I’ll chime in here as I just jumped on the band wagon as well. I was intrigued by the full body 3 times a week program since I had made such huge gains as a teenager doing a 2x per week, 2 day split program. Since then I had mostly done 3 or 4 day splits with seemingly less improvement. Although I had gotten heavier by about 10 pounds my strength didn’t really improve. I think my muscle gain was primarily from the increased protein intake compared to when I was younger. I am 27 y/o now.
So about a week and a half ago I decided to give it a go. I started at 222 lbs, 8%, at 6’3.
My primary goals are bodybuilding related, with some athletism. Just to get to 230lbs at the same bf%. Also I’m concentrating on shoulders and upper back.
My workout program is basically this.
Day 1 (M) 2 x 5, 2 min rest (strength)
Day 2 (W) 2 x 15, 2 min rest (hypertrophy)
Day 3 (F) 3 x 25(easy), circuit, 30s rest (endurance, active recovery)
20 min cardio, 30 sec hard, 30 sec very easy before hand on Days 1 and 2. Usually skipping, bike, and/or running.
Weights
- Ab movement
- Shoulder Press variation
- Shrug or another isolation shoulder movement.
- Back Row variation
- Chin variation
- Chest press variation
- Biceps curl variation
- Triceps movement variation
- Deadlift variation
- Quad dominant variation
- Calf raise movement
Followed by 10 min of stretching. The weights usually take about 55 min.
I’m going to be changing my exercises every week.
On my 25 rep day I par down the exercises to 6, including just the major movements. It’s basically skipping arm, calf, and extra shoulder exercises. I precede this day by 20 min of easy cardio. This day is basically an active recovery day. Everything is done easy.
As of yesterday I’ve gained 4 pounds which makes me up to 226lbs. The heaviest I’ve ever been in my life by a pound. I don’t seem to be any smoother either which is a bonus. This is after a week and a half.
I’ve bumped my protein intake from about 225 grams to 300 grams per day. My carbs have increased proportionally as well, perhaps a little higher. Fat intake is moderate.
In the past if I tried to increase my calories like this I would have gotten fatter so the workout is definitely making a difference in that regard. I’m able to change all those extra calories in to muscle which I was very surprised with.
My goal is to get to 230lbs at 8% bf. With only 4 pounds to go it doesn’t sound too unrealistic or far off at this point.
I’m not taking any supplements really unless you count protein powder, and a multivitamin. I forgot… In the last month I’ve been taking Power Drive before workouts with 200mg caffeine and like what I see so far. I feel a little more focused at the gym.
I was contemplating changing the endurance day to a power day (cleans, push-press, box squats, explosive push-ups, etc…), but figured I needed the extra recovery. I may try it in the future sometime.
Brian Hildebrandt