I would not be able to give you a workout routine without knowing your specific fitness levels (safety and legal reasons). In general, I do one exercise for my front torso, one for my back torso and one for my legs, challenging each group of muscle fibers to a high level (once you have acheived a certain level of fitness). You judge how far to progress based on what you did and how you feel the next day or two. At the end, include core and single joint work. Key: incorporate ROM.
With split routine, you are working fewer muscle fibers 2-3X more often but you will not necessarily linearly generate 2-3X more T/HGH - with full body, you will hit 2-3X more muscle fibers in the same workout - remember, intensity, not frequency, is the key for optimal results - as long as the intensity is there, the demand on your body to generate a higher level of T/HGH is increased - more muscle fibers are demanding recovery from the body's resources - added bonus, fewer trips to gym
forgive my lack of knowledge - id like to know why full body promotes more growth hormone than an equally intense split routine doing single body groups? is there any science to this fact?. i dont have time for split so this would be useful to know but i do want full growth hormone.
No knowing your workout routine, I can only generally comment. Twice a week with an intensity full body workout will save you time and get you equal (or better) results. The key is the intensity. As for leaving the class, that probably is not an option. Learn what you can from the class. As the teacher his/her option of full body vs split routine. Make sure you are getting enough rest and eating the right foods. Also incorporate stretching. Be patient. You are 15. Learn and grow.
hey i just got a weight trianing class at school and well i been lifting for 2years (im 15) and well in weight training the coach makes us do full body workouts and ive never done them be4 ive always done a 5day split. and soo with the coach make us do full body workouts its really messing up my whole gym schedule so i was thinking of changing to full body workouts. would u guys recomened it? and how mch days should i be going? or should i leave the class?
To Banktech 101: Thanks for your comments - both systems work - My focus 'Less is More' - most people can't get to gym 4-5 days a week (2X is sufficient with enough intensity) - more testosterone generated (key) - take that extra time to work on flexibility, speed, balance, cardio - you must have a balanced approach to fitness - big muscles should not be the end game (my opinion) - have you tried full body workouts for any length of time? - PS: 91Kg / Lunge with 120# (30+ reps)
To Wazzaabbz: Thanks for your comments - both methods get results - my approach is based on functional training - you use your full physical body when you do work outside the gym so your training should mirror that - higher levels of testosterone are generated (intensity is key) and you spend less time in the gym - most people don't have the luxury of coming to the gym 4+ days a week (2X is sufficient) - have you tried full body workouts for any length of time?
Rubbish, split routines are how you grow.... no offence but look at the size of you... what are you 70kg? Gain a few stone and then maybe you will have some credibility
My full body routine consists of 1 back, 1 front, 1 leg exercise then core and single joint. For instance, lat pulldown, incline bench and squats - challenge each exercise close to max then next workout, seated row, pushups and lunges. If you do 8 exercises, how can you possible max your results. EX: Doing bench press, incline press, ped dec and dumbbell flies in the same workout means you have to spread you energy over 8-12 sets. Focus on one exercise each zone and get the best results.
a split routine doesnt have to be splitting every muscle. Back and arms can mean about 8 different exercises, and your in and out of the gym and you didnt have to run around the entire gym hitting every muscle getting exhausted.
@IdentityHero you grow out of the gym, not in it, you've given your body only 1 day to grow. Assuming your chemical free(steroids make u grow/recover faster) , you need to stimulate your muscles, hormones and CNS to get bigger and stronger as efficiently as possible. The most efficient way to do this is through old school compound movements the involve as many muscle groups as possible. Forget the routines you read in the magazines, their designed by supplements companies who own the mags.
@IdentityHero This is going to be a long answer. In my opinion your routine seems way too much, demanding a lot of time, consistency and your not giving your body a chance to rest properly.
First it depends on your goals and how long you've been training for. If your an experienced body builder who's cracked the basics (squats, press, pull ups, etc) and/or you want to focus on certain areas to develop their look then splits are required.
these should not be consecutive days. ie weights Mon, Thurs, Sun with a little cardio in between. Increase the weight slowly (5lb per week) and get stronger. Do heavy weights (5/6 rep max) most of the time but every few weeks lower the weight (8/12 rep max) for a week.
