Getbig Bodybuilding, Figure and Fitness Forums

Getbig Main Boards => Gossip & Opinions => Topic started by: Bodybuilder Lex Reeves on January 17, 2012, 09:04:13 PM



Title: 3XWeek Full Body
Post by: Bodybuilder Lex Reeves on January 17, 2012, 09:04:13 PM
Just like the pros used to do it before this steroid nonsense.


Title: Re: 3XWeek Full Body
Post by: aesthetics on January 17, 2012, 09:14:05 PM
yeah, good luck with that and while natural


Title: Re: 3XWeek Full Body
Post by: howardroark on January 17, 2012, 10:13:06 PM
I enjoy full body routines, but I find I can't recover from any more than twice weekly workouts.


Title: Re: 3XWeek Full Body
Post by: Hulkotron on January 17, 2012, 10:16:10 PM
I enjoy full body routines, but I find I can't recover from any more than twice weekly workouts.

Have you tried eating sweet potatoes for breakfast?


Title: Re: 3XWeek Full Body
Post by: chess315 on January 17, 2012, 11:43:40 PM
 I think there under estimated not the best for out right muscle gain but very good for a combination of strength and muscle. People forget arnold built all most of his muscle training 3 times. Frank zane trained fullbody a few months each your batista on wwe trains that way a lot also. I think in theory you could build a pro bodybuilder that way. The draw back is your forced to use a lot of compound movments and that can bang you up once your using heavy weights. If you was training to look good and be able to kick peoples ass's fullbody training would be great for that.


Title: Re: 3XWeek Full Body
Post by: Cleanest Natural on January 18, 2012, 12:11:33 AM
This is exctly what I am doing right now. 3x 20 min max


Title: Re: 3XWeek Full Body
Post by: Figo on January 18, 2012, 12:30:16 AM
This is exctly what I am doing right now. 3x 20 min max
working nicely for you?


Title: Re: 3XWeek Full Body
Post by: local hero on January 18, 2012, 12:38:02 AM
Just like the pros used to do it before this steroid nonsense.

what pro's would they be then?


Title: Re: 3XWeek Full Body
Post by: chess315 on January 18, 2012, 01:01:07 AM
   arnold gained pretty much all his muscle mass on regparks workout. The workouts may not be good for modern bodybuilding but they are good the best imo for athletes and general strength fitness. I am really suprised we havent seen any up and coming bodybuilders using such training. I have no doubts it could be done for some at least in the off season when you get down to it dc training is full body training.

http://muscleandbrawn.com/the-real-arnold-schwarzenegger-beginner-programs/ (http://muscleandbrawn.com/the-real-arnold-schwarzenegger-beginner-programs/)


Title: Re: 3XWeek Full Body
Post by: chess315 on January 18, 2012, 01:04:50 AM
Just like the pros used to do it before this steroid nonsense.
marven eder and reg park used steroids


Title: Re: 3XWeek Full Body
Post by: Cleanest Natural on January 18, 2012, 01:41:37 AM
working nicely for you?
I'll never go back to a normal split. it'much beter and simpler and more efficient. You really do not need to kill yourself in the gym


Title: Re: 3XWeek Full Body
Post by: pillowtalk on January 18, 2012, 01:49:59 AM
I'll never go back to a normal split. it'much beter and simpler and more efficient. You really do not need to kill yourself in the gym
& what about if you were taking Test, then??

PT


Title: Re: 3XWeek Full Body
Post by: Cleanest Natural on January 18, 2012, 03:16:34 AM
& what about if you were taking Test, then??

PT
I am starting to take test prop tomorrow and will stay on the same routine. How "hard you hit the gym" is grossly overrated IMO.


Title: Re: 3XWeek Full Body
Post by: Treninghard on January 18, 2012, 03:24:27 AM
I fuck your mom 3x week full vaginal work in and out

gh15 approved

hhaha  ;D


Title: Re: 3XWeek Full Body
Post by: DK II on January 18, 2012, 03:40:32 AM
Just like the pros used to do it before this steroid nonsense.

LOL, before the steroid nonsense??

Before the "steroid nonsense", there were no pros.



Title: Re: 3XWeek Full Body
Post by: Figo on January 18, 2012, 04:29:11 AM
I'll never go back to a normal split. it'much beter and simpler and more efficient. You really do not need to kill yourself in the gym

Whole body in 20 mins, how many exercises, sets are you doing?


