[tim290280]

^^ Rocky doesn't post here anymore, check the thread date!

Have a read of HST and similar style lifting protocols. You train all the body but not necessarily all 3 big lifts each day.

[D-Line]

So how does this sound?

MON- BENCH, SQUAT, CLEANS finish up with chest and bi
WED-INCLINE B, LUNGES, DEAD LIFT, finish up with triceps and shoulders
FRI- DECLINE B, FRONT SQUAT, STRAIGHT LEG DEAD LIFT, finish up with back and traps.

SUN- hit up some abs and arms again.

[craftstar]

Personaly i was only able to do a week with whole body workout. At the end of the week i was so sore i could even move. Jes maybe my intesitivity was too high but dammit . I also have to admit that i have been doing split for almost all my bbing. (With little changes ofcourse)
I think that as everything this is personal. If u feel that whole body workout is better for you than do it. There no point arguing about it. On the other hand when i started bbing i used to do whole body and if i remember well i had some good gains

[Cmac]

Alright fellas,
I have been doing the vertical/horizontal quad/hip split for almost a year and though I am far overdue to switch it up, I have fallen in love with this routine and always gravitated back to it. But I appreciate this post and am going to do the whole body routine for a few weeks. I'll keep ya posted on gains. Thanks again for the post.

In case anybody is wondering (vertical/horizontal quad/hip split)...

Day 1 horizontal push press day (reverse split pyramid)
Bench-bar or dumbells 1x6 1x8 1x10, superset w/
Bent over row 1x6 1x8 1x10
Incline-bar or db 1x8 1x10 1x12 superset w/
back flies 1x8 1x10 1x12
hammer curls 1x8 1x10 1x12 superset w/
kickbacks 1x8 1x10 1x12

day2 quads
squats 1x6 1x8 1x10 superset w/
weighted lunges 1x8 1x10 1x12
quad ext 1x8 1x10 1x12 superset w/
calf raises 1x8 1x10 1x12
hanging leg lifts 1x8 1x10 1x12 superset w/
weighted crunches 1x8 1x10 1x12

day 3
well deserved rest

day 4 vertical
Weighted pull ups 1x8 1x10 1x12 superset w/
upright rows 1x8 1x10 1x12
weighted dips 1x8 1x10 1x12 superset w/
shoulder press 1x6 1x8 1x10
preacher curl 1x8 1x10 1x12 superset w/
skullcrushers 1x8 1x10 1x12

day5 hips
deadlifts 1x6 1x8 1x10 superset w/
reverse lunges 1x8 1x10 1x12
hamstring curls 1x8 1x10 1x12 superset w/
sitting calf rs 1x8 1x10 1x12
leg raises 1x8 1x10 1x12 superset w/
cable pulldowns 1x8 1x10 1x12

weekend---off

Like I said I loved this workout, so if anybody is bored with their workout, give this one a shot. Later

[Famine]

Wow, this thread goes WAY back. I creating a new routine for the summer, and I'm trying to read as much as possible to get some "outside the box" ideas. And I have to say, the original LONG postings are too far outside the box for me. Here's why, one statement: "Leg extensions and triceps kickbacks will NEVER cause that kind of anabolic response." This doesn't hold true for me; I'll explain...

I've been working out at home for 10 years now. I've got just about everything I need to hit every muscle, except for legs. For years, my leg routines were limited to squats, calf machine, and different types of lunges. Just recently, I added a leg curl and leg extension machine. Within 3 months of use from just adding the leg curls and extensions, I've added 2+ inches onto my legs. I fully understand that squats are a power movement that uses all the leg muscles, but legs NEVER grew enough...they are quite on the small side considering the size of my upper body. As soon as I added extensions, BAM, growth.

I've played around with the whole body routines, and I DO get a burn, but I've never gotten massive growth from it. The times when I've made the biggest jumps (in size and weight) is when I pick one muscle and blast the hell out of it. Whenever I do whole body, I get the same effect as doing something like Pilates, good burn, loss of fat, minimal growth. Am I doing something wrong?

Anyway, I'm open to suggestions, but since this thread is pretty old and unread now-a-days, I think I'll post a new thread.

[BullDog]

One of the fundamentals that I consistently heard from big bodybuilders when I started was to 'listen to your body'...regarding 'how many reps' 'how heavy' and that type of crap. MANY years later, I've began thinking about ditching splits for months now. Unfortunately, the psychology of doing splits was hard to break...until I read this. More and more I've wanted to do this and now that I see I'm not alone in this mentality, I'll make it a regular habit. I've done it here and there and its usually the best work outs I get...now I better understand why (from that article).

[Scott.]

Overhead Dumbbell or Barbell Press: 2 sets of 8 to 10 reps
Squats: 3 sets of 8 to 12 reps
Barbell or Dumbbell Flat Bench Press: 3 sets of 8 reps
Chins or Bent Over Barbell Rows: 3 sets of 8 to 12 reps
Dips or Close Grip Bench Press: 1 to 2 sets of 8 reps
Barbell or Dumbbell Curls: 1 to 2 sets of 8 reps
Standing or Donkey Calf Raises: 2 to 3 sets of 12 to 20 reps
You should do a couple lighter warm up sets prior to your work sets. All work sets should be worked very hard. In other words, the very last rep should be the last one you are capable of doing. Increase the weight used in small increments as often as possible.

Right im confused here as I'm new to full bodies, never taken much notice of them. So you work one of these possible 2 exercises every M W F? and uhhhh where the hell are deads!? Lol.

[darth vader]

Im just returning to lifting and so im using a lot of split training to get back up to where i was. I will start training powerlifting style soon but when i do, does anyone suggest that i dont do any isolation exercises at all? Seeing how old this topic is i may start a new one.