heavy lifting. my full body routine. is it ok?

awomaame25

ok so for about 3 weeks now dis is wat i do with regards to the whole body.i tried NRFLW but a b it complicated for me.
Brench press, squat, deadlift lat pull down, bicep curls,tricep kickback and skull crushers..
been doing dis progressively for d past 3 weeks.... i prefer a full body to doing it inb its everytime...
am i missing something?
thank u
Awomaame

awomaame25

bump anyone?

jimmmer

There's no set/rep information. Nor is there any progression and recovery information.

If NROL is too complicated for you (and that sounds like a common complaint) why not do one of the gold standard 5x5 routines like Starting Strength or Stronglifts 5x5? Simple, straight-forward, balanced.

I don't want to discourage you from getting started, but designing your own routine as a beginner is fraught with pitfalls. People who go this route normally end up either injured, over-trained or with muscular imbalances.

Riemersma4

When in doubt:
Squat
Bench
Deadlift
Pull-ups

Best!

SilviCor

When in doubt:
Squat
Bench
Deadlift
Pull-ups

Best!

I love this idea but what if I can't do pull-ups . . . what could I replace it with?

solarpower03

Pick an established programme like Stronglifts or Starting strength

jimmmer

When in doubt:
Squat
Bench
Deadlift
Pull-ups

Best!

I love this idea but what if I can't do pull-ups . . . what could I replace it with?

Assisted Pull Up machine, Negative Pull Ups, Lat Pull Downs, Band Assisted Pull Ups.....

erickirb

When in doubt:
Squat
Bench
Deadlift
Pull-ups

Best!

^ This, you could sub lat pull-downs or rows for the pull-ups if needed. And I would suggest OHP as well.

OP: Take a look at the book starting strength, and the program stronglifts 5x5. You don't need isolation moves for triceps and biceps if you follow either program as they get hit as secondary muscles on a few of those lifts.

somefitsomefat

When in doubt:
Squat
Bench
Deadlift
Pull-ups

Best!

I love this idea but what if I can't do pull-ups . . . what could I replace it with?

Some other people have given some great answers already but I thought I'd throw inverted rows (aka body rows) in there:

http://www.nerdfitness.com/blog/2009/11/06/inverted-row-are-you-missing-out-on-this-great-exercise/

awomaame25

thanks everyone

Riemersma4

When in doubt:
Squat
Bench
Deadlift
Pull-ups

Best!

I love this idea but what if I can't do pull-ups . . . what could I replace it with?

Do you have access to a lat pull machine? Wide grip, palms facing out

Best!

dixiewhiskey

When in doubt:
Squat
Bench
Deadlift
Pull-ups

Best!

Yes!

jimmmer

When in doubt:
Squat
Bench
Deadlift
Pull-ups

Best!

Whilst this is an impressive line-up of exercises. It still falls foul of the same criteria as the OP's list: It's just a list of exercises.

Without scheduling, sets, reps, etc. it means nothing. That's why the responsible course of action is to point the OP at a recognised, non-retarded beginner's routine that has all aspects of progression and recovery built into it.

Not busting your chops, just highlighting that beginners shouldn't just slap together exercises.

GetSoda

overhead press...

SezxyStef

When in doubt:
Squat
Bench
Deadlift
Pull-ups

Best!

Whilst this is an impressive line-up of exercises. It still falls foul of the same criteria as the OP's list: It's just a list of exercises.

Without scheduling, sets, reps, etc. it means nothing. That's why the responsible course of action is to point the OP at a recognised, non-retarded beginner's routine that has all aspects of progression and recovery built into it.

Not busting your chops, just highlighting that beginners shouldn't just slap together exercises.

Agreed...Strong lift and starting strenght have it all laid out

Workout A
Squat 5x5 start with bar and add 5lbs each workout
Bench Press 5x5 see above
Pendlay Rows 5x5 see above

Workout B

Squat 5x5
OHP 5x5 See above
Dead lift 1x5 start with 95lbs add 10 each workout

Do workout A, rest day, do work out B rest Day, Do workout A, rest day

I personally do M/W/F take weekends off so my month looks like this

A,B,A week 1
B,A,B week 2
A,B,A week 3
B,A,B week 4

Unknown

This content has been removed.

