Full Body Program?

[Mainer]

*****************BUMP*******************

[Mainer]

Any new news??

[zacharylekas]

wouldn't a full body program deprive you of being able to fully rest your muscles? wouldn't this lead to over training your muscles? I'm a little confused. HELP

[zacharylekas]

For the full body I'm not sure how that fits with your methodology. Currently recovery days are built in to the programme by skipping each major muscle group for at least one day - if adding three or four days of full body where will recovery days come from?

my exact concern too my friend!

[mightstone2k]

The program could do three days of full-body with rest in between:

M - exercise
T - rest
W - exercise
R - rest
F - exercise
SaSu - rest

Although that does lead to you doing one less day of exercise. Two less than in the undulating block.

[Sven]

Hi Mark

Any news about it ?

Greets from Germany !
Sven

[Mathias63]

If anyone don't mind checking this routine out, it is for a Full Body Workout. Made up myself, I am by no means an expert (you'll probably notice that once you look through the routine, LOL). Comments and advice would be much appreciated.

I want to focus on the back muscles at the moment. What do you think of it? I plan to do this for 6 weeks then change the exercises. Would that be an adequate amount of time or will the body adjust before 6 weeks and not progress as much? I intend to change the weights throughout this routine.

Note: Concentrate on the back
Chest Exercises
Bench Press x warm up bar only (18kg)
Bench Press x 12 reps 10kg plates
Bench Press x 15 reps 10kg plates
Bench Press x 16 reps 5kg plates
Core
Plank x 01:00 x 2
Side Plank (both sides) x 00:30 x 2
Back/Shoulders
Back Lat Pull Down x 20 reps 7 pins
Back Lat Pull Down x 13 reps 9 pins
Back Lat Pull Down x 15 reps 8 pins
Seated Rows x 20 reps machine (15kg)
Seated Rows x 12 reps machine (35kg)
Seated Rows x 12 reps machine (25kg)
Upright Rows x 12 reps 20kg bar
Upright Rows x 15 reps 15kg bar
Upright Rows x 20 reps 10kg bar
Abs
Bicycles x 25 each side
Crunches x 30
Reaching to the side x 25 each side
Arms
Dips x 20
Tricep Extensions x 15 - 12.5kg dumbbell
Tricep Extensions x 15 - 12.5kg dumbbell
Dips x 12
Legs
Lunges x 20 x bar only (18kg)
Lunges x 15 x bar only (18kg)
Lunges x 12 x bar only (18kg)
Stretching

I'm never sure what people mean when they say change routines so the body doesn't get bored. For example, would changing from bench press to flyers after 6 weeks be considered changing routine?

[Mainer]

Still no action, bummer!

I am looking for a three day program so I can incorporate one sprint day during the week into my workout, the current workouts wouldn't allow it, also would allow me one day to mtn bike on the weekend. Any ideas anyone?

[bark50]

Any ideas anyone?

Well, you did say anyone, Mainer, so here are a couple of full-body workouts I've been doing:

(1) Pick a challenging interval or superset program. Do all the exercises following the rows instead of the columns. So, you start with row 1 push, then go to row 1 legs, then row 1 pull, then row 1 core, then row 2 push, row 2 legs, etc. Rest only when you need to. Go to failure on all the interval exercises and to failure on the second exercise of the supersets. Today I did the master class interval program like this and got through the entire grid twice in 30 minutes.

(2) Pick 1 or 2 exercises from each group of push, pull, legs, and core. (That's 1 or 2 exercises for push, 1 or 2 exercises for pull, etc.) Try to pick exercises where if you did just one set, you would fail around the 10 rep mark. Start with a push exercise (guess it doesn't really matter what you start with). Do enough reps until you feel uncomfortable but don't go to failure. This uncomfortableness occurs for me around the 5, 6, or 7 rep mark. Follow with the leg exercise doing the same. Then pull and core until your back to a push exercise. Go through push, leg, pull, and core several times always going till you're uncomfortable but not to failure. Eventually, you get to a point where doing just 2 or 3 reps gets you pretty darn uncomfortable. When that happens, do a couple more push, leg, pull, and core blocks taking them to failure. A routine like this can take me up to 45 minutes. For me, it's a killer.

[Mainer]

Thanks Bark50.

I am looking for a full body program so I can work out 3 days a week using YAYOG and then use one day during the week to sprint and one day on the weekend to Mtnbike. Your thinking along the same track I am I will let you know what I come up with based on some of your recommendations.

When I lift weights I do a full body workout two days a week (monday and Friday), one of those workouts involves squats and the other involves deadlifts. Each workout I increase the weight by 2 - 5 lbs, constant improvement. It is a 12 week cycle, first 4 weeks 12 reps, next 4 weeks 9 reps, last four weeks 6 reps. I borrowed this routine from the book Braun. I really liked it and gained strength and size and it allowed me a sprint day and a mtnbike day. This is what I am trying to get to on Mark's program, a little leeway for other activities. I understand its not what he published and that's fine I have completed the basic program and someday will do more, I just want to do the other things too right now too while also using some of his principles.

PS: I did just fine as far as recovery and growth on the full body workout so I assume the same could be done here.