Is my full body routine balanced? Comments or suggestions.

[obsolete29]

Let me start by saying that I don't feel like I'm a super newb anymore but I'm not an intermediate either... I feel like I'm kind of stuck in limbo land between the two and I'm not exactly sure how to proceed. I originally started doing RR&D 2.0 when I started at the gym. I feel like I outgrew that pretty quick though and started tweaking the routine to include more groups and it's finally morphed in what I think is a fullbody workout. My goal is to do mostly compound movements and hit lower body, upper body and back/arms during a workout. All exercises are 5x5 right now.

Monday - Incline DB Bench, Weighted Lunges, Standing Upright Row.
Tuesday - Cardio
Wednesday - Flat BB Bench, Full Squats, Lat Pulldowns
Thursday - Cardio
Friday - Incline BB Bench, Sumo Deadlifts, Seated Rows.

Saturday and Sunday are scheduled off days but in the course of the weekend we might hike, or swim or play some tennis and the like.

Any suggestions for my routine? I've been doing this routine for about 3 weeks now and I'm wondering how often I should change the routine? What type of changes should I make to change the routine? Like, is changing the reps/sets (i.e., 8x3 instead of 5x5) enough or should I change exercises?

Oh... I'm 31 years old and I'm 280lbs (started at 310 in back in December). My goal is just basic fitness but I feel like my progress is really slow. I'm not an aspiring body builder or anything like that, just a fat guy that wants to be in shape. My diet is pretty clean... I'm trying real hard to follow the 10 rules outlined in Gourmet Nutrution and I think I've been doing a pretty good job.

Gah... I think I really need a trainer but I don't trust the people at my local gym.

[Simon.]

Notice you have 3 chest movements and only 2 for back. Replacing the incline bb bench on Friday with shoulder presses would be a good idea. I'm guessing you have trouble doing bodyweight pullups so the lat pulldowns are the best option for you right now... Other than that, in my very VERY humble opinion, it looks pretty balanced!

[obsolete29]

Right... too heavy to do normal pullups (or dips for that matter) and our gym doesn't have any sort of assisted pull-up contraption.

Any suggestions on a shoulder movement? Something like a military press? Or more like flys of some sort?

[NewMike]

How much cardio are you doing on your cardio days?

[obsolete29]

To be honest, I've not been very consistant with my cardio but that's high on my list of priorities to correct.

I have been doing 20'ish minutes of medium intensity, steady state cardio on the treadmill. I want to do HIIT (treadmill and bike). Is 20 minutes a good number? Any longer than that at first and I'm afriad the gym might have a dead fat guy on their hands. haha

[NewMike]

Cardio is a quick way to lose weight IMO. It all depends on your goals.

I lost a bunch of weight in the past by doing a mainly cardio routine. I know it will go against what some here would have to say, but i'd probably recommend more cardio for you if that was your goal. For guys trying to bulk, the opposite is true.

[CtA318]

I'd do the HIIT as you plan. I would switch it up though like 15 minutes total with 135 seconds slow pace, and 45 seconds sprinting at 80% of max, and then doing 16 minutes with a 90 second rest and a 30 second sprint.

More muscle burns more calories which in turn can burn more fat. So you make the choice between weights and cardio.

[chris_f]

Monday - Incline DB Bench, Weighted Lunges, Standing Upright Row.
Tuesday - Cardio
Wednesday - Flat BB Bench, Full Squats, Lat Pulldowns
Thursday - Cardio
Friday - Incline BB Bench, Sumo Deadlifts, Seated Rows

Upper Body
Push 3
*horizontal 3
*vertical 0

Pull 3
*horizontal 2
*vertical 1

lower body
Quad Dominant 2.5
Hip Dominant .5
(the .5's are because Sumo DLing takes a lot of emphasis off your hamstrings and moves it to your quads).

Upper Body total: 6
Lower Body total: 3

All those numbers should be relatively equal to each other.

[Canadian_Bacon]

sharkbait, squats can be pretty damn hip dominant if done pl style. Lunges will work his glutes more then his quads if done properly also.

Overall that is pretty close to what Bill Starr has reccomended and had success w/ for longer then some of us have been alive so I would say it is almost good to go.

[chris_f]

Canadian -

I don't deny that squats work hips, or that lungs work glutes. The key word was "dominant."

Furthermore, he still has twice as much upper as lower body work.

My comments remain.

**EDIT**

Furthermore, his imbalances aren't in a good way. If he was slightly favoring his back or hips, I'd probably let it slide (most people need extra back and ham work anyways), but he's favoring the muscles that typically already get more work in the typical trainee.


**EDIT 2**
Also, he said he's doing full squats, not PL style.

[obsolete29]

Hey guys, thanks for all the feedback!

For what it matters, my glutes are usually really sore after I do lunges. I've studied the movement on the Internet and I believe I'm doing it correct.

Sharkbait: Can you give some suggestions on fixing it?? I'm willing to do what it takes and I'm hoping to make my routine better. That's why I posted here.

[chris_f]

Personally, I'd set it up like this:

Workout A
Flat BB Bench
Squat
Seated Row

Workout B
Deadlift
Lat Pull down
Lunges

Workout C
Shoulder Press
SLDL
Upright Row

[Canadian_Bacon]

My definition of full squats* is slightly different then others I guess. I consider full squats to simply specify the depth while olympic or pl signifies the style.

I was also not saying your critiques were invalid just pointing that squat != quad dominant by default(atleast from my experience)

I *personally* like the Bill Starr type style:

Workout A:
Squat
Bench
Pedley(sp) Rows

Workout B:
Deadlift
Chinups/Lat pulldown (sometimes done 4xmax)
Shoulder Press
Second Leg movement for glutes/hams

Workout C:
Squats
Incline, Decline, or Close-Grip Press [depending on needs]
Rowing Movement(usually a DB variation)

Most days do some rotator cuff work and a little bit of arm isolation work if you need it to stay sane

[chris_f]

Canadian -

I don't doubt that Bill Starr's routines are effective. They're simple, and simple routines are often the best kind!

But if you read obsolete's title: " Is my full body routine balanced?", then the answer is clearly no. There's twice as many upper body as lower body movements. Even if you disregard hip vs quad dominant, its a top-heavy routine.