[danieltag1]

About a year and a half ago I started becoming interested in full body training. At that time I was doing a typical 5 day split routine. Eventually I read enough to convince myself that there was some method behind the apparent madness and I put together a basic 3 day full body routine. After a couple months I started to notice little changes here and there. Then, I got bored with the routine so I switched back to a split program, this time working out three days a week, different body parts each day. Now I'm back on a full body program, lifting every other day, alternating the lifting days w/ HIIT cardio (wind sprints) and although I've only been back to the full body for a month, I can say, without any doubt in my mind that, for me at least, full body training is the way to go. I wanted to post my current routine and just get any feedback from you guys as to where I could improve.

Day 1: Jump Rope 5 min, Hang Clean, Dips, Close-grip Chins, Cable Pullover, Over-head Squat, Squat, Leg Curl, Barbell Row/T-Bar Row (alternate between the two), Upper Abs, Extreme Stretching for entire body

Day 2: Wind Sprints

Day 3: Jump Rope 5 min, Seated/Standing Calves (alternate), Inc/Flat Bench (alternate), Wide-grip Chins, Close-grip Bench, Inverted-grip Seated Rows (using a lat pulldown bar), Walking Lunges, Stiff-leg Deads, Lower Abs, Extreme Stretching for entire body

Day 4: Wind Sprints

Repeat

Each of the weight lifting workouts take about an hour and ten minutes with the jump rope warmup and the stretching at the end included.

[ibanezman88]

i don't believe in these type of workouts to gain size. you need more than just 1 or 2 exersises for a particular muscle to grow and you need to do them consecutively. at least that's my optinion.

[justlift32]

^cosign. I agree with you Ibanez, in the fact that it has always worked for me.

To each their own, but I just have a hard time believing only 1-2 exercises per bodypart results in mass gains.

[under construction]

I train the way you guys do with volume and like it better also but some do pretty well with abreviated training.

[justlift32]

^the only way I like doing that was when I was training for football in HS and College. If you lift properly with a limit on volume and train bodyparts more than once a week, strength gains are greater IMO!

[ZackKnight]

not much to say here. i was just gonna say that i like ur henry rollins quote there Dan. u know much about rollins?

[justlift32]

Originally Posted by ZackKnight

not much to say here. i was just gonna say that i like ur henry rollins quote there Dan. u know much about rollins?

I know a little Zach. I like that quote especially.

[tigeraj2]

im getting excited by all these full body threads! finally! go full body!!

[danieltag1]

Whenever I do split training I feel soft and swollen as opposed to hard and tight when I'm on a full body program. Also I hardly see any strength gains with split programs but as soon as I switch to full body I'm making gains within the first two workouts. I know that split allows you to train with more volume and from different angles but I think that intensity is sacrificed for the price of volume and when it comes down to the two, for me, intensity is much more important. Full body also places a greater metabolic demand on your body and forces your body to quickly adapt to synthesizing proteins faster via increased test production.

I don't think there is even such thing as complete isolation either. If you just wanted to train chest, you could not avoid involving your shoulders and triceps, as well as you lats to some extent. It just doesn't make sense to me to do chest on monday then shoulders on tuesday, let's say, after you just worked them the day before. I say train everything at once balls to the wall using compound movements to stimulate a greater hormonal response, then let everything rest, and do it again.

[tigeraj2]

also i think full body allows you to listen to your body better. say you plan on working every other day but you work really hard monday you could not work again til thursday or maybe to a light workout wednesday

[ZiR RED]

Daniel, I don't like your exercise order. You should always train biggest muscle/most complex movement first and work your way to smallest single joint.

To everyone else: If you're chest day consists of 3 exercises of 3 sets, then you are doing 9 sets per week.
If I do 3 sets for chest, 3 times a week on my full body workout, then I am getting equal volume. I am also getting greater stimulation and am able to handle greater loads on each workout (think 9 sets of bench in one session, or 3 sets split over three). Lastly, all the research points to high frequency producing greater gains even when volume is even.

Br

[ZackKnight]

ahhh gotcha dan. yeah, it's rare i meet somebody who posts a rollins quote. he's def a smart guy even though he came from a rough background