Title: Re: 3XWeek Full Body
Post by: oldtimer1 on January 18, 2012, 04:42:30 AM
Many say a whole body routine is a beginner work out. The reality is that it's way harder than using a split routine. If you train the whole body for 90 minutes it's really exhausting. Having said that I made some of the quickest gains in my 30 plus years of lifting. The reason I don't use it all the time because it's really to hard to do year round.

Here's the routine I used. Took about 90 minutes using max weight to failure.

Power cleans 3 x 3 then 1x1
squats 2 x 8
lunges 1 x 8
leg curls 2 x10
dumbbell flat bench 2 x 6
chins 2 x max
low cable rows 2 x12
military press 2 x 6
dumbbell laterals 2 x10
barbell curls 2 x 10
weighted dips 2 x 10
leg raises 2 x max
ab pulley crunches 2x max
calf raise 2 x 15
neck work


Title: Re: 3XWeek Full Body
Post by: wes on January 18, 2012, 04:51:08 AM
I always found 3 X per week a real bitch to do unless I split it up.

Tons of guys made/make great gains doing it though.


Title: Re: 3XWeek Full Body
Post by: Bodybuilder Lex Reeves on January 18, 2012, 04:51:25 AM
The men on this internet site are positive that Reg Park took steroids, because they read someone else on the internet was pretty sure about it. Notice that these guys who are adamant that the oldtimers were on drugs are pretty angry and don't have good bodies.


Title: Re: 3XWeek Full Body
Post by: Bodybuilder Lex Reeves on January 18, 2012, 05:06:14 AM
I always found 3 X per week a real bitch to do unless I split it up.

Tons of guys made/make great gains doing it though.
Try cutting down the volume. Look up Arnold's Golden Six workout. This workout will build you up fast. Remember to do full range of motion. The guys today don't do full reps, that is one of the reason they don't have good bodies.


Title: Re: 3XWeek Full Body
Post by: gh15 on January 18, 2012, 05:08:02 AM
LOL, before the steroid nonsense??

Before the "steroid nonsense", there were no pros.



lol!

gh15 approved


Title: Re: 3XWeek Full Body
Post by: Figo on January 18, 2012, 05:14:27 AM
The men on this internet site are positive that Reg Park took steroids, because they read someone else on the internet was pretty sure about it. Notice that these guys who are adamant that the oldtimers were on drugs are pretty angry and don't have good bodies.

Is there something wrong with reg park taking steroids?
Does it make him less of a man?
I had the pleasure of meeting the legend a few yrs before he passed, great fan


Title: Re: 3XWeek Full Body
Post by: Hulkotron on January 18, 2012, 09:18:58 AM
I have a suspicion that Bodybuilder Lex Reeves and Your Average Gym Rat are managed by the same individual.


Title: Re: 3XWeek Full Body
Post by: makaveli25 on January 18, 2012, 09:23:16 AM
During our off season conditioning program for football we lifted 3 times a week. M w f it would always include some for of bench (flat, incline, incline db) squat (front, regular, sometimes one legged) always did pullups back extensions and a bunch of other shit. The rep schemes changed and weight. We all got strong and big doing this. All core lifts. Great way to build a base.


Title: Re: 3XWeek Full Body
Post by: FAST LANE on January 18, 2012, 09:36:17 AM
LOL, before the steroid nonsense??

Before the "steroid nonsense", there were no pros.

LOL, this


Title: Re: 3XWeek Full Body
Post by: Cleanest Natural on January 18, 2012, 09:40:39 AM
What would a typical week look like? Hitting the whole body in 20 minutes seems amazing to me, I'm imagining your conditioning must be off the chain to accomplish this effectively. I'm assuming low volume?
Look .. it's really not rocket science and definetly it is not about "conditioning"

After a light warm up, I do 3 circuits. Each one looks like this: 1 set abs, 1 set flyes(chest), dips, chin ups (machine assisted), biceps, side delts, rear delts and finish with calves.

10 sec between sets, 15 reps each. Very light to moderate weight.

Between circuits, 2 min breaks.. maybe 3. During break, I do a vacuum for 3 sec followed immediately by tensing the abs for another 3. I do this 3 times in succession. Then the rest of the break.

Then 30 min cardio and 10 min streching.

That's it.


Title: Re: 3XWeek Full Body
Post by: Ursus on January 18, 2012, 09:42:36 AM
I did a rountine benching 5x week DLing 5x week squatting 2x week shoulder pressing 3x week and chinning 4-5x week

Possible as long as it is submaximal.

I also made great gains.


