My full body training plan.. could it be better?
kazane1
Posts: 264 Member
Here's a copy of my current full body programme, please can I have all of your input as to what I should take out and what I should put into it?
I put it together myself and I'm probably not the most knowledgeable or experienced to put a plan together.
do you all think a plan like this will be more effective then a 5 day split training plan?
Full-body 3 times week. M-W-F etc. 2 days rest per week.
Tuesday/Thursday do abs.
(2hours MAX)
Legs - Squat - 3 sets of 10
Calves - calve raises - 3 sets of 15
Thighs - Leg extensions - 3 sets of 20
Shoulders - push press above head - 3 sets of 6
Chest - bench press - 3 sets of 10
Back - one arm dumbell row - 3 sets of 10
Biceps - Preacher curl - 3 sets of 6
Biceps - ez bar curl - 3 sets of 8
Triceps - skull crusher - 3 sets of 6
Traps - Barbell shrug - 3 sets of 6
Traps - Barbell Shrug - 3 reps to failure
Dips - 3 sets of 12
Chin up - 3 sets of 10
I put it together myself and I'm probably not the most knowledgeable or experienced to put a plan together.
do you all think a plan like this will be more effective then a 5 day split training plan?
Full-body 3 times week. M-W-F etc. 2 days rest per week.
Tuesday/Thursday do abs.
(2hours MAX)
Legs - Squat - 3 sets of 10
Calves - calve raises - 3 sets of 15
Thighs - Leg extensions - 3 sets of 20
Shoulders - push press above head - 3 sets of 6
Chest - bench press - 3 sets of 10
Back - one arm dumbell row - 3 sets of 10
Biceps - Preacher curl - 3 sets of 6
Biceps - ez bar curl - 3 sets of 8
Triceps - skull crusher - 3 sets of 6
Traps - Barbell shrug - 3 sets of 6
Traps - Barbell Shrug - 3 reps to failure
Dips - 3 sets of 12
Chin up - 3 sets of 10
2
Replies
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Have you looked through the thread specifically on different training programs - following a professionally developed progressive program will likely get you better results3
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Add inclined bench press, you don't want to have a flat upper pec, it's gonna look like a bike ran over your chest.7
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livingleanlivingclean wrote: »Have you looked through the thread specifically on different training programs - following a professionally developed progressive program will likely get you better results
I don't think I have no do you have a link for one of these? and i'll have a look at them.
Thanks!1 -
The dips and chin ups are redundant to me if you're lifting weights that are targeting the upper body like your arms and back, I think you should pick either doing the body weight or free weight but not both but that's just me.3
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Seems...like much...2 hours? I'm all done after one.
Do more compound and less isolation.
Squat, Deads, chins, dips, rows and bench. Take a look at greyskull LP? or PHAT/PHUL?5 -
Yeah, no. Lots of trap and bicep work but no deads? Look at the stickies at the top of this forum. One of therm has that list of programs in it. Look at it, pick one, and stick to it.3
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Davidsdottir wrote: »Yeah, no. Lots of trap and bicep work but no deads? Look at the stickies at the top of this forum. One of therm has that list of programs in it. Look at it, pick one, and stick to it.
Started lifting 6 months ago, and deads are my favorit by far.1 -
Here's a copy of my current full body programme, please can I have all of your input as to what I should take out and what I should put into it?
I put it together myself and I'm probably not the most knowledgeable or experienced to put a plan together.
do you all think a plan like this will be more effective then a 5 day split training plan?
Full-body 3 times week. M-W-F etc. 2 days rest per week.
Tuesday/Thursday do abs.
(2hours MAX)
Legs - Squat - 3 sets of 10
Calves - calve raises - 3 sets of 15
Thighs - Leg extensions - 3 sets of 20
Shoulders - push press above head - 3 sets of 6
Chest - bench press - 3 sets of 10
Back - one arm dumbell row - 3 sets of 10
Biceps - Preacher curl - 3 sets of 6
Biceps - ez bar curl - 3 sets of 8
Triceps - skull crusher - 3 sets of 6
Traps - Barbell shrug - 3 sets of 6
Traps - Barbell Shrug - 3 reps to failure
Dips - 3 sets of 12
Chin up - 3 sets of 10
You are doing too much!
Better...
Abs - 1 move
Squats
Calf raises
Bench press
Chin ups
Push press
1 arm row
Curls
1 -
Looks pretty badly put together in all honesty. Have a read of the thread on Lifting programmes and find something more structured.3
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livingleanlivingclean wrote: »Have you looked through the thread specifically on different training programs - following a professionally developed progressive program will likely get you better results
I don't think I have no do you have a link for one of these? and i'll have a look at them.
Thanks!
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p12 -
Yea that program leaves a lot to be desired. Follow a more established program.
I disagree with this advice in general. Bodyweight movements are an excellent compliment to weights and should be incorporated into almost every plan.tirowow12385 wrote: »The dips and chin ups are redundant to me if you're lifting weights that are targeting the upper body like your arms and back, I think you should pick either doing the body weight or free weight but not both but that's just me.
3 -
Yea that program leaves a lot to be desired. Follow a more established program.
I disagree with this advice in general. Bodyweight movements are an excellent compliment to weights and should be incorporated into almost every plan.tirowow12385 wrote: »The dips and chin ups are redundant to me if you're lifting weights that are targeting the upper body like your arms and back, I think you should pick either doing the body weight or free weight but not both but that's just me.
