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  • Posted On: 12-13-18, 5:06 pm (EST) #1

    a question about fullbody workout routine

    December 13, 2018, 5:06 pm

    hey!

    I used to think that fullbody program is always the same routine exactly in all days,

    but I recently learnt about the 5x5x5 program, which is fullbody but with diffrent A and B workouts.

    and I like the idea because I tried to do squat and deadlift at the same day and it was exahusting so I stopped do deadlift.

    so I wonder if I can use this "trick" in any fullbody program? for example, if my fullbody program is:

    Squat
    Bench press 
    Flys machine
    T-Bar row  
    Overhead press 
    Shoulder press machine
    Triceps pushdowns 
    Dumbbell curl 

     

    Can I do in one day a week this change?:

     

    Deadlift
    Bench press 
    Flys machine
    T-Bar row  
    Overhead press 
    Shoulder press machine
    Triceps pushdowns 
    Dumbbell curl 

     

    btw, if yes, can I replace more than one exercie?

  • Posted On: 12-13-18, 8:10 pm (EST) #2

    a question about fullbody workout routine

    December 13, 2018, 8:10 pm
    Posted by: alonadoni

    hey!

    I used to think that fullbody program is always the same routine exactly in all days,

    but I recently learnt about the 5x5x5 program, which is fullbody but with diffrent A and B workouts.

    and I like the idea because I tried to do squat and deadlift at the same day and it was exahusting so I stopped do deadlift.

    so I wonder if I can use this "trick" in any fullbody program? for example, if my fullbody program is:

    Squat
    Bench press 
    Flys machine
    T-Bar row  
    Overhead press 
    Shoulder press machine
    Triceps pushdowns 
    Dumbbell curl 

     

    Can I do in one day a week this change?:

     

    Deadlift
    Bench press 
    Flys machine
    T-Bar row  
    Overhead press 
    Shoulder press machine
    Triceps pushdowns 
    Dumbbell curl 

     

    btw, if yes, can I replace more than one exercie?

    @alonadoni If you are having A & B workouts like that, I would change more than just the squat and deadlift. You can substitute almost everything to have two completely different workouts.

     

    I'm going to be aiming to release a sneak peak of my Full Body program this coming weekend. Check that out, maybe you can follow that rather than trying to make your own!

  • Posted On: 12-14-18, 7:47 am (EST) #3

    a question about fullbody workout routine

    December 14, 2018, 7:47 am
    Posted by: Scott_Herman

    @alonadoni If you are having A & B workouts like that, I would change more than just the squat and deadlift. You can substitute almost everything to have two completely different workouts.

     

    I'm going to be aiming to release a sneak peak of my Full Body program this coming weekend. Check that out, maybe you can follow that rather than trying to make your own!

    Thanks, I'm waiting for your programπŸ˜€ 

  • Posted On: 12-14-18, 7:42 pm (EST) #4

    a question about fullbody workout routine

    December 14, 2018, 7:42 pm
    Posted by: alonadoni

    Thanks, I'm waiting for your programπŸ˜€ 

    @alonadoni You're welcome! It's coming soon man!

  • Posted On: 12-19-18, 11:35 am (EST) #5

    a question about fullbody workout routine

    December 19, 2018, 11:35 am
    Posted by: Scott_Herman

    @alonadoni You're welcome! It's coming soon man!

    hey @scott_herman , I read your fbw program, I'm sure it's a great program but I dont know a lot of exercises in your program, so until I learn all these exercise in your program , I'm doing this fbw , which I have already know all these exercises:

     

    A:

    Squat 4 sets

    Bench press 3 sets

    Flys machine 3 sets

    T-Bar row 3 sets

    Overhead press 3 sets

    Shoulder press machine 3 sets

    Triceps pushdowns 3 sets

    Dumbbell curl 3 sets

     

    B:

