Changing from a split to full body...

[dcx17]

Hi all.

Currently I train on Mon, Wed, Fri doing upperbody on Monday/Friday and legs on Wednesday.

My current routine is:

MONDAY

Incline Dumbell Press 3 sets 12 reps

Bench Press 12, 10, 8

Shoulder Press 3x 10

Dips 3x 12

Cable rows 3x 10

Hammer curls 3x 10

incline DB curls 3x 10

assisted pull ups 3x 10

Chest press 3x 12

WEDNESDAY

Squats 3x 10 OR 12, 10, 8

Split Squat 3x 10

45 degree Leg Press 3x 12

Toe press 3x 12

Deadlift 3x 10 OR 12, 10, 8

Leg curl 3x 10

Calf raise 3x 12

Hyper extension 3x 10

FRIDAY

Bench Press 3x 10 or 12, 10, 8

Incline DB press 3x 12

Shoulder press 12, 10, 8

Skull crushers 3x 10

Bent over rows 3x 12

Hammer curls 3x 10

incline DB curls 3x 10

Pec Dec 3x 10

Shrugs 3x 12

I'm thinking of changing Friday to a fullbody:

Lunges 3x 10

Leg extension 3x 10

Leg curl 3x 10

Leg press 3x 12 OR 20-rep Squats

Deadlift 12, 10, 8

Bench Press 12, 10, 8

DB curls 3x 12

Skull Crushers 3x 12

Military press 3x 10

Has anyone else mixed up their routine like this before? Did you get good results? I realise this will give me almost 1.5 Leg days, but I suspect it will be good for growth. I'm also thinking about lowering the reps and increasing the weight, since I want hypertrophy.

cheers,

dcx

[Cammo]

I'd like to know why you've been neglecting your legs so much??

Your upper body will reap the benefits of the lower body work.

If this is the way you want to take your routine, I would suggest UPPER, FULL BODY, LEGS as a weeks workout, or just do 3 full body workouts.

Squats & deadlifts on the same day is not a good idea - these are both extremely taxing exercises and should be done a few days apart.

I also notice you don't do any ab work???

For your full body workout I personally wouldn't do any leg extensions - just a personal thing - I hate them. I would do your squats & leg press instead.

Here's what I was doing on full body workout - I alternated these every workout:

Workout 1

45º leg press

leg curl

seated calf

bench press

deadlift

lateral raises

bb curls

skullcrushers

cable crunches

Workout 2

squat

romanian-deadlifts (not nearly as taxing as normal deads)

standing calf

inc. DB press

cable row

DB shoulder press

DB curls

overhead cable extensions

hanging leg raise

I'm having a break at the moment doing a dietary detox but might start a max-ot style routine when I get back in the gym - I'll try and crank a journal up here.

I got good results doing full body work 3 times a week - I was doing HST style training:

http://www.hypertrophy-specific.com/hst_index.html

[2guns]

why do u guys train this way? y not say a 5 day split?

can u not get to the gym enough times during the week? or for other reasons?

just interested to know

cheers

[big MAC]

Its not that my head hurts reading that, I just don't see the point. IMO unless you're massive already, so many exercises is just a waste.

[2guns]

Its not that my head hurts reading that, I just don't see the point. IMO unless you're massive already, so many exercises is just a waste.

what u mean by this?

you dont see the point of all these different exercises?

or u think there is just too many exercises fullstop?

because i prefer to do less sets on each exercise and to do more different exercises for my workouts.

[2guns]

but let us know how u find this style of workout, will lke to know how it goes.

[poos_n_wees]

why do u guys train this way? y not say a 5 day split?

can u not get to the gym enough times during the week? or for other reasons?

just interested to know

cheers

Whats so magical about a 5-day split? Theres so many different ways to train.. a bodypart split is just ONE tool from a big toolbox - so to speak.

The volume from those fullbody workouts is pretty hyooge :shock:

[Cammo]

I just like to mix things up a bit.

I'm not one to stick to a routine day in, day out when I know that muscles respond to change as well as overload.

I've done alsorts including 4 day splits, upper/lower splits & full body routines. They've all given me results.

I would get bored senseless if I didn't try new things now & then.

[dcx17]

I'd like to know why you've been neglecting your legs so much??

Your upper body will reap the benefits of the lower body work.

If this is the way you want to take your routine, I would suggest UPPER, FULL BODY, LEGS as a weeks workout, or just do 3 full body workouts.

Thanks, I'll try this - and give some thought to your full body routines. There are a few exercises I've never tried and it's about time to mix my routine since I seem to be hitting a plateau.

When I first got into lifting my trainer gave me a legs day that had ab work in it - incline crunches, swiss ball work and the like. My lower abs grew and firmed alright - the problem is my mids and uppers stay pretty static. A quick check on exrx.net shows a multitude of ab options - so I'll try giving some a go again. Like others, I'm on a mission to get hY00GE!

[Cammo]

That's strange - most people have a harder time with their lower abs.

exrx.net is a great site isn't it!

Good luck.

[2guns]

Whats so magical about a 5-day split?

im not saying its magic,

just used it as an example, when i was asking why he likes to train this way.

i know theres lots of different ways to train, would u of been more happy if i had of used 4 day split or wateva u do as my example? :pfft:

[dcx17]

Hi all.

Thought I'd post an update (for anyone who cares :grin: )

Did Legs on Monday, went fine, upper body on Wednesday, went fine and full body today - and that went well, too - I just started military press and I think I'll stick with it - I seem to get more out of it than I do the shoulder press machine. I work with dumbells on upper body day, so using the bar makes a good change.

