- Aug 30, 2007
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Hey all, Just a quick question, do any of you on here do fullbody routines? And how often per week? I have been doing them for a while now (years on & off, just got back into it more last year and this year) I am currnetly doing 3 days a week but wondering if I would get better results going back to twice a week, more recovery etc.
At the moment my routines are..
5x5 Bench (95kg)
5x5 Squats (70kg, a little lower than I'd like but my knees are pretty shit so I have to be careful)
5x5 Dumbell shoulder press (20kg, same as above, starting lower, dodgy shoulders)
5x5 dumbell curls (20kg)
5x5 Lat raise (20kg)
Now usually, well recently anyway I have been starting with a weight doing a week of 5x5, then the next week 6x5, then 7 then 8. After that I up the weight and start the cycle again, seems to have been working ok but I'm just wondering if I am better off doing this type of routine 3 times a week, or 2, or maybe cut it back to 3 sets, 3 times a week and throw in some bodyweight exercises at the end of each workout, push ups, dips chin ups etc. My main goals are just to build a little more muscle and drop a bit of fat, obviously diet etc is important but I'm more worried about getting the routines right first. Any advice would be greatly appreciated.
Cheers.
Nothing wrong with full body routines, they are quite useful when you are getting back into the gym after a lay off or someone who has limited time to train. Stick with 3 times a week that should be a minimum, personally i think 2 times a week is not enough (as long as you get 48 hours rest between work outs you will be fine). With your work out, i would definitely add in deadlifts. Are you pressed for time with only doing 5 exercises?
If you like quick work outs, you could stick too the big compound lifts; (and these will hit the majority of your muscles)
Deadlifts
Squats
Bench press
Military press
Lat pulldown
You could throw in a bicep/tricep superset to finish off.
What i like to do is finishers sets at the end of my work out. Say my work out is chest/back, i will do all my exercises, then at the end will do a circuit "cardio" work out;
ab exercise
incline push up
ab excerise
decline push up
ab exercise
dumbell pull over
repeat 3-4 times with minimal rest