Title: Re: 3XWeek Full Body
Post by: Straw Man on January 18, 2012, 10:33:50 AM
I would add 1 more day and do

Mon/Thur - upper body

Tues/Fri - lower body

you could also do Mon,Wed, Fri, Sat



Title: Re: 3XWeek Full Body
Post by: the trainer on January 18, 2012, 10:48:53 AM
Just like the pros used to do it before this steroid nonsense.

 this gives me memories the first time that i set foot in a gym i worked my full body 3x week ate like a horse and gained 30 pounds in 3 months.


Title: Re: 3XWeek Full Body
Post by: IrishMuscle84 on January 18, 2012, 10:58:09 AM
I did that a while back after coming back from a layoff. Right now im training twice a day, 3 days a week........

Example......

Mon: Legs, arms

Wed: Shoulders/traps

Fri: Back and chest

Cardio/abs i usually do on my off days.......Tues, Thurs, Saturday and sunday.


Title: Re: 3XWeek Full Body
Post by: Raymondo on January 18, 2012, 11:13:48 AM
I'm doing 3x week full body workouts, mostly compounds, isolation for calves and triceps and one assistance (abs)

I'm taking a week's break after not missing a single workout for the last three months (that's right training on christmas eve and boxing day :))

It's definitely not kind on the CNS and I find that not getting enough sleep (which for me is about 9 hours) will mess things further


Title: Re: 3XWeek Full Body
Post by: Nirvana on January 18, 2012, 11:47:29 AM
Chest every monday at 5pm (bench press), then curls in the squat rack for the rest of the week.


Title: Re: 3XWeek Full Body
Post by: Cleanest Natural on January 18, 2012, 11:48:10 AM
Not judging, genuinely curious - do you do a lot of biking or soccer for legs apart from your workouts? Also how long have you been working out like this?
I do not train legs at all .. just calves. I do 1.5 hours of moderate cardio every day. I consider this my "leg workout". I have very good wheels genetically and I want them slim while having well developed calves. Like the old school symetry. I just think it looks better this way. I am doing this routine since september.


Title: Re: 3XWeek Full Body
Post by: wes on January 18, 2012, 11:49:34 AM
I did 14 sets for chest + back this AM which took me around 17 minutes.

Forced to train lighter and faster due to my car being repaired right now...............fuckin g peice of shit!!


Title: Re: 3XWeek Full Body
Post by: dj181 on January 18, 2012, 12:18:19 PM
dips, chins, and squats are all that's needed


Title: Re: 3XWeek Full Body
Post by: Hulkotron on January 18, 2012, 12:21:01 PM
(http://i44.tinypic.com/213gnc3.jpg)
(http://i39.tinypic.com/29m4mf9.jpg)
(http://i39.tinypic.com/4icufb.jpg)
(http://i42.tinypic.com/23h5548.jpg)
(http://i41.tinypic.com/25gxzec.jpg)


Title: Re: 3XWeek Full Body
Post by: local hero on January 18, 2012, 12:25:22 PM
as if arnie didnt want bigger thighs... they were as big as he could get them!


Title: Re: 3XWeek Full Body
Post by: Hulkotron on January 18, 2012, 12:34:30 PM
Maybe he didn't like training legs.


Title: Re: 3XWeek Full Body
Post by: Nirvana on January 18, 2012, 12:36:07 PM
as if arnie didnt want bigger thighs... they were as big as he could get them!
x2

arnold didn't want his thighs to be to big.  that's why he continued squating heavy and training legs.  ::)


Title: Re: 3XWeek Full Body
Post by: Krankenstein on January 18, 2012, 03:38:56 PM
I have a suspicion that Bodybuilder Lex Reeves and Your Average Gym Rat are managed by the same individual.

Yes, and with posts mysteriously disappearing.  Told the guy to eat a bullet earlier....Hmmm


Title: Re: 3XWeek Full Body
Post by: wes on January 18, 2012, 03:40:45 PM
Yes, and with posts mysteriously disappearing.  Told the guy to eat a bullet earlier....Hmmm
Yeah,that`s pretty weird.


Title: Re: 3XWeek Full Body
Post by: Hulkotron on January 18, 2012, 04:28:25 PM
Yes, and with posts mysteriously disappearing.  Told the guy to eat a bullet earlier....Hmmm

Yes both also always post their threads from a phone (has that phone icon on the left).


Title: Re: 3XWeek Full Body
Post by: wes on January 18, 2012, 04:35:50 PM
Phone Icon?

Never noticed that.