    Deadlift 4 sets

    Incline dumbbell bench press 3 sets

    Flys machine 3 sets

    Pullups 3 sets

    Overhead press 3 sets

    Dumbbell shoulder press 3 sets

    Close Grip bench press 3 sets

    Barbell curl 3 sets

     

    abs exercises: crunch, reverse crunch (i'm still learning abs exerciseπŸ˜• )

     

    ALL 8 - 10 REPS

    60 seconds rest between sets

    2 minutes rest after every compound exercise

    workout is about 60 min

    squat - the first rep with half the usual weight.

    isolation exercises with heavy weight until failure. compound exercies until almost failure

     

    what do you think? and why there is no machines in your programs? machines like fly machine and shoulder machine and legs press.. I like these exercises because there is no need to think so much about the movementπŸ˜… πŸ˜‚they are a kind of rest from all these compund movements 

  • Posted On: 12-19-18, 9:51 pm (EST) #6

    a question about fullbody workout routine

    December 19, 2018, 9:51 pm
    Posted by: alonadoni

    hey @scott_herman , I read your fbw program, I'm sure it's a great program but I dont know a lot of exercises in your program, so until I learn all these exercise in your program , I'm doing this fbw , which I have already know all these exercises:

     

    A:

    Squat 4 sets

    Bench press 3 sets

    Flys machine 3 sets

    T-Bar row 3 sets

    Overhead press 3 sets

    Shoulder press machine 3 sets

    Triceps pushdowns 3 sets

    Dumbbell curl 3 sets

     

    B:

    Deadlift 4 sets

    Incline dumbbell bench press 3 sets

    Flys machine 3 sets

    Pullups 3 sets

    Overhead press 3 sets

    Dumbbell shoulder press 3 sets

    Close Grip bench press 3 sets

    Barbell curl 3 sets

     

    abs exercises: crunch, reverse crunch (i'm still learning abs exerciseπŸ˜• )

     

    ALL 8 - 10 REPS

    60 seconds rest between sets

    2 minutes rest after every compound exercise

    workout is about 60 min

    squat - the first rep with half the usual weight.

    isolation exercises with heavy weight until failure. compound exercies until almost failure

     

    what do you think? and why there is no machines in your programs? machines like fly machine and shoulder machine and legs press.. I like these exercises because there is no need to think so much about the movementπŸ˜… πŸ˜‚they are a kind of rest from all these compund movements 

    @alonadoni Your routine looks OK man! If you're a beginner it's probably not bad volume. You can work up to more volume in time as you get more advanced.

     

    But also, the only way to learn new exercises is to try them, so don't be shy to give them a go!

     

    And it's not necessarilly good to get into a habit of relying on machines. Just because they are easier does not make them better. It's good to challenge yourself and work on your stabilizers with more free weight movements. If you stick to machines too much, those stabilizers don't get worked much at all.

     

    But you have a fairly good mix of free weights and machine weights. The other reason I didn't include many machine movements in the program is that I wanted people with home gyms to be able to do most of the workouts too!

  • Posted On: 12-20-18, 7:53 am (EST) #7

    a question about fullbody workout routine

    December 20, 2018, 7:53 am
    Posted by: Scott_Herman

    @alonadoni Your routine looks OK man! If you're a beginner it's probably not bad volume. You can work up to more volume in time as you get more advanced.

     

    But also, the only way to learn new exercises is to try them, so don't be shy to give them a go!

     

    And it's not necessarilly good to get into a habit of relying on machines. Just because they are easier does not make them better. It's good to challenge yourself and work on your stabilizers with more free weight movements. If you stick to machines too much, those stabilizers don't get worked much at all.

     

    But you have a fairly good mix of free weights and machine weights. The other reason I didn't include many machine movements in the program is that I wanted people with home gyms to be able to do most of the workouts too!

