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Author Topic: Squats in a full body routine. When do you do them?  (Read 1748 times)
Thin Lizzy
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« on: September 20, 2014, 04:05:13 PM »

Most people save them for last.

I've been doing them second, right after benches.

This way I'm still pretty fresh, and, I give my delts some time to recover before shoulder presses.

Sure, I'm in some pretty heavy oxygen debt by the last set, but, I get my wind back after a few minutes.
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WOOO
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« Reply #1 on: September 20, 2014, 04:12:13 PM »

Most people save them for last.

I've been doing them second, right after benches.

This way I'm still pretty fresh, and, I give my delts some time to recover before shoulder presses.

Sure, I'm in some pretty heavy oxygen debt by the last set, but, I get my wind back after a few minutes.

first leg movement, end of the workout imo
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jpm101
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« Reply #2 on: September 21, 2014, 09:34:00 AM »

The usual protocol of a full body workout is doing the heavier compound exercises, for the larger body parts, first in the workout. The workout should also be short, to the point and done with serious intent.

Something like:  3 to 4 sets of 8-10 reps of each movement. Some will add calf and abs exercises, but those would be placed at the very end of the workout.

Squats
BB rows
bench
overhead press
BB curls

There is also the classic 5X5 full body workout....5 sets of 5 reps.
Squat
BB row
Bench

Many different ways and different exercise for any full body workout. Keep in mind the general rule of thumb of doing the heavier movement first in line. Give the most attention, and effort, to the bigger growing exercise like the full squat. Or even Dl to stat a workout.

Good luck

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WOOO
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« Reply #3 on: September 22, 2014, 05:16:40 PM »

The usual protocol of a full body workout is doing the heavier compound exercises, for the larger body parts, first in the workout. The workout should also be short, to the point and done with serious intent.

Something like:  3 to 4 sets of 8-10 reps of each movement. Some will add calf and abs exercises, but those would be placed at the very end of the workout.

Squats
BB rows
bench
overhead press
BB curls

There is also the classic 5X5 full body workout....5 sets of 5 reps.
Squat
BB row
Bench

Many different ways and different exercise for any full body workout. Keep in mind the general rule of thumb of doing the heavier movement first in line. Give the most attention, and effort, to the bigger growing exercise like the full squat. Or even Dl to stat a workout.

Good luck




if i squat first the rest of the workout is boned
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oldtimer1
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« Reply #4 on: September 26, 2014, 09:02:54 PM »

I have use a full body routines many times. They are very effective but they are brutal. It's not a beginners routine and split routines are easier.

You should work the largest body parts first when you have the most amount of energy down to the smallest. It's just common sense and that's was always emphasized by Arthur Jones. So squats should be first unless a power exercise is used such as cleans and snatches. An exemption is used if two pressing exercises are back to back.

The whole body routine that I used looked like this. No warm ups listed. Sets to failure done twice to three times a week.

Power cleans 3 x 3
squats 2 x 8 then 1x1
lunges 1 x 8
standing leg curl 2 x 12

flat dumbbell press 2 x 8

pull ups 2 xmax
Low v handle seated cable row 2 x 12

military press 2 x 8
dumbbell laterals 2 x 10

barbell curls 2 x 10
weighted dips 2 x 10

hanging leg raise 2 x max
ab pulley crunches 2 x 25

standing calf raise 2 x 15

neck and grip work.

I would do this workout 6 times. I would see what my goal was at the end of 6 workouts and back off the weight 5lbs to 10lbs a workout from my goal. So if my goal was 300lbs for 8 reps on workout six then the first weight used would be 250lbs. Monday 250lbs, Wednesday 260, and Friday 270.  It wouldn't matter if monday was too light. It will soon get hard enough and proper form and range of motion will make it hard. After the six workouts I would completely change the exercises for another 6 workout goal. Effective but brutal. See how you feel compared to doing a split. Fatigue is systemic and not localized to the muscle worked. It's a superior way to train.
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Straw Man
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« Reply #5 on: October 20, 2014, 04:46:11 PM »

I've been doing full body workouts for about 2 weeks now.
I've worked out for 30 years and have never done full body in one day this is a change

I do legs last in the workout and most days I do just one set of squats after having done 2 sets of leg extensions and 2 sets of leg press (after warm up on both) and then one set of squats for 12-15 reps.

The sequence I do is

Chest/Back - alternate so  a set of incline and then a set of pullups as an example
Delts -
Bis/Tris - supersetted like chest and back
Quads  
Hams  
Calves
Forearms
Abs (this is the one thing I will skip sometimes)


The workout takes about 2 hours but I'm liking it a lot so far
I will usually use rest pause or drop/strip sets on the last set of the last exercise for each bodypart
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Yev33
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« Reply #6 on: October 20, 2014, 05:40:49 PM »

Here is how I set mine up

Workout A
Barbell Rows
Db shoulder press
Reverse lunges
Barbell curls
Incline crunches

Workout B
Bench press
Weighted pull ups
Romanian deadlifts
Rope press downs
Standing calf raises

Workout C
Front squats
Close grip incline press
One arm rows
Rear delt raises
Hanging leg raises

I will switch the excercises and the order once I cant make progress anymore.

Its not the traditional full body split but I always do a press, back, and a lower body movement every workout.
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Straw Man
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« Reply #7 on: October 29, 2014, 06:58:06 PM »

After doing 3x per week full body workout for about 3 weeks I switched it to 1 day on (still full body) and 2 days off and this seems to be a perfect rest interval for me (at least for now).   

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jpm101
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« Reply #8 on: October 29, 2014, 08:12:34 PM »

Yeah, a lot of men will do Monday and Thursday full body workouts. And repeat again the following Monday. Gives that extra boost to rest/recovery time and progress seems more steady from workout to workout. Even keeps the interest higher when hitting the gym again.

Good Luck.
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scottt
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« Reply #9 on: October 29, 2014, 08:25:51 PM »

One on two off full body has worked well for me. I work the same way so its perfect for me.
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« Reply #10 on: October 31, 2014, 10:38:20 AM »

Squats = Power

Power comes first.
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