Title: Re: 3XWeek Full Body
Post by: Hulkotron on January 18, 2012, 04:37:28 PM
Phone Icon?

Never noticed that.

Yes on the "list-of-threads" page.  I don't actually know what it means but I can't imagine what else a phone icon would mean.


Title: Re: 3XWeek Full Body
Post by: King Shizzo on January 18, 2012, 06:10:31 PM
This is probably the best routine if you are natural.  Sprinkle in a day or two of cardio and you are set.


Title: Re: 3XWeek Full Body
Post by: Figo on January 19, 2012, 03:27:35 AM
x2

arnold didn't want his thighs to be to big.  that's why he continued squating heavy and training legs.  ::)


Title: Re: 3XWeek Full Body
Post by: cephissus on January 19, 2012, 03:42:13 AM
I am starting to take test prop tomorrow and will stay on the same routine. How "hard you hit the gym" is grossly overrated IMO.

I fully agree!

Also lol @ steroid monsters who loaf around for 2+ hours in the gym... epic announcing your lack of social life, responsibilities, ambitions, and heterosexuality


Title: Re: 3XWeek Full Body
Post by: Rhino on January 19, 2012, 03:49:44 AM
I fully agree! and why i do a total body 1-3 times per week.

Also lol @ steroid monsters who loaf around for 2+ hours in the gym... epic announcing your lack of social life, responsibilities, ambitions, and heterosexuality


Title: Re: 3XWeek Full Body
Post by: Cleanest Natural on January 19, 2012, 04:23:49 AM
I fully agree!

Also lol @ steroid monsters who loaf around for 2+ hours in the gym... epic announcing your lack of social life, responsibilities, ambitions, and heterosexuality
I never understood that. I just use the gym to stimulate the muscle. Life resides outside the gym. Like that dude james28 who instead of going to a nice place with a nice gal he bitched about how expensive is and cancelled instead went to the gym lol


Title: Re: 3XWeek Full Body
Post by: DK II on January 19, 2012, 05:23:40 AM
I never understood that. I just use the gym to stimulate the muscle. Life resides outside the gym. Like that dude james28 who instead of going to a nice place with a nice gal he bitched about how expensive is and cancelled instead went to the gym lol

LOL, what a fucking loser.

45mins, max an hour, with cardio 80 mins.


Title: Re: 3XWeek Full Body
Post by: MB on January 19, 2012, 06:45:29 AM
This is probably the best routine if you are natural.  Sprinkle in a day or two of cardio and you are set.

Agreed.  It's the most efficient routine because all muscle groups are being worked and recovering at the same time.  The split routine never allows full recovery because you're working chest with sore arms, or legs with a sore back, etc. 


Title: Re: 3XWeek Full Body
Post by: wes on January 19, 2012, 06:47:53 AM
Yes both also always post their threads from a phone (has that phone icon on the left).
I see it,wow,you learn something new every day.........even if it is trivial!  :)



Title: Re: 3XWeek Full Body
Post by: DK II on January 19, 2012, 06:54:21 AM
I do your mom 3x a week full body.

hth.


Title: Re: 3XWeek Full Body
Post by: BigCyp on January 19, 2012, 07:38:20 AM
Whole body in 20 mins, how many exercises, sets are you doing?

A gypsy once told me that he would tarmac my driveway, needless to say it took more than 20 minutes and there were not many exercisings involved.


Title: Re: 3XWeek Full Body
Post by: drmarkp on January 19, 2012, 10:13:43 AM
I always found 3 X per week a real bitch to do unless I split it up.

Tons of guys made/make great gains doing it though.

Whats best for naturals is three way split, training each muscle group once every 6 or 7 days..


Title: Re: 3XWeek Full Body
Post by: chess315 on January 19, 2012, 11:00:30 AM
Whats best for naturals is three way split, training each muscle group once every 6 or 7 days..
its all about the same 3 day fullbody routine or a 3 or 4 day split. If you dont have general strength and muscle a 3 day fullbody workout is best allowing you to learn and get better at the main compound movements i.e bench,squat,deadlift,rows,chins, you could do that 3 times you whole training life and would do better then most.


