weekly full body work out legit?

[yoheii]

After reading threenorns thread "harsh words but true" and noticing everyone's concurrence with most of its conclusions, ive come to question my approach to gaining muscle.

although i am gaining muscle, slowly but surely, i'd like to get it in the best manner as possible.

in the thread threenorns posted, it said that it is okay to work a body part twice in one week.

i'd love to work out back, shoudlers, arms and chest on days other than mon wed fri to get them bigger but i fear muslce loss...(working a body part twice in one week hindering muscle growth is now a misconception after reading that post).

how many days should i give each to rest?

current plan
mon - back + bicep.
wed = chest, tris, shoulder.
fri = legs.
tues, thurs, sat = cardio

heres my new plan:
MONDAY - Back + Bicep
TUESDAY - Cardio
WEDNESDAY - Chest + Tris and shoulders
THURSDAY - Back + Biceps...after a few hours i'll do cardio
FRIDAY - Legs + Shoulders again
SATURDAY - Chest + Tris again...after a few hours cardio
SUNDAY - Rest
back + bis on thurs again; shoulders again on fri; and chest, tris on sat.

would that be fair enough gaps to encourage growth?

[.V.]

Don't know man...I'm sticking to one day a week for each body part. I was doing each twice a week, then my progress stalled. When I stall doing this, I'll change back. Variety - do the same thing as long as it works. When it stops, make a change to keep the body guessing. You want it adapting so it can grow - but not adapting so much that it stops growing because it's no longer challenged by what you throw at it.

[abarlament]

Lots of guys on the HST forum have had success with working out 6 days a week, full body. Some even go as far as to workout twice a day, 6 days a week for 12 total. Of course, typical 10 sets/bodypart workouts won't cut it. Personally, I'm working out 3x a week, full body right now, and next week I'll probably start 5 days a week, with some isolation stuff in between full body workouts. My next HST cycle will be of the 6x a week variety.

[abarlament]

Originally Posted by a_welch503

make a change to keep the body guessing. You want it adapting so it can grow - but not adapting so much that it stops growing

What's that mean?

[CF-OC_gal]

Have you considered a full body workout every other day and cardio on the off days with one day rest per week?

[.V.]

Originally Posted by abarlament

What's that mean?

Do something for as long as it is making the body adapt to the work by getting bigger and stronger. When the body gets used to the work - and stops getting bigger and stronger - it's time to do something else.

Kind of like when I lost all my strength the last time. I started doing a max ot'ish workout - but doing 2 body parts/day for faster results. It worked well for a while. Then suddenly, it was no longer working - I was going backwards instead of forward. Time for a week off and starting over with 1 body part/day really doing it max ot style. When I eventually stop responding to that (slowly of course - I don't grow very fast), then I'll re-evaluate and try something different.

That better? Sometimes I don't express my ideas very well the first time around but kind of like the training - I keep trying 'till I get it right.

[abarlament]

Originally Posted by a_welch503

I was going backwards instead of forward.

How so?

[threenorns]

the weight on the bar was going down, not up - last week, he could do (for example) 185, this week he has to drop it to 175.

Originally Posted by Brat

Have you considered a full body workout every other day and cardio on the off days with one day rest per week?

I have to agree with this. The workout you listed yoheii seems a bit cobbled together. Staying with basic moves until you have enough muscle mass was the whole idea of the article written by IronAddict.

BTW - I've been lifting seriously for over 10 years and have found that full body beats once per week hands down. Don't let others who call a full body workout a "beginners routine" color reality.

[tim_mcf]

What's your routine like, IronMan?

Workout One:
Squat 5 sets
Bench 5 sets
Row 5 sets
Calf Raise 5 sets
Wrist Curls/Extensions (super set) 5 sets

Workout Two:
Deads 5 sets
Glute/Ham Raise 5 sets
Military Press 5 sets
Dips (upright) 2 sets
Seated Curls 2 sets

Rotate these two workouts every other day
Cardio and abs on off days
One day of rest each week

[CF-OC_gal]

That's a good plan. How long including rest periods, warm-up and cooldown does it take to complete them?

Depending on my energy levels (which translates to rest time between sets) -- anywhere from an hour to an hour an a half

Warm up takes way less than 10 minutes and my cool down takes as long as it does to slam an afterworkout drink. My bad - I know!

[CF-OC_gal]

That sounds about right.

When I changed my workout time to 6:30am (before going to work) I was hoping to work back into a 3x full body plan but found that if I am not leaving the gym after exactly 1 hour (chnging packing up stuff and walking to the car) then I'll be late. Right now I do my FB on a weekend day and I take my sweet time with between sets ( 1 hour and some in total).

My warmup takes 15 minutes alone (5 min aerobic, 5 min calesthenics, 5 min really light DB or BB high rep)

[threenorns]

wow.

i don't do any cardio for warmup aside from the half-mile walk to the gym, but my warmup routine takes at least fifteen minutes when i cut it shorter for deadlifts and squats, twenty minutes minimum for chest and back. depending how i feel, it might be as little as six warmup/acclimating sets or as many as nine.

just goes to show: when you find the warmup routine that works best for you, your workouts improve drastically!