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Author Topic: 3XWeek Full Body  (Read 3429 times)
FAST LANE
Getbig III
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« Reply #25 on: January 18, 2012, 10:36:17 AM »

LOL, before the steroid nonsense??

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

LOL, this
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« Reply #26 on: January 18, 2012, 10:40:39 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.
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Ursus
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« Reply #27 on: January 18, 2012, 10:42:36 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.
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Straw Man
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« Reply #28 on: January 18, 2012, 11:33:50 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

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the trainer
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« Reply #29 on: January 18, 2012, 11:48:53 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.
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IrishMuscle84
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« Reply #30 on: January 18, 2012, 11:58:09 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.
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sceagacros
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« Reply #31 on: January 18, 2012, 12:07:25 PM »

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.

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?
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Raymondo
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« Reply #32 on: January 18, 2012, 12:13:48 PM »

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 Smiley)

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
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sceagacros
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« Reply #33 on: January 18, 2012, 12:43:52 PM »

After years of low rep/ low volume strength lifting; about a year ago I picked a few favorite  compounds and do them each once a week. I use 70-80% 1RM for a total of 50 reps each movement - it usually goes 10,10,8,8,7,7= 50. If the first set gets to be around 6 I'll backtrack in weight and start climbing back up. This has worked very well for me. I use:

Incline
Close Grip Bench
Overhead Press
Front Squat
Dead-lift
BB Curl
Upright Row
Pull Ups
BB row

I'll usually hit 2-3 exercises each workout, I like to mix up the combinations depending on how I feel, as long as I hit each movement once a week and get 50 total reps I'm good. I'm a perpetual student of programming and what works for other people fascinates me and gives me great ideas for myself. I often flirt with the idea of modifying sets and reps to fit a 3x/wk full body, for now I hesitate to screw with whats working but someday.....
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« Reply #34 on: January 18, 2012, 12:47:29 PM »

Chest every monday at 5pm (bench press), then curls in the squat rack for the rest of the week.
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« Reply #35 on: January 18, 2012, 12:48:10 PM »

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.
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wes
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« Reply #36 on: January 18, 2012, 12:49:34 PM »

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!!
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dj181
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« Reply #37 on: January 18, 2012, 01:18:19 PM »

dips, chins, and squats are all that's needed
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Hulkotron
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« Reply #38 on: January 18, 2012, 01:21:01 PM »

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« Reply #39 on: January 18, 2012, 01:25:22 PM »

as if arnie didnt want bigger thighs... they were as big as he could get them!
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Hulkotron
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« Reply #40 on: January 18, 2012, 01:34:30 PM »

Maybe he didn't like training legs.
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Nirvana
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« Reply #41 on: January 18, 2012, 01:36:07 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.  Roll Eyes
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Krankenstein
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« Reply #42 on: January 18, 2012, 04:38:56 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
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wes
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« Reply #43 on: January 18, 2012, 04:40:45 PM »

Yes, and with posts mysteriously disappearing.  Told the guy to eat a bullet earlier....Hmmm
Yeah,that`s pretty weird.
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Hulkotron
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« Reply #44 on: January 18, 2012, 05:28:25 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).
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wes
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« Reply #45 on: January 18, 2012, 05:35:50 PM »

Phone Icon?

Never noticed that.
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Hulkotron
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« Reply #46 on: January 18, 2012, 05:37:28 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.
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Shizzo
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« Reply #47 on: January 18, 2012, 07:10:31 PM »

This is probably the best routine if you are natural.  Sprinkle in a day or two of cardio and you are set.
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Figo
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« Reply #48 on: January 19, 2012, 04:27:35 AM »

x2

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


* ap.jpg (44 KB, 600x775 - viewed 224 times.)
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cephissus
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« Reply #49 on: January 19, 2012, 04:42:13 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
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