Papillon22

Agreed...Strong lift and starting strenght have it all laid out

Workout A
Squat 5x5 start with bar and add 5lbs each workout
Bench Press 5x5 see above
Pendlay Rows 5x5 see above

Workout B

Squat 5x5
OHP 5x5 See above
Dead lift 1x5 start with 95lbs add 10 each workout

Do workout A, rest day, do work out B rest Day, Do workout A, rest day

I personally do M/W/F take weekends off so my month looks like this

A,B,A week 1
B,A,B week 2
A,B,A week 3
B,A,B week 4

Thank you for sharing this. It's so helpful! do you think using dumbbells instead of a bar would be OK?

erickirb

Agreed...Strong lift and starting strenght have it all laid out

Workout A
Squat 5x5 start with bar and add 5lbs each workout
Bench Press 5x5 see above
Pendlay Rows 5x5 see above

Workout B

Squat 5x5
OHP 5x5 See above
Dead lift 1x5 start with 95lbs add 10 each workout

Do workout A, rest day, do work out B rest Day, Do workout A, rest day

I personally do M/W/F take weekends off so my month looks like this

A,B,A week 1
B,A,B week 2
A,B,A week 3
B,A,B week 4

Thank you for sharing this. It's so helpful! do you think using dumbbells instead of a bar would be OK?

Ok, yes. Ideal for strength gains, no. You should get very good results using dumbells this way, but the program was designed to use barbell.

One problem with dumbbells is that they go up in increments of 5 lbs each (10 lbs total) this program, as well as others want you to add 5lbs at a time, not 10, as that increase may be too much when you are nearing your limits.

Huffdogg

Agreed...Strong lift and starting strenght have it all laid out

Workout A
Squat 5x5 start with bar and add 5lbs each workout
Bench Press 5x5 see above
Pendlay Rows 5x5 see above

Workout B

Squat 5x5
OHP 5x5 See above
Dead lift 1x5 start with 95lbs add 10 each workout

Do workout A, rest day, do work out B rest Day, Do workout A, rest day

I personally do M/W/F take weekends off so my month looks like this

A,B,A week 1
B,A,B week 2
A,B,A week 3
B,A,B week 4

Thank you for sharing this. It's so helpful! do you think using dumbbells instead of a bar would be OK?

Ok, yes. Ideal for strength gains, no. You should get very good results using dumbells this way, but the program was designed to use barbell.

One problem with dumbbells is that they go up in increments of 5 lbs each (10 lbs total) this program, as well as others want you to add 5lbs at a time, not 10, as that increase may be too much when you are nearing your limits.

^This

awomaame25

Ok... Thanks y'all... My sets are 5 of each and 8-10reps, I have been increasing my weights each week.... I started bench pressing at 10kgs den 14kgs now at 20kgs but decreased my set to 4.... But u've all been very helpful

Papillon22

Ok, yes. Ideal for strength gains, no. You should get very good results using dumbells this way, but the program was designed to use barbell.

One problem with dumbbells is that they go up in increments of 5 lbs each (10 lbs total) this program, as well as others want you to add 5lbs at a time, not 10, as that increase may be too much when you are nearing your limits.

thank you for your reply! I actually own adjustable weights, which have 2.5lb increments, so that would work. I just want to start with what I have, you know? I'm tired of thinking about this and not doing much about it.

Danny_Boy13

ok so for about 3 weeks now dis is wat i do with regards to the whole body.i tried NRFLW but a b it complicated for me.
Brench press, squat, deadlift lat pull down, bicep curls,tricep kickback and skull crushers..
been doing dis progressively for d past 3 weeks.... i prefer a full body to doing it inb its everytime...
am i missing something?
thank u
Awomaame

If you are new to lifting I would stay away from the isolation movements, bicep curls & Tricep kick backs, and stay with the main compound lifts. Squat, Deadlift, Bench Press, Standing Over Head Press, Bend Over Row. Build that solid foundation with these. If you feel the need to target your bi's & tri's do dips or chinups as burn sets at the end. With bench press, OHP, and bent over rows you will already be hitting those areas though. Try looking into Starting Strength or Strong Lifts 5x5. Both are good solid foundation programs.

Papillon22

bump

JoRocka

When in doubt:
Squat
Bench
Deadlift
Pull-ups

Best!

^ This, you could sub lat pull-downs or rows for the pull-ups if needed. And I would suggest OHP as well.

OP: Take a look at the book starting strength, and the program stronglifts 5x5. You don't need isolation moves for triceps and biceps if you follow either program as they get hit as secondary muscles on a few of those lifts.

yup yup yup

Barbell rows
Dumbbell rows
Inverted rows-
and those will help you learn/gain strength to DO the pull ups- which you should learn how to do.

richardheath

Ok, yes. Ideal for strength gains, no. You should get very good results using dumbells this way, but the program was designed to use barbell.

One problem with dumbbells is that they go up in increments of 5 lbs each (10 lbs total) this program, as well as others want you to add 5lbs at a time, not 10, as that increase may be too much when you are nearing your limits.

thank you for your reply! I actually own adjustable weights, which have 2.5lb increments, so that would work. I just want to start with what I have, you know? I'm tired of thinking about this and not doing much about it.

All Pro's Simple Beginners Routine is more adaptable to dumbbells that Starting Strength, Stronglifts etc. I did it for a while, before I got access to a bar.

http://forum.bodybuilding.com/showthread.php?t=147447933

sixpacklady

bump