Indeed. Dips and Chinups/pullups are almost never redundant. Pushups can be redundant but are not necessarily so.1 -
tirowow12385 wrote: »The dips and chin ups are redundant to me if you're lifting weights that are targeting the upper body like your arms and back, I think you should pick either doing the body weight or free weight but not both but that's just me.
dips (chest and triceps) work a completely different set of muscles than pull-ups (back and biceps)2 -
trigden1991 wrote: »Looks pretty badly put together in all honesty. Have a read of the thread on Lifting programmes and find something more structured.
Okay I will, I think I just threw together a load of different exercises tbh. I will look at a different one.0 -
Kazane1,
You repeatedly ask the same questions but you do not follow advice given.
Why is that? Are you a real forum member or employed by the forum to create activity?4 -
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
There's a pretty good run down of some legit programs.
Just slapping something together like this is just going to have you spinning your wheels and it's way too much volume and frankly some unnecessary movements. Willy nilly doing your own thing is going to likely lead to muscular imbalances, recovery issues, and inefficient results among other things.
More is not always better. I've been in and out of gyms much of my life and always thought doing more was better but for the most part I spun my wheels and never really saw the results I wanted...which is why I've been out of gyms as much as I've been in them.
Five years ago I started back to the gym and with a real program in hand. I started back with Starting Strength...I was skeptical because it just seemed like such little work, but I ran the program...it was plenty of work once the weights got heavy and I saw very good results in a very linear fashion. In addition to those compound movements I did pullups and dips as well.
Most full body programs are run 3x per week and consists primarily of compound movements, not a bunch of isolation stuff and typically I see anywhere from 3-6...maybe 8 movements in a given lifting session. A good, efficient training plan should take no longer than an hour really. The only people I know spending more time than that are competitive lifters and body builders...but they didn't start out of the gate with hours of lifting either.
6 -
Kazane1,
You repeatedly ask the same questions but you do not follow advice given.
Why is that? Are you a real forum member or employed by the forum to create activity?
No I am not lol, it’s just I paid for one of my workouts and I didn’t want it to feel like I had wasted my money by just disposing of it but I guess I have just got to cut my losses with it now tbh and start a new plan. After listening to everyone’s advice I’ve now chosen to follow the “phat” workout? Do you know of it? I’ve read that it’s quite a good plan to follow so I think I will enjoy doing that plan. Thanks again for all your helpful advice though it has helped me get to where I’m at now.0 -
cwolfman13 wrote: »http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
There's a pretty good run down of some legit programs.
Just slapping something together like this is just going to have you spinning your wheels and it's way too much volume and frankly some unnecessary movements. Willy nilly doing your own thing is going to likely lead to muscular imbalances, recovery issues, and inefficient results among other things.
More is not always better. I've been in and out of gyms much of my life and always thought doing more was better but for the most part I spun my wheels and never really saw the results I wanted...which is why I've been out of gyms as much as I've been in them.
Five years ago I started back to the gym and with a real program in hand. I started back with Starting Strength...I was skeptical because it just seemed like such little work, but I ran the program...it was plenty of work once the weights got heavy and I saw very good results in a very linear fashion. In addition to those compound movements I did pullups and dips as well.
Most full body programs are run 3x per week and consists primarily of compound movements, not a bunch of isolation stuff and typically I see anywhere from 3-6...maybe 8 movements in a given lifting session. A good, efficient training plan should take no longer than an hour really. The only people I know spending more time than that are competitive lifters and body builders...but they didn't start out of the gate with hours of lifting either.
This is good to know and has helped give me greater perspective, thank you!
I have found a new plan I will be sticking too now and it is the “phat” plan. I think I’ll start seeing results of this plan1 -
Learn the muscle groups, learn the workouts whether bodyweight or free weights and what muscles they work and choose which one will work for you and your goals, you have to tailor your workout for you, all of these routines engage the muscles and as long as you put in work, you'll get results.
Just a simple tip to go by, you want bigger muscle, you lift bigger, the more you lift, the more you will realize what certain weights will give you a certain mass until you plateau, it's not rocket science.1 -
Yes! Just do stronglifts 5x5!!2
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I know you have chosen a program, however for future a program should cover these movements over week
Thigh dominant movement (squat or legpress)
Hip dominant movement (deadlift or similar)
Horizontal push
Horizontal pull
Vertical push
Vertical pull
Arm work1 -
Strongerxthanxyesterday wrote: »Yes! Just do stronglifts 5x5!!
Or Starting Strength.
Both are designed for beginners and are simple and effective at getting you reasonably strong w/in a very short (4-6 month) period of time IF you don't mess w/them by adding unnecessary *kitten* (like isolation lifts, as beginners always seem to want to do) and follow the programs as designed.2 -
Strongerxthanxyesterday wrote: »Yes! Just do stronglifts 5x5!!
Or Starting Strength.
Both are designed for beginners and are simple and effective at getting you reasonably strong w/in a very short (4-6 month) period of time IF you don't mess w/them by adding unnecessary *kitten* (like isolation lifts, as beginners always seem to want to do) and follow the programs as designed.
God...I remember when I started back to the gym with Starting Strength...first real program I ever ran outside of coached strength and conditioning for football and track.
It was so hard at first not to break with the program and start doing a bunch of bro curls and leg extensions, etc. Running the program really works though.3
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