Week 1 - ABA
Week 2 - BAB

Looking forward to answers! Thanks
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Old 04-01-2012, 12:54 AM   #12
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yeah that's pretty much exactly what i am doing currently, except i am only dead lifting and not squatting at the moment. i also do not do calf raises because my calfs are already nice and i just don't see the use, but to each his own. my opinion is that if the squat and dead lift, by far the two most useful exercises in the gym, don't train them, then they probably don't need to be trained.

i am on a calorie deficit at the moment, trying to cut down from 167 to 155, and i am currently at about 163, after a ton of muscle gain (evident by a large % increase in my lifts, after 4 months of nothing but video games, fast food and soda) and supplementing creatine, so my results are coming along nicely.

i don't recommend not squatting, but i just don't have the energy to squat safely (i workout alone) on a caloric deficit and still be able to do cardio and another lift, without possibly over training. my blood sugar is very irregular when i work out but now that my diet is cleaner it's starting to not be an issue.

buy the book starting strength by mark rippetoe and lon kilgore, and youtube search mark's name and watch all the videos. there is also a website for starting strength where all of the admins pretty much know what they're talking about. note that he advocates the low bar squat for training so if you don't already squat like that then it will seem different.
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Old 04-01-2012, 02:28 AM   #13
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I think full body workouts can be very effective for beginners because they help you build your foundation of strength. But as you progress you'll most likely need to split your routine a little more.
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Old 04-01-2012, 10:55 PM   #14
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Alright, thanks people. But what should I do with my triceps? Shouldn't I do dips or smth? Or triceps gets trained when I do compound exercises?
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Old 04-03-2012, 06:09 PM   #15
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Triceps get trained with bench and military press. You could throw in dips as an accessory if you wanted. It's a great strength and/or size building movement as well.

IW
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Old 04-09-2012, 06:24 PM   #16
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Quote:
4. Barbell Behind Neck Press 3x8
Get rid of these unless you are not fond of your rotator cuffs.

Why not look into the Bill Starr routine and its variations.

Don't make up something yourself, use something that's been around for a while and has worked for others.

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Old 04-13-2012, 04:14 AM   #17
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Quote:
Originally Posted by BG5150 View Post
Get rid of these unless you are not fond of your rotator cuffs.

Why not look into the Bill Starr routine and its variations.

Don't make up something yourself, use something that's been around for a while and has worked for others.

Well, I am not doing that.

That's the workout I am doing and people said it's great.

Workout A
Deadlifts
Bench Press
Barbell curl 3x8

Workout B
Squats
Overhead Press
Chin-ups 3x6-8

Workout A
Deadlifts
Bench Press
Calf raises 3x12-15

Is it bad or something?
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Old 04-13-2012, 04:16 PM   #18
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Clean bulk is the way to go. Listen here is my split, day 1-4 chest back abs. 2-5 shoulder bi and tri. Days 3-6 Quads hams calves. 15,12,12,12. Now before I hear, where is the strength and other flame crap, go 2-1-2 under control for each rep and add 5 lbs a month as long and it's with good reps. Keep your calories high and you will be fine.

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Old 04-15-2012, 06:46 PM   #19
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Hey, Iron worker is pretty spot on as usual. I just want to remind Jaafar (and any other curious reader) that you will have to test out your routine for 2 weeks and see what your results are. Then adapt accordingly, or continue if the results are positive. It's all trial and error.

Bodybuilding is based on scientific principles rather than cut and dry strategies. Ever body is different in the way it reacts to the stimulus of weight training, so it is dependent on how your own body reacts...not how ours act.

That's why we can give you examples and routines, meal plans and such...but you have to test and adjust accordingly.

Why else do you think the pro's have their own personal trainers and dietitians? Because it's not as hard a science as we're led on to believe.

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Old 05-05-2012, 10:59 AM   #20
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Alright, I got it. So should I do this workout

(Workout A
Deadlifts
Bench Press
barbell curl 3x8

Workout B
Squats
Overhead Press
chin-ups 3x6-8

Workout A
Deadlifts
Bench Press
calf raises 3x12-15
)

as long as I progress? Some of my friends told me that I shouldn't do same workout for more than 5months? What do you suggest?
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