intermediate full body training

Discussion in 'Strength & Conditioning' started by glocksalot, Mar 23, 2013.


  1. Im having trouble finding another good full body training routine that works for more than a couple of weeks for me. I started using Mark Ripptoes "Starting Strength" and then eventually graduated to a more advanced full body routine found here:

    www.bodybuilding.com/fun/hitworkout.htm

    I have managed to gain a solid 20lbs within the last year going from 170lbs to 203lbs and then back down to 196lbs. I cant seem to find a workout routine that challenges my muscles anymore and was wanting to hear some suggestions from you guys. I DO NOT want to switch to a split routine so if its possible, keep the suggestions to full body workouts please.
     

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  3. Green_Manelishi

    Green_Manelishi Knicker Knotter

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    Are you lifting with someone, or solo? If solo a good partner is invaluable for forced reps and negatives.
     

  4. unfortunately by myself at this point
     
  5. BCR

    BCR BIGASS!!!!

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    If its not challenging, you aren't pushing enough weight.

    Or you can add a 2nd set to everything, done after 30 sec or 1 min of rest. You'll get less reps but it could spark new growth.

    There is also a chance you've progressed enough to where you need more volume to make gains.

    Just as an example, if you did:

    Squats 5x5
    Bench press 5x5
    Bent rows 5x5

    Thats still a total body workout, but without all the isolation movements.

    Then the next time do something like:

    Deadlifts 5x5
    Military press 5x5
    Pullups 5x5

    Then repeat the 1st workout. That'll give you 3 workouts a week.
     
  6. Green_Manelishi

    Green_Manelishi Knicker Knotter

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    1. Ditch the isolation movements
    2. Add a few more sets of compound movements
    3. Keep an eye out for anyone who can spot you for one set of hard work
     
    #5 Green_Manelishi, Mar 24, 2013
    Last edited: Mar 24, 2013
  7. California Jack

    Millennium Member

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    Rippetoe's Texas Method or you could easily adapt Wendler's 5/3/1 to work for full body workouts.
     
    #6 California Jack, Mar 24, 2013
    Last edited: Mar 24, 2013
  8. California Jack

    Millennium Member

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    I just checked your link to the more advanced routine. Your problem is not your routine, it is your programming. No group of exercises at a set rep range is going to allow you tp progress unless you have a plan. Read about programming. Any monkey can come up with a routine, programming separates the knowledgable from the monkeys.
     
  9. ok thank you for posting that. I had no idea about anything dealing with "programming"...and can you elaborate on what it is to program a workout??
     
    #8 glocksalot, Mar 24, 2013
    Last edited: Mar 24, 2013
  10. California Jack

    Millennium Member

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    Well, programming is how you advance. Periodization is an example. Periodization is usually percentage based program. Rippetoe has an entire book devoted to programming. I personally feel that Wendler's 5/3/1 is the simplest to understand. You can glean enough about it on the web without buying the book.

    Google Wendler's 5-3-1.

    An alternative would be conjugate training but Wendler's is a better starting program.
     
    #9 California Jack, Mar 24, 2013
    Last edited: Mar 24, 2013
  11. ok so i understand a little bit more in regards to programming the different excercises of my routine for maximum strength gains. i will begin wendlers 5/3/1 here in a week when i get back on day shift. thanks alot for the responses guys.
     
  12. There are good and bad things about full body work outs. For me they are great for in season training to maintain strength and not be to cashed after im done. How ever if you want to gain strength go to an upper lower split bases around olympic style lifts. Really push the weight. Out if high school I was 175 after doing this for about a year I hit 205. I have been slowly growing stronger and am now sitting at 210 to 215. Im 6' just to give you an idea.

    Monday
    DB bench 5 x sets of 4 to 6
    Hang clean 5 x sets of 4 to 6
    Standing row 3x sets 6 to 8
    Pull ups max reps
    DB row 3 x 6 to 8
    Triceps ext ""
    Shoulder press ""
    Shrugs ""
    Throwers 10
    Mile run

    Tuesday
    Squats 5x4 to 6
    Dead lift 5x4 to 6
    Leg press 3x8
    RDL 3x10 to12
    Lungs 3x12
    Front squat 3x10
    Calf raises 3x16
    Abs

    Wednesday
    Mile run
    Pull ups
    push ups
    Dips
    Kettle bells
    Box jumps
    Jump rope
    Abs

    Repeat Monday and Tuesday on Thursday and friday with a few changes. Think explosive powerful movements. If you do this I guaranty a strength gain. Also ass to grass on the squats. Non of that half way crap. Remember pain is just weakness leaving the body. Just my 2 cents.:cool:
    posted using Outdoor Hub Campfire
     
    #11 Jakestir, Mar 26, 2013
    Last edited: Mar 26, 2013
  13. California Jack

    Millennium Member

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    Good luck. Make sure you follow his advice regarding your starting 1 rm. please report on your progress. 5/3/1 will work for you for quite a while. You can make it a full body workouts by lifting twice weekly. If you bench and DL one day and press and squat the other you'll have two full body workouts weekly. One other advantage to twice weekly is the back off weeks are not required.


    While using 5/3/1 I recommend reading Rip's Practical Programming.
     
    #12 California Jack, Mar 26, 2013
    Last edited: Mar 26, 2013
  14. You did not say what your goal is. I assume getting bigger.
    Here is the real deal. You should only work out once a week.
    If you are working on biceps , for example, do 15 reps with low weight say 40 pounds. Curls. Than for your second set put as much weight on the barbell ,so you can only do 5 reps. If you can do more than 5 reps add weight. So you can only pump out 5 reps. You are now done with your biceps for a week.
    Do this for every body part. Should not take you more than 1/2 hour.
    THAT'S RIGHT 1/2 hour a week and in a month you will be amazed at your gains.
    Also stay away from bench presses. Too dangerous
    LASTLY, DRINK A GALLON OF WATER A DAY, DIET IS AT LEAST
    50% of your gains
     
  15. Bench press is dangerous? Sarcasm?

    posted using Outdoor Hub Campfire
     
  16. No sarcasm at all. Bench presses are to dangerous. It's to easy to pull a muscle and they are not ideal for building a chest.
    Just follow my plan for a month and you will see the best gains of your life.
    Good form
    Heavy weight
    Diet
    Water
    Rest for 6 days after a workout. That's when one builds muscle
     
  17. BCR

    BCR BIGASS!!!!

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    There is nothing dangerous about benching.

    And a month to the best gains of your life? You sound like an infomercial.
     
  18. BCR

    BCR BIGASS!!!!

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    Jack made a great suggestion with 5/3/1.

    Follow the program as prescribed. Read the entire book.
     
  19. I would hate to break a nail. Lol

    posted using Outdoor Hub Campfire
     
  20. Sorry to have bothered you. Good luck
     
  21. Green_Manelishi

    Green_Manelishi Knicker Knotter

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    1/2 hour TOTAL, or per body part/muscle group?

    If BPs are dangerous then squats are even more so.
     
    #20 Green_Manelishi, Mar 27, 2013
    Last edited: Mar 27, 2013

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