I did the legs first but had to leave 20 rep squats (because the rack was in use) until towards the end. No problems - I had expected though it would go something like this:

CNS: "Now then, legs - We want 1 set of 20 rep squats. ATG, no BS. Now...SQUAT!"

[Reps begin. about the time I reach #8]

Left knee: "Light weight!"

Right knee: "Jeez, can't we do squats just on leg day?"

Brain: "No. I want to signal more growth hormone"

Right knee: "Stuff you"

CNS: "What?"

[Right knee shuts up and gets on with it]

Brain [to core]: And don't you give me any lip either"

Core: [Blows raspberries - out my bottom]

Brain: Good thing no one is close by...

Left knee: "Light weight!"

[Later, around rep 18 ]

Brain: "Maintain form! Next week we're supersetting with Deadlifts!"

Right knee "Eh???" :evil:

Back/core both: "What are YOU complaining about?"

Right knee: "Just about there..."

[Reps finish]

Brain: "Right. Onto Arms. Triceps time"

Left knee "Light weight!"

[Dyceast]

:grin:

[mr yoyo]

for variety im giving a full body workout a go. The one instant thing you notice is that you go from just hurting in one place to hurting everywhere...i also have a great deisre to eat more?

will update in 5 weeks when i finish i guess.

[Pseudonym]

:pfft:

[poos_n_wees]

CNS: "Now then, legs - We want 1 set of 20 rep squats. ATG, no BS. Now...SQUAT!"

[Reps begin. about the time I reach #8]

Left knee: "Light weight!"

Right knee: "Jeez, can't we do squats just on leg day?"

Brain: "No. I want to signal more growth hormone"

Right knee: "Stuff you"

CNS: "What?"

[Right knee shuts up and gets on with it]

Brain [to core]: And don't you give me any lip either"

Core: [Blows raspberries - out my bottom]

Brain: Good thing no one is close by...

Left knee: "Light weight!"

[Later, around rep 18 ]

Brain: "Maintain form! Next week we're supersetting with Deadlifts!"

Right knee "Eh???" :evil:

Back/core both: "What are YOU complaining about?"

Right knee: "Just about there..."

[Reps finish]

Brain: "Right. Onto Arms. Triceps time"

Left knee "Light weight!"

[geneticgod]

doing the full body workout, doesn't that mean you would be training for ages to get in enough sets and reps and do a sucessful full body workout?

I read in FLEX that if your training for mass you shouldn't be doing more than one hour per workout, of weightlifting and ou should specifically look at one or two muscle groups per workout.

But i'm definatly interested to see if the full body workout give you good results :nod:

Keep us posted on that

[geneticgod]

CNS: "Now then, legs - We want 1 set of 20 rep squats. ATG, no BS. Now...SQUAT!"

[Reps begin. about the time I reach #8]

Left knee: "Light weight!"

Right knee: "Jeez, can't we do squats just on leg day?"

Brain: "No. I want to signal more growth hormone"

Right knee: "Stuff you"

CNS: "What?"

[Right knee shuts up and gets on with it]

Brain [to core]: And don't you give me any lip either"

Core: [Blows raspberries - out my bottom]

Brain: Good thing no one is close by...

Left knee: "Light weight!"

[Later, around rep 18 ]

Brain: "Maintain form! Next week we're supersetting with Deadlifts!"

Right knee "Eh???" :evil:

Back/core both: "What are YOU complaining about?"

Right knee: "Just about there..."

[Reps finish]

Brain: "Right. Onto Arms. Triceps time"

Left knee "Light weight!"

:pfft:

[ExpensiveUrine]

Its not that my head hurts reading that, I just don't see the point. IMO unless you're massive already, so many exercises is just a waste.

dood, ya kno ya gotsta hit teh musclz from all anglez fo max hipertrofic responz. n00b n3gg3d.

[dcx17]

Hi all.

Did another full body today - I've found military press works better than shoulder press that I do on dedicated upper body day - I think i'll get more out of my shoulders with the free weights than a machine.

Even the 20 rep squats went well...

Brain: to legs OK 20 rep squats. You know the drill, get on with it!

Left Knee: Jawohl, Herr Hauptmann!

Brain: to left knee You getting smart?

Left knee: Nah, I've been smart all along. It's YOU that's dumb!

Brain makes a note to see to it the benefits of oats are not distributed to the left knee for a week

Left Knee: genuinely sorry OK, OK! Sorry.

CNS: OK, you two, you have your orders. Now go to it...

Right knee: YES DRILL SERGENT!!!

Brain: ^%$%#@$%

20 reps banged out, form maintained

Brain: That's more like it. Now I'll shout everyone a reward. Deadlifts!

[mr yoyo]

my 2c

switched to full body 5 weeks ago, 3 sessions per week.decided to use a program i found somewhere using increased % of 1RPM starting at 30% & working to 60% over a period of weeks, with 20 reps per set.

Does it add muscle, yes, i think it does or at least it "looks" that way,i feel like its also increased my general fitness.

downside. I now have days where i feel "fried" and just have no energy, i am not sure but I think i read on here somewhere that sqauts and deads on same day would cause this?let alone repeating this 3 times a week? I do also feel a need to eat more just to keep myself at the same levels?

I am also F**king bored with this routine now so im ditching it, theres only so much of the same a fly attention span can take.

[Pseudonym]

I am also F**king bored with this routine now so im ditching it, theres only so much of the same a fly attention span can take.

That's an excellent point. I think variation is an aspect that's often overlooked, but it's so important - how are you going to train at 100% if you're bored stupid?