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  1. #1
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    Default Full Body Workout: One day On, Two days Off?

    I would like to know if anyone has any experience with full body workouts, with the following scheme: ON-OFF-OFF-ON-OFF-OFF-ON... Essentially this results in an average of 2.5 workouts per week, rather than three.



    --------------------------------SKIP THIS BIT IF YOU DON'T CARE FOR MY REASONS--------------------------------
    Full Body Workouts are my favourite. HOWEVER:

    - It requires too much self-control to stop lifting even when you can do more. Not doing so negatively affects the remaining workouts of the week, and I find it to be unsustainable in the long run;

    - Low exercise variation per workout contributes to imbalances, in my case. E.g:

    1. If all I do on a given day for legs is Squats, over time an imbalance develops towards my right leg, which tends to be dominant. Lunges or single leg presses at the end of the workout help me keep good muscle awareness, make sure my left leg doesn't trail behind, and in turn prevents my hips from getting funky.

    2. As above, doing only Chest Press for chest over time contributes towards my left shoulder to 'fall inwards', which eventually causes reduced performance on the chest press. Unilateral cable flies help me prevent this.

    3. Most compound back exercises, if done exclusively, result in the right side of my back dominating over my left, and my left arm dominating over the right. Again, unilateral exercises, sometimes with machine support (hammer row variations), help to compensate for this.

    -----------------------------------------------------------------------------------------------------

    I want to be able to give everything I got, just short of failure (in my 3-year experience I've only seen negatives in training to absolute failure), while still being able to recover properly for my next workout. A typical routine would look something like:


    WORKOUT A
    Squats - 3x 5 or 6
    Bench Press - 3x 5 or 6
    T-Rows - 3x 5 or 6
    Overhead Press - 2x 5 or 6
    Stiff Legged Deadlift - 2x 8-12 (any lower and they turn into regular deadlifts, plus too much overall stress on my lower back)
    Leg Raises - 2x Short of Failure
    Chin Ups - 2x Short of Failure
    Lunges - 2x 8-15
    Chest Cable Flies - 2x 8-12
    Single Leg Curls - 2x 8-15
    Hammer Rows - 2x 8-12
    Single Shoulder Cable Raises/Flies (different directions) - 1x 8-15
    Leg Raises/ Sit Ups - 2x Short of Failure


    WORKOUT B
    Bench Press - 3x 5-6
    Squats - 1x 5-6, 1x6-10
    Deadlifts - 1x5 (I always Deadlift right after two sets of squats, it's how I like it, doesn't need fixing)
    Bouncing Weight Stiff Leg Deadlift - 2x 8-15 (Alternative to standard Stiff Leg. Helps reduce stress on lower back)
    Overhead Press - 2x 5-6
    Lat Pulldowns - 2x 8-12
    Dips - 2x Short of Failure
    Lunges - 2x 8-15
    Dumbbell Rows - 2x 8-12
    Seated Dumbbell Shoulder Press - 2x 8-12
    Single Leg Curls - 2x 8-15
    Leg Raises: 2x Short of Failure


    WORKOUT C
    T-Rows - 3x 5-6
    Squats - 3x 8-12
    Overhead Press - 3x 5-6
    Stiff Legged Deadlifts - 2x 8-12
    Leg Raises - 2x Short of Failure
    Flat/Incline Dumbbell Press - 2x 8-12
    Dumbbell Rows - 2x 8-12
    Dumbbell Shoulder Press - 2x 8-12
    Lunges - 2x 8-15
    Chin Ups - 2x Short of Failure
    Dips - 2x Short of Failure
    Single Leg Curls - 2x 8-15
    Single Shoulder Cable Flies/Raises - 1x 8-15 (different directions)


    ROUGH TOTALS PER 3 WORKOUTS(average per week in brackets):
    Quads: 14 sets, 150 reps (11.6 sets, 125 reps)
    Hams: 13 sets, 160 reps (10.8 sets, 133 reps)
    Chest: 14 sets, 120 reps (11.6 sets, 100 reps)
    Back: 19 sets, 170 reps (15.8 sets, 142 reps)
    Shoulders: 13 sets, 100 reps (10.8 sets, 83 reps)
    Abs: 10 sets, 140 reps (8.3 sets, 116 reps)


    NOTES:
    I usually do light cardio and stretching three times a week, on off days. It has had a very significant impact on performance on weight lifting days, and just general well being.

    If some of the rotation for assistance work above looks weird, it's because I'm thinking about my gym layout and how to best save time.

    ___

    So what I'm asking is, any obvious reasons NOT to workout like this?

  2. #2
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    Default

    I think you can workout just like you want to, just don't overdo it. You decrease testosterone if you train too much and yes sometimes you even have a increase in testosterone and even that has a bad effect meaning after a little bit you will still have a decrease.

    Just train 4 days and take 2 days rest.

  3. #3
    Just joined M&S jbeam2496's Avatar
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    Default

    Have you tried this routine yet? If not i say give it a try and see what results you get. If you find that you are sore all of the time you may have to cut back on the frequency or number of sets you are doing. Seems like you know what works for your body and what dosen't so looks like you have a solid plan.

 

 

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