    @scott_herman thanks! I know this is the way to learn new exercises but I am having hard time with the current exercises. For example in deadlift I split the movement to 2 different movements not in the same time after a few reps, Last week I had knee pain from squat and I learnt how to fix the form.. and others issuesπŸ˜“ 

     

    about the volume and the beginner thing, you right, I make a progress only on the new exercises ( 2 monthes): squat, t-bar row, overhead press, pull ups , but I stuck with the bench press (I've been doing bench press for 1+ year) . should I add more sets to bench press? I added dumbell bench press because your recommendation in another post.

  • Posted On: 12-20-18, 9:49 pm (EST) #8

    a question about fullbody workout routine

    December 20, 2018, 9:49 pm
    Posted by: alonadoni

    @scott_herman thanks! I know this is the way to learn new exercises but I am having hard time with the current exercises. For example in deadlift I split the movement to 2 different movements not in the same time after a few reps, Last week I had knee pain from squat and I learnt how to fix the form.. and others issuesπŸ˜“ 

     

    about the volume and the beginner thing, you right, I make a progress only on the new exercises ( 2 monthes): squat, t-bar row, overhead press, pull ups , but I stuck with the bench press (I've been doing bench press for 1+ year) . should I add more sets to bench press? I added dumbell bench press because your recommendation in another post.

    @alonadoni What do you mean you split the deadlift to two different movements? Also, make sure your knees are tracking out on squats to mimimize potential injuries.

     

    Adding the dumbbell bench press as a variation is a good idea. But you can also try things like paused bench press or pin presses if you have hit a plateau. If you have a spotter, you can try forced reps too! And if you've been doing the same rep range for a while, mix it up!

  • Posted On: 12-21-18, 9:28 am (EST) #9

    a question about fullbody workout routine

    December 21, 2018, 9:28 am
    Posted by: Scott_Herman

    @alonadoni What do you mean you split the deadlift to two different movements? Also, make sure your knees are tracking out on squats to mimimize potential injuries.

     

    Adding the dumbbell bench press as a variation is a good idea. But you can also try things like paused bench press or pin presses if you have hit a plateau. If you have a spotter, you can try forced reps too! And if you've been doing the same rep range for a while, mix it up!

    @scott_herman I mean that this is my dumbest mistake in deadlift, not that I do this in purpose. after a few rep I dont manage to do the 2 deadlift's movements at the same time. I actually think about focus right now only on squats and give up the deadlift. in squats I made a big progress, I lift 15kg on each side of the barbell πŸ˜ƒ two monthes ago my PR was 5kg each side of the barbell on a single set of 5 repsπŸ˜‚ 

     

    thanks for your helpπŸ˜€ 

  • Posted On: 12-23-18, 9:17 pm (EST) #10

    a question about fullbody workout routine

    December 23, 2018, 9:17 pm
    Posted by: alonadoni

    @scott_herman I mean that this is my dumbest mistake in deadlift, not that I do this in purpose. after a few rep I dont manage to do the 2 deadlift's movements at the same time. I actually think about focus right now only on squats and give up the deadlift. in squats I made a big progress, I lift 15kg on each side of the barbell πŸ˜ƒ two monthes ago my PR was 5kg each side of the barbell on a single set of 5 repsπŸ˜‚ 

     

    thanks for your helpπŸ˜€ 

    @alonadoni That's great progress with your squat so far man! Awesome! My advice would be to not give up on the deadlift just yet though - it might be hard, but the only way you are going to get better at it is if you keep practicing 😊 

     

    You're welcome for the help!

  • Posted On: 12-24-18, 6:24 am (EST) #11

    a question about fullbody workout routine

    December 24, 2018, 6:24 am
    Posted by: Scott_Herman

    @alonadoni That's great progress with your squat so far man! Awesome! My advice would be to not give up on the deadlift just yet though - it might be hard, but the only way you are going to get better at it is if you keep practicing 😊 

     

    You're welcome for the help!

    ThanksπŸ˜€ 

  • Posted On: 12-26-18, 7:59 pm (EST) #12

    a question about fullbody workout routine

    December 26, 2018, 7:59 pm
    Posted by: alonadoni

    ThanksπŸ˜€ 

    @alonadoni Any time my friend!

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