Full Body Program?

[davidjroberts]

First, another pat on your back for shipping a new book and program. Putting this work out there not only requires skill to develop it but also courage because you're putting yourself out there with it. That creates enough fear for most people to stop them from ever shipping. Just one more change...

It sounds like you've really thought this one through and learned from your accumulate experience. Can you train congress?

Since you've been working this new program yourself for 10 months, can the men benefit from this program too - if their goal is strength? There are more birds that can beat me than I care to admit, I'm sure, so I presume the answer is yes!

Cheers and keep shipping, initiating and being weird (that's a good thing because being normal is rubbish!).

[bark50]

For each movement category, I've created a progressions, starting with the very easiest exercises and gradually progressing to the most difficult.

Darn. I'm kicking myself for not copying that Progressions section of the forum before it disappeared: http://www.marklauren.com/forum/viewtopic.php?f=3&t=2753&p=9790&hilit=+electronic#p9790

[Mainer]

Thanks Mark for the reply.

If you marketed your book towards Men too I would most certainly purchase it. The fact that it will be marketed towards woman makes me a bit uninterested. Any thoughts about reconsidering that?

Your book is gaining momentum on another forum I follow, Marks Daily Apple. Others are also looking for more flexible programs as we all like what you have provided, would just like it more scalable.

[Mainer]

**BUMP**

[portoman]

Me too ! I enjoy doing full body programs more than focussing on individual aspects per day. I also find it more productive in relation to time !

[Mainer]

++BUMP++

[bark50]

Mainer, have you found a happy medium for a full body bodyweight program that allows you your sprint days and mountain biking? I posted a ladder-like, full body workout I've been doing occasionally here: http://www.marklauren.com/forum/viewtopic.php?f=3&t=5175#p14797. What have you been doing (or experimenting with)?

[Toodokan]

I definitely agree on full body programs. The average gym user who splits programs does this (or similar)

Monday: Chest/Biceps
Tuesday: Back/Triceps
Wednesday: Shoulders/Abs
Thursday: Legs

Problems with above training program
1. Chest worked one time as a prime mover and once as an assist on shoulder day = 1.5 times in a week
2. Back worked one time as a prime mover and once as an assist on shoulder day = 1.5 times in a week
3. Arms worked 3 days in a row, even on chest & back exercises, bicep and triceps are working , also on shoulder day!
4. Legs worked once
5. Abbs worked once

I really am a big believer in QUALITY over QUANTITY. People can do 6 exercises for chest and say they are sore for a week, but what that does is over-trains you. If you can do 10 exercises with what ever sets you are doing it means you wasted time with 9 of them. 1 Exercises per body part is enough if you overload them correctly. This means at the end of what ever sets you are doing you could not do any more reps.

Just my opinion.

Cheers
Josh

[Uli12]

Hi, I started YAYOG in June, in the intermediate class which I just finished. I'm loving it and my wife thinks I'm mad given how serious I am about it, not missing a single day. The book is great and I enjoy the discipline of working with the app - I have never invested € 1.59 in something as useful. The variety of the program with the different training formats is great. As I am not yet able to pass the Masterclass test Iwill do 1 to 2 more cycles of Intermediate program before hopefully being ready for Masterclass.

My only concern with the program is regarding the frequency of training each muscle group: I was used to 3 full day workouts in my previous fitness training (with some equipment, 8 exercises with 2-3 sets each). I have the feeling that also with YAYOG I would progress faster by training each muscle group 2-3 times a week.

Rather than coming up with a completely new program I plan to do the following small changes to the 10 week program to train each muscle group twice a week. Basically I will follow the logic of the Ladder sessions of having mixed pull / push sessions on day 1 and 3 and leg / core sessions on days 2 and 4 throughout the entire program:

Week 1-2: no change
Week 3-4: swap 2 push ecercises for 2 pull exercises on day one and vice versa on day 3, similarly do 2 core and 2 leg exercises on day 2 and 4
Week 5-6: add a fourth superset combination on each day, and as per the above in week 1-4, do 2 push and 2 pull combinations on day 1 and 3, and 2 leg / 2 core combinations on day 2 and 4
Week 7-10: ladders, Intervals and supersets as per the above. For tabatas, add a fourth set and apply the same logic of "2 plus 2". Stapper remains unchanged.

These changes will lengthen the program but only very slightly (no additional time in weeks 1-4, 32 extra minutes per week in weeks 5 and 6, 14 additional minutes per week in weeks 7 - 10).

What do people think?

[Mainer]

Mainer, have you found a happy medium for a full body bodyweight program that allows you your sprint days and mountain biking? I posted a ladder-like, full body workout I've been doing occasionally here: http://www.marklauren.com/forum/viewtopic.php?f=3&t=5175#p14797. What have you been doing (or experimenting with)?

Sorry for not replying sooner, I kinda gave up on this forum and training since author feedback was limited. Just stopped by to see if anything has changed, apparently not unfortunately. Switched over to TRX training now to change it up a bit. I did try the full body workout #1 I posted and liked it as it fit in nicely with mtnbiking and sprinting.