hotdog23
New Member
Totally agree. I gotta hit everything at least twice every 8 days. I'm pretty OCD about my programming
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Anabolic Steroids
Full body... might be a good idea.
- Thread starter mranderson30
- Start date
spj
New Member
Thanx for posting, I was just about to create a full body thread. I'm going to this tomorrow. I believe with m w f full body, mostly compound movments, with 4 days off, that's 4 days to rest and grow. I will vary each session for example Mondays will be squats, wed deadlifts, fri leg press. The layout will look like this
Mon day
squats x 4
lunges x4
calves x4
bb flat bench x4
incline db x3
pullups x4
db rows x3
shoulder press x4
back arm dips x4
bb curls x4
hanging leg raises x3
like I said everyday will be the same movements but diff. Also say on wed I will start with incline bench first then do dB flat. I may super set push pull to save on time Arnold style.
Mon day
squats x 4
lunges x4
calves x4
bb flat bench x4
incline db x3
pullups x4
db rows x3
shoulder press x4
back arm dips x4
bb curls x4
hanging leg raises x3
like I said everyday will be the same movements but diff. Also say on wed I will start with incline bench first then do dB flat. I may super set push pull to save on time Arnold style.
spj
New Member
Also I will keep the compound movements 6-8 reps and isolated 8-12. It's very important Imo any way to make sure u don't do say back arms before chest, bis before back, etc.n of course make sure u do the compound before isolation.
I apply full body workouts every few months for two to six weeks at a time. It is a nice change of pace. I will only train 3 or 4 times a week while on a full body workout and cut my sets way down. Maybe cardio, abs or calves on the "off days."
I do both. The full body is good but make no bones about it, it'll take its toll on you after a hard 6-8 wks. I switch back to traditional splits in between and doing volume but stopping short of failure
spj
New Member
What's everybody's thoughts of diet on the 4 days off? I'm doing M W F. I was told to lower my calories by 1/3 which to me, seems like too much. I was going to keep the same obviously minus the pre and post meals. My calories now are 4300 300 g carbs clean, 400 g protien and 100 g fat. My workouts will be high weight low reps, 6-12. Mostly compound. I just finished cycle and start pct in a week. My goals are to put on lean muscle.I'm 6' 193 under 10% bf. I do not want to pack on any fat just to add weight to the scale. More than anything, I want to maintain what I've gained on cycle. Thanx.
weighted chinup
Member
Don't lower calories on off days. Keep daily calories the same for the whole week.
spj
New Member
That's what I thought too. That's a grow day. Thanx for your advice.
Some guys burn around 400 calories with a good 45min to one hour weight session so that being said 1 gram of carb equals 4 calories.So on those off days what are you going to do with that 1600 calories?I can bet you pack on fat and not maintain that 10% or under you sit at.Now if it were me I would try a few different things ..you have to mess around to see what works.You can first consume just 200grams carbs on off days and see how your body reacts.Or you can consume 350 grams protein and 250 grams carbs on off days.Fats are left alone with those two options..fats are good and you need them more so coming off and being natty.The last option would be to evenly subtract 400 calories from protein,fats and carbs...carbs as said before equally 4 calories,protein 4 calories and fats 9 calories.Don't be afraid to cut protein and like I said play around with those numbers.
spj
New Member
Thanx. Holy shit, I just got done with my first workout and it was insane. I hear what you are saying about the left over carbs. One thing I just realized after just one workout is I will need to get a better preworkout in. I also think I will up my overall calories and carbs on workout days. Maybe substitute what I take off for my rest days and use on my workout days. I was sweating like crazy and got a euphoric high towards the end. I did it in 110 mins. I actually was going to push/pull superset but idk I was in the zone and honestly forgot. I also recorded all my weight, and reps. It's something I always meant to do for the last idk, 10 years, but finally did it. I will play around with my diet and keep u posted. This is more of a challenge than I had anticipated. I see now why it was stated earlier about it taking a toll in your body and to only do it for 6 to 8 weeks.
spj
New Member
Also, I ended up doing 40 sets total. Is that too many? I remember reading not to exceed around 24 sets a day.
Full body works well as a low volume high frequency approach.Cut your sets in half.Also consider one exercise per body part.
I prefer full body. I like frequency and I do not need huge volume or beating a small group into the ground in order to get stronger.
I like to do 3x a week (mon, weds, fri).
Main lifts:
Squat 5x5
push movement (overhead or bench variant) 5x5
Pull movement (Row off the floor or deadlift variant) 5x5
Assistance lifts:
Pullups 2 or 3 sets of 8-12
Dips 2 or 3 sets of 8-12
Accessory lifts:
barbell curl 3 sets of 8-12
EZ-bar tri extensions 3 sets of 8-12
situps or leg raises for a few sets at the end of every workout.
I am going to start working on some cardio on the off days soon to try to cut about 10 lb of fat.
I like to do 3x a week (mon, weds, fri).
Main lifts:
Squat 5x5
push movement (overhead or bench variant) 5x5
Pull movement (Row off the floor or deadlift variant) 5x5
Assistance lifts:
Pullups 2 or 3 sets of 8-12
Dips 2 or 3 sets of 8-12
Accessory lifts:
barbell curl 3 sets of 8-12
EZ-bar tri extensions 3 sets of 8-12
situps or leg raises for a few sets at the end of every workout.
I am going to start working on some cardio on the off days soon to try to cut about 10 lb of fat.
spj
New Member
Yeah I can't stand it when ppl will do 20 + sets of biceps. It's such a small muscle and that's over kill. More is not always better.
johnnyBALLZ
New Member
You said burn 400 calories in a workout and 1g CHO = 4calories but then you multiplied the two to get 1600 calories. I think you meant to divide the two and say 400cals is 100g of CHO. Also the calories on non-workout days goes towards recovery from the previous day's session. Recovery takes calories among other things.
I can see where full body workouts could be very good from a conditioning stand point. If the OP's goal is strictly staying fit then this might work.
Personally there is no way I could make it even a month doing true full body workouts at any high level of training. 90 minute workouts lifting heavy and full body for me would be a recipe for getting injured.
My goal is strength as I'm a powerlifter but even if my goals were general fitness a full body approach wouldn't work for me personally as 90 minutes is longer than I can keep up the intensity I need to put in a really good workout on a regular basis and my CNS wouldn't recover quick enough to do it again two days later.
1 gram of carbohydrate=4 calories ..100 grams equals 400 calories..he's off 4 days per week 4x400 =1600 in the reality I'm from..1600 calories per week..he dosnt need that much to recover and grow on off days with the amount of fats and protein in his diet and hence he wants to stay under 10% bf... Thinking he didn't want to be one of the fat fucks at the gym that says 'Oh I'm in a bulk right now'.Have you ever heard of the anabolic diet?
Also at his age,height and weight he only needs around 2800,3000 calories per day just to maintain meaning not loose or gain size.
Last edited:
I didn't realize you were basing it off 4 days, thought it was just for the one. My apologies.
If his TDEE estimation is accurate and he's basing his energy intake on his goals there's no need to cut calories on off days. That's already calculated into his energy intake and expenditure.
I have heard of the anabolic diet. Just another type of diet that can work or fail.
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