More strength=more muscle
Best to seperate deadlift and squats by at least 5 days.
Sorry if i'm a little OTT or patronising, i'm bored on a night shift, just waiting to get onto the gym.
@IdentityHero More tired maybe but weakened definately not.
For example try standing overhead press followed by, Pendley rows, then bench press, then weighted pull ups (upper body day 1). Squats (lower/whole body day 2). Deadlift (whole body day 3). In 3 days(3-4 hours) and 6 excercises you worked every muscle in your body,including your core, and stimultaed you CNS. Now you've 4 days to recover( try some cardio on the off days).Heavy compound movements are far more effective for muscle growth
Actually, when you challenge the whole body, the process more readily parallels what you do in your day-to-day life. When you help a friend move to a new apartment or you do landscaping around your house, you don' t just use your lower body for the move and the upper body for the yardwork. No, you use your whole body every time. Functional training.
Also, why would you not want to generate the highest level of testosterone? You spend less time at the gym as well. Your time is valuable!
great video..i just checked it out...thanks for the tips..
lamebulldog 1 week ago
great advice.
pibadar 1 week ago
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What do u think of a fullbody workout 3x a week instead of split training for building muscle (for an advanced athlete)?
I heard that for naturals its the best way, classic bodybuilders like steve reeves did it. THank you
jardelbalboa 4 weeks ago
this guy knows what he's talking about
godlordy 1 month ago
I would not be able to give you a workout routine without knowing your specific fitness levels (safety and legal reasons). In general, I do one exercise for my front torso, one for my back torso and one for my legs, challenging each group of muscle fibers to a high level (once you have acheived a certain level of fitness). You judge how far to progress based on what you did and how you feel the next day or two. At the end, include core and single joint work. Key: incorporate ROM.
UltimateBestnet 2 months ago
What would be an average full body workout that you will consider doing with the right intensity?
ponty490 2 months ago
Hey its Jimmy Struthers!!!!
Fadsmashers 3 months ago
With split routine, you are working fewer muscle fibers 2-3X more often but you will not necessarily linearly generate 2-3X more T/HGH - with full body, you will hit 2-3X more muscle fibers in the same workout - remember, intensity, not frequency, is the key for optimal results - as long as the intensity is there, the demand on your body to generate a higher level of T/HGH is increased - more muscle fibers are demanding recovery from the body's resources - added bonus, fewer trips to gym
UltimateBestnet 3 months ago
forgive my lack of knowledge - id like to know why full body promotes more growth hormone than an equally intense split routine doing single body groups? is there any science to this fact?. i dont have time for split so this would be useful to know but i do want full growth hormone.
scorpio1066 3 months ago
No knowing your workout routine, I can only generally comment. Twice a week with an intensity full body workout will save you time and get you equal (or better) results. The key is the intensity. As for leaving the class, that probably is not an option. Learn what you can from the class. As the teacher his/her option of full body vs split routine. Make sure you are getting enough rest and eating the right foods. Also incorporate stretching. Be patient. You are 15. Learn and grow.
UltimateBestnet 6 months ago
hey i just got a weight trianing class at school and well i been lifting for 2years (im 15) and well in weight training the coach makes us do full body workouts and ive never done them be4 ive always done a 5day split. and soo with the coach make us do full body workouts its really messing up my whole gym schedule so i was thinking of changing to full body workouts. would u guys recomened it? and how mch days should i be going? or should i leave the class?
