RE BEPACK2489:- Full body workouts are great whatever level you are at. The key is to keep them simple, using compound excercises, and to do each with INTENSITY and NOT volume. You doin't need more than 1, maybe 2 sets per muscle group PER WORKOUT. Workouts should be short (45 mins) and intense. Any longer and your muscle will start to eat itself. Don't try and copy bodybuilding magazines.
I'd recommened 2 sets 6-8 reps per muscle group of a heavy weight that is heavy for YOU. If you can do more than 8 reps with it it's too light, less than 6 its too heavy. Workout 3 times a week. Do one isolation excercise each workout (bicep/tricep/abs) but keep this to one set (apart from abs) as your smaller muscles get worked from the big compound movements. Squat and deadlift every other workout as doing both in same workout will over tax you. These are two of the most IMPORTANT EXCERCISES FOR GROWTH and will boost your testosterone for overall growth. Finish each workout with ab crunches.
MONADAY
LEGS:Squat 2 set 6-8
BACK:Bent over dumbell row 2 set 6-8
CHEST:Dumbell bench press 2 set 6-8
SHOULDERS:Standing dumbell shoulder press 2 set 6-8
ISOLATION: Bicep curl 1 set 6-8
WEDNESDAY
LEGS: Romanian Deadlift 2 set 6-8
BACK: Pull ups (or lat pull down till strong enough) 2 set 6-8
CHEST: Dips 2 set 6-8
SHOULDERS: Seated dumbell press 2 set 6-8
ISOLATION: Tricep pull down 1 set 6-8
FRIDAY
LEGS: quat 2 set 6-8
BACK: Bent over barbell row 2 set 6-8
CHEST: Incline dumbell bench press 2 set 6-8
SHOULDERS: Upright row 2 set 6-8
ISOLATION: Calve raise 2 sets of 15
Make sure that every workout you increase the WEIGHT or REPS. So say last workout you did 100 pound bench, with 7 reps the first set and 5 reps second. Next workout you should get 100 pounds with 8 reps first set, and 6 reps second. Workout after that you'd up the weight by couple of pounds, etc etc. Once you can do between 6-8 reps on BOTH sets of an excercise, increase weight next time. Keep a log of every workout with reps and weight. Progressive reps-weight inrease builds muscle.
Food wise eat 300-500 calories above your recommened maintainace per day. Eat every 3 hours and include protein (0. 75 - 1 gramm per pound of bodyweight per day). (By the way Protein will not make you fat unless you eat loads of it and don't train!!). Make sure you eat right after every workout, a liquid meal of 30g whey protein IN WATER (milk digests too slowly which is a good thing at night but after a workout your muscle need protein FAST). Mix it with a good sugar with something like 50g of dextrose. After a workout your muscles also need sugar. Its the one time you can have sugar and not get fat. And def take creatine. Get great products for cheap (straight from supplier) at myprotein. co. uk. Don't take any other supplements apart from LGlutamine at bedtime and multivitamin. And eat before bed something like cottage cheese or milk, slow digesting proteins. Make sure you sleep enough as your muscles rebuild then. And drink as much water as you can as your muscle's are made of water!!
Eat as much vegeatbles, whole grains and healthy fats as possible but don't get OCD over it and enjoy the odd bit of fast food andrestaurant, beer etc. You have to have a life as well!
I could not agree more with you ! For a year or two i'v been doing classic split routines (chest/biceps,back/triceps,shoulders/sometimes legs) and i didnt add much muscle mass (i use whey protein only beside regular food) ! I was tryin' every kind of split program there is (supersets,different repetitions,negatives etc...) but still i always stagnated ! And then,i found some opinions of some people(and even scientists) on the internet ,about full body workout
and it was like the jigsaw fallin' into a place
I read that first of all when you engage several muscles at once (compund exercises) you get a response from your endocrine system which means that your body produce more testosteron,growth hormones etc... which are absolutely needed if you want to get big and strong ! Today's bodybuilders use ENORMOUS amounts of steroids,anabolics and and many many suplements,and they can train however they want to,to get big muscles ! Since back in a days when steroids became available,bodybuilders started to promote split training systems in muscle magazines,and sayin' that you have to do endless number of sets for one muscle if you want to get big and strong ! Well that's all BS ! HARD BS ! They are only big because of STEROIDS,and they certainly dont need to do heavy compound exercise full body workout to make their bodies produce more anabolic hormones ! They simply inject ALOT more of that stuff in their bodies (which is very unhealthy) !Benefits of compound exercises full body workout,are logical and even proven by science ! There are even people who think that split system is a death of productive workout ,and believe me YOU WILL NOT HERE ALL THIS FROM ANYONE WHO USE DRUGS ! Human body work as a WHOLE not as a SPLIT ,you can't shred the fat off ,from a specific body part for example ! I gained 8 pounds of muscles for 2,5 months of doing full body workout ,and i got stronger to ! Even scooby once said that if your nutrition,rest,and workout is perfect,you can expect to add 5 pounds of muscles on your body ! It's no wonder for that,cause he suggest doing split routine where you work one muscle per day !?!? HOW THE HELL you gonna gain anything more with that kind of workout !?!??! Dont get me wrong,i respect scooby very much,and i think that he is a great guy,but he was not familiar with the benefits of full body workout with compound exercises !
@Yoyoman
I personally never used creatin,because it fills your muscles with water ,far more then they should be filled ! I just want to add all natural and pure muscles
and once before i had a stone in my kidney,and i also read that you should not use creatin if you have/had any problem with kidneys ! But who knows...maybe i even give it a try once !
