T Nation

For Me, Full Body Workouts for Balance

From 40 years of all different programs. It appears that Full Body Workouts (most of the time 8-12 exercises for 1 work set at most weight for perfect form 6-8 reps to 12-15 (25 max for calves, 12 exercises is good if you want some isolation work, 6-8 is good for mostly having just Basic exercises Seems to be the best (for me) to feel balanced the continued days after lifting and also a program. Powerlfting or Bodybuilding broken up into splits, personally makes my body feel inbalanced, the day after the workout, and in a continued program.

I’m a big fan of full body workouts, and don’t mess much at all with splits or isolation work. But, I like the 3 exercises per workout approach. This makes you choose carefully, remove the fluff, and put your mental and physical efforts into what really matters.

Examples:
Back squat, weighted dips, weighted pull ups
Over head press, trap bar dead lifts, weighted pull ups
Bench press, inverted weight-vested ring rows, double KB front squats

I would do 5-10 rounds, with reps in the 5-10 range for the above.

I also love weight vest circuits of push ups, pull ups, and squats done 5-10 rounds with higher reps for each move (10-30 reps).

Like you, I’ve lifted for a long time and I did all the body part splits, etc. They worked great for me when I was younger. However, at 56 now, I feel that a whole body workout 3 times a week is the best for me. I keep my reps high and my rest times short.

A typical day for me is pull downs or conventional chins, seated bench or conventional bench, leg presses, leg extensions, calf raises, and then I do 3 sets of a “complex” of lateral raises, curls, shoulder press, and tricep extensions all together with no rest in between.

That sounds good, I workout at home and have time on my hands so I go through phases where I rest pretty long between sets/exercises. Like 2-5 minutes. It helps me when the weights get heavy (for me)

Thats cool, I need more than 3 exercises personally or I feel inbalanced. But good for you, as long as workout. No one way for everyone, i see how your 3 can be considered full body. It seems like I need 8-12 exercises. Not saying I go back to less often to try, but always come back to 8-12 exercises for 1 set each most weight good form

Sounds a similar approach to a nautilus full body HIT style workout, minus the rush factor. Worked great from many…still does.

What would a typical workout look like for ya? And short of frequency do you train with?

I like full body workouts 4 days per week. 3 compound exercises done twice per week with some light accessory work for volume. I did 5 day full body/per week for a few months and got great results for 73, but I think I’m better organized now with 4 days/week. On weekend I try to do some sandbag, loaded rucksack walk or farmers carry . I"ve probably done the same workouts over the years as studhammer, and this works at the moment. I’m not trying for powerlifting records.