KillerCroc696 6 months ago
@KillerCroc696 thanks for reading would really help if someone replied
KillerCroc696 6 months ago
To Banktech 101: Thanks for your comments - both systems work - My focus 'Less is More' - most people can't get to gym 4-5 days a week (2X is sufficient with enough intensity) - more testosterone generated (key) - take that extra time to work on flexibility, speed, balance, cardio - you must have a balanced approach to fitness - big muscles should not be the end game (my opinion) - have you tried full body workouts for any length of time? - PS: 91Kg / Lunge with 120# (30+ reps)
UltimateBestnet 9 months ago
To Wazzaabbz: Thanks for your comments - both methods get results - my approach is based on functional training - you use your full physical body when you do work outside the gym so your training should mirror that - higher levels of testosterone are generated (intensity is key) and you spend less time in the gym - most people don't have the luxury of coming to the gym 4+ days a week (2X is sufficient) - have you tried full body workouts for any length of time?
UltimateBestnet 9 months ago
Error
UltimateBestnet 9 months ago
Rubbish, split routines are how you grow.... no offence but look at the size of you... what are you 70kg? Gain a few stone and then maybe you will have some credibility
Banktech101 9 months ago
My full body routine consists of 1 back, 1 front, 1 leg exercise then core and single joint. For instance, lat pulldown, incline bench and squats - challenge each exercise close to max then next workout, seated row, pushups and lunges. If you do 8 exercises, how can you possible max your results. EX: Doing bench press, incline press, ped dec and dumbbell flies in the same workout means you have to spread you energy over 8-12 sets. Focus on one exercise each zone and get the best results.
UltimateBestnet 9 months ago
a split routine doesnt have to be splitting every muscle. Back and arms can mean about 8 different exercises, and your in and out of the gym and you didnt have to run around the entire gym hitting every muscle getting exhausted.
bicmyflic25 9 months ago
@IdentityHero
deanblaze2000 10 months ago
@IdentityHero you grow out of the gym, not in it, you've given your body only 1 day to grow. Assuming your chemical free(steroids make u grow/recover faster) , you need to stimulate your muscles, hormones and CNS to get bigger and stronger as efficiently as possible. The most efficient way to do this is through old school compound movements the involve as many muscle groups as possible. Forget the routines you read in the magazines, their designed by supplements companies who own the mags.
deanblaze2000 10 months ago
@IdentityHero This is going to be a long answer. In my opinion your routine seems way too much, demanding a lot of time, consistency and your not giving your body a chance to rest properly.
First it depends on your goals and how long you've been training for. If your an experienced body builder who's cracked the basics (squats, press, pull ups, etc) and/or you want to focus on certain areas to develop their look then splits are required.
deanblaze2000 10 months ago
@IdentityHero
these should not be consecutive days. ie weights Mon, Thurs, Sun with a little cardio in between. Increase the weight slowly (5lb per week) and get stronger. Do heavy weights (5/6 rep max) most of the time but every few weeks lower the weight (8/12 rep max) for a week.
More strength=more muscle
Best to seperate deadlift and squats by at least 5 days.
Sorry if i'm a little OTT or patronising, i'm bored on a night shift, just waiting to get onto the gym.
All the best
deanblaze2000 10 months ago
@IdentityHero More tired maybe but weakened definately not.
For example try standing overhead press followed by, Pendley rows, then bench press, then weighted pull ups (upper body day 1). Squats (lower/whole body day 2). Deadlift (whole body day 3). In 3 days(3-4 hours) and 6 excercises you worked every muscle in your body,including your core, and stimultaed you CNS. Now you've 4 days to recover( try some cardio on the off days).Heavy compound movements are far more effective for muscle growth
deanblaze2000 10 months ago
Actually, when you challenge the whole body, the process more readily parallels what you do in your day-to-day life. When you help a friend move to a new apartment or you do landscaping around your house, you don' t just use your lower body for the move and the upper body for the yardwork. No, you use your whole body every time. Functional training.
Also, why would you not want to generate the highest level of testosterone? You spend less time at the gym as well. Your time is valuable!
UltimateBestnet 1 year ago
@UltimateBestnet Totally diffrent story, when helping your friend move house or something, your not trying to gain muscle are you ?
wazzabbz123 9 months ago
thanks that helped alot
NGKMeRkZz 1 year ago
you just answered a very important question. Thank you.
johnnytambora1 2 years ago