your saying workout all the muscles in one day? instead of doing different groups in different days?
ive heard i should work out all muscles in one workout, instead of doing different muscle groups on different days.
working out like what? every other day? since estimated recovery is 42 hours?
would i have to work out less hard than i have been doing with the split (not sure thats what it is called) program? i was told that with doing a split program you could exersice each muscle harder than if you worked out 4 times a week, all muscles every day you train.
will i have to drop my muscle volume? or can i still use around 25 volume each muscle group, working out 4 days a week.. would sure take a long time at the gym. i know its probobly from person to person, depending on how fit you are, but whats the "normal" thing? if there is one..
That's the general idea. You will have to drop your volume per bodypart in each workout. You will hit the same number of reps by the end of the week though, in general. There are a ton of articles about it in here. Maybe some of our members who have all the good ones bookmarked can post up a few good thread links.
Post a sample workout that you're doing right now so we can all take a look at it and tweak it a little for you.
well, i can post what i have, though it might be a mess, since i just started really writing it down
sunday - chest and biceps.
Bench press 3x3 with 60kg (not very strong, i know)
dumbell bench press (with maybe 30 degree angle on the bench) 3x3 with 22 kg on each arm.
pullover 3x3 cant remember the weight, as i only just started doing this.
weighted pullups 3x3 palms facing me about shoulder with grip.
3x3 palms facing outward.
3x3 palms facing eacother.
i know the pullups is a back exersice, but i was told if i wanted good arms i should do those instead of curls.
monday - abs og legs and cardio
jogging for about 30 minnutes.
shoulder press 3x3
front rise 3x3
Lateral Raise 3x3
wendsday - rest
thursday - chest, biceps, back and legs.
Bench press 3x3 with 60kg (not very strong, i know)
dumbell bench press (with maybe 30 degree angle on the bench) 3x3 with 22 kg on each arm.
pullover 3x3 cant remember the weight, as i only just started doing this.
weighted pullups 3x3 palms facing me about shoulder with grip.
3x3 palms facing outward.
3x3 palms facing eacother.
thats the workout ive been doing, more or less [img]tongue.gif[/img]
though, now i want to change to doing full body workouts maybe 3 or 4 times a week.
At a quick glance this seems a bit all over the place but at least there are quite a few compound lifts. Squats, Deadlifts, Pull up, Chin up, Pullovers, etc.
Some questions-
1. Why are you doing a 3x3 rep scheme?
2. What are your specific goals?
3. Are you doing the exercises as you listed them? All chest and then all biceps as listed on your chest/biceps day?
It also seems that you are only hitting your back while trying to emphasize other groups- Biceps and Legs in particular.
I would also ask if you are going to hit the gym 3 or 4 days a week. If 4 I would think maybe a push/pull split with 2 days on 1 day off 2 days on 2 days off rather than a full body workout. Unless you are just going to go every other day going 3 one week and 4 the next.
This is an often repeated suggestion but listing specific goals would help.
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sorry, forgot about the goals.
my main priority is strenght, thus ive chosen a 3-6 rep range (ive been told that was the way to go for str) and i wouldnt mind packing on some muscle mass too.
and about the back thing, you are reffering to the pullups? i use those for biceps and arms, as i have been told i will get good arms if i do pullups, and that pullups is better than doing bicep curls.
and i want to do the whole body in one workout, so then i should do 3 days a week?
im also interrested in knowing how much volume i should do. i was told atleast 25 reps per muscle group, but that was with the old program. if i work out 3 days a week, should i reduce the volume?
