T Nation

Full Body Workout Review


#1

My Goal is mass and strength. For now mostly mass to improve my physique and I mostly concerned about upper body. I train 3 days a week ABABAB. I was doing some random stuff on gym for about 6 months until I started the program.

Workout A:
Dumbell Overhead Press 4x10
Chin-up 4xAMRAP (currently about 8,6,6,5)
Dead-Lift 4x10
10 minutes of stretching

Workout B:
Incline Dumblell Press 4x10
EZ-Bar Biceps Curls 4x10
Squats 4x10.
10 minutes of stretching

I use linear progression +1kg on exercisse if I manage to do 4x10 and -10% if I did not managet three trainings in row.

Do you thing it is effective program taking in account my goals?


#2

No.

Just no.

Chris C wrote an article on full body. Read it. Twice.

Waterbury has a lot of options. Read up.


#3

You have been around these forums for awhile now @vowek, why keep trying to make this harder for yourself than it needs to be?


#4

x2 with JFG, any programs by those authors willl be way more effective


#5

No rows + you are doing bicep work though no tricep work + reps on deads are a bit high…if you addressed those issues this would be much, much better.

You are probably better off doing a tried and tested routine at this stage of the game though.


#6

Can you provide links to these articles?


#7

What souls be more reason reprezentacji/set range for deads? I want to go mostly for hypertrophy.


#8

Search function is there for a reason

Put in some leg work.

Read, educate yourself


#9

I have read the forum for some time and used search function but did not found answer.


#10

You could not find the answer to the question “what is a good strength/ hypertrophy program?”

Pack your bags and find another hobby amigo.


#11



you are welcome


#12

No I have not found answer for the question what the right volume for dead lifts is.


#13

Go to the ‘Tnation’ part of the website(admitedley not well joined up with the forums anymore) or could even go crazy and type in “Waterbury full body” on the googlewebzz


#14

Thx, these templates looks interesting.


#15

Thx, I will try Waterbury because it consists of only 3 exercises per workout. Can you provide some link to Chris C program – google did not provide any useful link when I typed “chris c fullbody”


#16

@Chris_Colucci
This guy. Check the articles.


#17

Workout A:
chest work
Dumbell Overhead Press 4x10
Chin-up 4xAMRAP (currently about 8,6,6,5)
Dead-Lift 4x10
abs/calves

10 minutes of stretching

Workout B:
Incline Dumblell Press 4x10
barbell row
something specifically for chest or shouders
Squats 4x10.
abs/calves
10 minutes of stretching


#18

My opinion, which I have also practiced in the past, is if you are gonna go full body abd only a few times a week 2-3, hit every main muscle group (shoulders,back,legs,traps,bi,tri,chest,core) with at minimum 2 working sets of 1-2 exercises each workout. The volume put through is very similar to a body part split workout and greater frequency.