Title: Re: 3XWeek Full Body
Post by: chess315 on January 19, 2012, 01:21:09 PM
no the overhead press is a great compound movement.  You could get by without it but it would be good to practice at some point. Standing and push presses tend to be the norm in these types of workouts


Title: Re: 3XWeek Full Body
Post by: andreisdaman on January 20, 2012, 05:26:45 AM
I'm doing 3x week full body workouts, mostly compounds, isolation for calves and triceps and one assistance (abs)

I'm taking a week's break after not missing a single workout for the last three months (that's right training on christmas eve and boxing day :))

It's definitely not kind on the CNS and I find that not getting enough sleep (which for me is about 9 hours) will mess things further

not trying to rip you, but if you are training even on Christmas Day, you better look like fucking Superman!!! :o


Title: Re: 3XWeek Full Body
Post by: Cleanest Natural on January 20, 2012, 05:39:14 AM
not trying to rip you, but if you are training even on Christmas Day, you better look like fucking Superman!!! :o
:D

I agree .. these dudes usualy go the extra mile when it's absolutely pointless .. thus the mediocre build


Title: Re: 3XWeek Full Body
Post by: The Wizard on January 20, 2012, 10:04:30 AM
I'll never go back to a normal split. it'much beter and simpler and more efficient. You really do not need to kill yourself in the gym
Yeh, after 25 years of all sorts of splits I do my whole upper body plus hamstrings (running is enough for my quads) every 6-7 days over and hour and 1/4 and am a stone of muscle heavier at 42 than I ever was in my 20's and 30's. Took me a long time to learn so take note. Only steroid users should train more.


Title: Re: 3XWeek Full Body
Post by: Cleanest Natural on January 20, 2012, 11:02:35 AM
"gaymondo" .. you seem to follow me everywhere .. are you a little sore buddy? Who were you before this gimmick and what did I say to hurt you so much?


Title: Re: 3XWeek Full Body
Post by: Cleanest Natural on January 20, 2012, 01:21:31 PM
lol@ at that, when you've been mentioning my nickname out of the blue in many different threads- look above, you bald-headed gay cunt, who's following who?

You've been owned good and proppa, just hte way you like it, now you're back for more- If I wasn't tired from working in a real job, working with people instead of conning them like you do, I'd post that pic of you on drugs wearing that S&M gear, ready to go get your little funky arse taken care of  
wow .. you seem to have quite a bit to get off your chest .. come on "raymondo" .. let it all out.. tell us how you really feel


Title: Re: 3XWeek Full Body
Post by: Raymondo on January 20, 2012, 01:34:42 PM
best retort is your website bro and the services you offer there. So, once more (http://sebastianivascu.com/?lang=en), for the young uns to learn and the old ones to remember ;D


Title: Re: 3XWeek Full Body
Post by: Cleanest Natural on January 20, 2012, 01:40:51 PM
You keep trying the same old stuff and blindly repeating it. There HAS to be a witty reply somewhere in your mind. Go fetch it  ;)


Title: Re: 3XWeek Full Body
Post by: Raymondo on January 20, 2012, 01:58:37 PM
no matter bro, I've got no quarrel with you. if you produce pics of you looking in shape, I'll be the first to congratulate you


Title: Re: 3XWeek Full Body
Post by: Cleanest Natural on January 20, 2012, 02:02:47 PM
no matter bro, I've got no quarrel with you. if you produce pics of you looking in shape, I'll be the first to congratulate you
:D

"you got no quarrel with me"? lol ... I seem to rent a lot of space in your head to be saying this

I seek aproval from my peers not gimmicks ;)

can YOU produce a photo?


Title: Re: 3XWeek Full Body
Post by: Raymondo on January 20, 2012, 02:07:07 PM
of course I can,

but I don't seek approval from anyone over the internet- what's the point of that when you have plenty of it in real life? they simply don't compare

It's Friday night here and in about an hour I'll be out getting plenty of it ;)

good luck with the peer thing, Sev ;D


Title: Re: 3XWeek Full Body
Post by: Cleanest Natural on January 20, 2012, 02:15:43 PM
of course I can,

but I don't seek approval from anyone over the internet- what's the point of that when you have plenty of it in real life? they simply don't compare

It's Friday night here and in about an hour I'll be out getting plenty of it ;)

good luck with the peer thing, Sev ;D
So that's a no on the pic complete with the classical " I do not seek anyone's approval"  :D


Title: Re: 3XWeek Full Body
Post by: Raymondo on January 20, 2012, 02:19:41 PM
here's a picture:

(http://www.barryislandgiftshop.co.uk/images/white%20pikey.jpg)

;D


Title: Re: 3XWeek Full Body
Post by: V Man on January 20, 2012, 05:44:13 PM
Just like the pros used to do it before this steroid nonsense.

There were no pros before this steroid nonsense.