Check out the workouts post stickied in the faq forum. Look at the ones focused on strength and pick on that you think will suit you. Generally they're aimed at 3-4 months per workout plan at which time pick another one .
unless you are a very expiernced lifter, i dont see the point in trying to make your own program. instead, do a program made by a pro-strength coach(like the ones suggested to you). these guys/girls have dedicated their lives to getting people stronger, faster, leaner...you name it. they use science, plus years of expiernce from training 1000s of cleints to create programs that work! point is, stick with a pre-made program for now.
okay thanks. sure those 3 exersices will hit my entire body? :S
im not a very experienced lifter, but i have worked out for a while, so i am in pretty good shape.
dont see any pullups there or anything like that can i switch exersices after time when the ones there are becoming boring or i want some variation?
also, i dont exactly get this:
"Ramping Weights:
This is basically increasing your weight set to set like warming up. If your top set of 5 is 315, you might go 135, 185, 225, 275, and then 315 all for 5 reps. There are several reasons for this, you are warming up, getting a lot of practice and really groove the coordination of the lifts, and contributing to workload without raising it so high that fatigue overcomes you and you overtrain. If you do 315 for all 5 sets, workload is a lot higher and doing that a couple of times a week ensures that you won't last long on this program."
my english aint the best
does he mean to do the "135, 185, 225, 275, and then 315" thing for all 5 sets? so each set i would start at 135, then work myself up to the final rep of 315, then take a break, then do it over again until ive done it 5 times?
or does he mean first doing one set with 5 reps of 135, then one set of 5 reps with 185 and so on?
"Ramping Weights": Do one set of 5 at 135, then a set of 5 at 185, etc.
I do a variation of this workout... it works. I do pullups on Wednesdays, usually 5 x 5 (straight weight).
Don't mess with the squats. You should be back squatting AT LEAST on monday and friday. Wednesday is a little more flexible: you can do light back squats or front squats or lunges if you need a change of pace. If you get sick of doing barbell bench or rows do dumbells for a few weeks.
Seriously, stick with this program, eat tons of good food, and you will be very happy. If your progress stalls try switching the rep scheme to 4 x 6 or 6 x 4. That should buy you some more time.
thanks alot, just a few more questiones:P sorry.
the assistance thing. is that things i have to do before i start with the actual workout?
and about:
"First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8"
the last part. use the weight from the 3rd for a final set of 8.. what 3rd?:S
ahh ok! looking forward to hitting the gym this sunday [img]smile.gif[/img] thanks for the help people!
probobly have to take it easy on the squats and deadlift since my anckle is kind of hurt :S
Incline or Military it says
Inchline? what is that.
military is the military press right?
yeah, maybe do a coupple of weeks first without doing my absolute max? just do a little lighter weight than i would do if i was really going at it, just so i get used to the exersices and such?
and something just came to my mind. i dont think its possible at my gym to increse 2.5% of what im lifting. say im doing 5 reps of 50kg bench for monday, on sunday, doing 3 reps of 50kg + 2.5% would be 1.25 kg more.. we dont have weights that enables me to just load on that smal ammount of weight. so what do i do? wait longer with incresing or what?
Don't stress about the percentages. Try to lift more every week. For bench and rows go up ~2.5 kg / week. Increase squats by ~5 kg / week. If you can't get all 5 reps stick with the same weight the following week.
karky- seems like the guys handled most of your questions. I just wanted to add that you CAN add chins to wednesday's workout if you want. just do them short of failure(like everything with this program) and make sure they arent affecting the progress of the rest of your core lifts. personally, i added chins for 5sets of 5 reps at a constant weight at the end of wednesday's workout. my results have been great!
constant weight, you mean not incresing it trough the weeks or just not doing the ramping?
dont think ill add anything, atleast not yet.
though, when this program stalls ill need a new one:P
though, to me, progressing as fast as that program says seems alot :S progressing every week by 2.5kg.. hopefuly i will progress, but in my experience, i never do that :S
constant weight, you mean not incresing it trough the weeks or just not doing the ramping?
dont think ill add anything, atleast not yet.
though, when this program stalls ill need a new one:P
though, to me, progressing as fast as that program says seems alot :S progressing every week by 2.5kg.. hopefuly i will progress, but in my experience, i never do that :S
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can i switch exersices after time when the ones there are becoming boring or i want some variation?
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