Go Back   Bodybuilding.net - Bodybuilding Forum > Main Forums > Training


3 days/week fullbody workout



Reply
 
Thread Tools Display Modes
  #11  
Old 03-31-2012, 03:19 AM
jaafar jaafar is offline
Rank: New Member
 
Join Date: Mar 2012
Posts: 21
Default

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
Reply With Quote
  #12  
Old 04-01-2012, 12:54 AM
Bluecore Bluecore is offline
Rank: New Member
 
Join Date: Nov 2010
Posts: 47
Default

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.
Reply With Quote
  #13  
Old 04-01-2012, 02:28 AM
Kevsworld's Avatar
Kevsworld Kevsworld is offline
Rank: Member
 
Join Date: Apr 2009
Location: Manila, Philippines
Posts: 284
Default

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.
Reply With Quote
  #14  
Old 04-01-2012, 10:55 PM
jaafar jaafar is offline
Rank: New Member
 
Join Date: Mar 2012
Posts: 21
Default

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?
Reply With Quote
  #15  
Old 04-03-2012, 06:09 PM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

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
Reply With Quote
  #16  
Old 04-09-2012, 06:24 PM
BG5150's Avatar
BG5150 BG5150 is offline
Rank: Bantamweight
 
Join Date: May 2005
Location: New Jersey
Posts: 875
Send a message via AIM to BG5150
Default

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.
__________________
There are no stupid questions, just stupid people.
Two wrongs don't make a right, but three rights make a left.
Are you eating while you are reading this? You should be... --hrdgain81
Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow.
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

Well, the Blog's (finally) back (again!):
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

Here is my newly-created World of Warcraft Blog:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
. Feel free to stop by and comment.

Reply With Quote
  #17  
Old 04-13-2012, 04:14 AM
jaafar jaafar is offline
Rank: New Member
 
Join Date: Mar 2012
Posts: 21
Default

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?
Reply With Quote
  #18  
Old 04-13-2012, 04:16 PM
marinevet's Avatar
marinevet marinevet is offline
Rank: Member
 
Join Date: Dec 2011
Location: St. Louis , MO
Posts: 78
Default

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.
__________________
Current Stack
Amino 2222, BCAA, Creatine Monohydrate, Whey Protein, L-Glutimine, Animal Pak
International Fitness Association - Personal Trainer
International Fitness Association - Sports Nutritionist

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #19  
Old 04-15-2012, 06:46 PM
DevonDudeman DevonDudeman is offline
Rank: New Member
 
Join Date: Jan 2012
Location: CT
Posts: 20
3 days/week fullbody workout
Exclamation Reminder.

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.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #20  
Old 05-05-2012, 10:59 AM
jaafar jaafar is offline
Rank: New Member
 
Join Date: Mar 2012
Posts: 21
Default

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?
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > Main Forums > Training


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 03:22 PM.


Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.