T Nation

Total Body

Hey, i’ve always trained 2 days upper, 2 days lower body splits. It’s cool, but i’d like to try a total body routine.

Sorry to waste a little of your time, but i don’t want to waste weeks of mine, doing something which sounds like it’s gonna fuck me up with overtraining. Can you really train like

a) upper vertical/legs, b) upper horizontal/legs c) upper vertical/legs, d) upper horizontal legs, for an appreciable amount of time, without getting fried? Does it require less intensity, or volume of sets/reps?

Because i was reading the ‘superman’ article and it sounds hella hardcore. Thanks

You may want to start with a TBT routine other than that, just to see how you respond to it.

You’ll have to be the judge on your own ability to recover.

Why? Is your current routine not getting you results?

Alright thanks good heads up vroom.

Yeah, my workouts are good, DOMS is even kind of nice for me, numbers are going up, all’s good. It’s just i’m impatient for quick-shift, and if TBT can get me pulling 500 quicker, i’m all for it.

I’ll try a TBT 4 times weekly and keep intensity moderate and volume quite high, see how the muscles deal with it, and i’ll go from there. Thanks u2

[quote]dannyrat wrote:
Alright thanks good heads up vroom.

Yeah, my workouts are good, DOMS is even kind of nice for me, numbers are going up, all’s good. It’s just i’m impatient for quick-shift, and if TBT can get me pulling 500 quicker, i’m all for it.

I’ll try a TBT 4 times weekly and keep intensity moderate and volume quite high, see how the muscles deal with it, and i’ll go from there. Thanks u2[/quote]

if youre going to be keeping intensity moderate and volume quite high, and do this 4x a week, youre missing the point of TBT. go read it again.

Workout #1

  • DB Side Lateral Raises
  • Squats
  • Bent Over BB Row
  • Wide Grip Bar Curls
  • Tricep Extensions
  • Cable Flys

Workout #2

  • BB Flat Bench
  • Weighted Wide-Grip Pullups
  • Hamstring Curls
  • DB Military Press
  • Single-Arm Preacher Curls
  • Weighted Dips

Workout #3

  • DB Front Raises
  • Deadlifts
  • Zottman Curls
  • Overhead DB Tri’s
  • DB Incline Chest
  • DB Lunges

I started this 3-day a week total body training about a month and a half ago and I’m getting the best results I’ve gotten in a while. I used to hate the idea of TBT too.

[quote]dannyrat wrote:
Alright thanks good heads up vroom.

Yeah, my workouts are good, DOMS is even kind of nice for me, numbers are going up, all’s good. It’s just i’m impatient for quick-shift, and if TBT can get me pulling 500 quicker, i’m all for it.

I’ll try a TBT 4 times weekly and keep intensity moderate and volume quite high, see how the muscles deal with it, and i’ll go from there. Thanks u2[/quote]

Well, good luck with that, but there is no quick way to strength. It takes time. But it’s a good thing to try. At least you’ll find if it works for you or not. If you don’t see progress after two weeks, don’t keep on with it, hoping something will change and progress will occur. It won’t.

just to be clear, while TBT does stand for “Total Body Training”, TBT is the name usually used for a Chad Waterbury programme. That’s what deez6485 was talking about when they said to “read TBT again”.

here it is

http://www.T-Nation.com/readTopic.do?id=508031

Total-Body Training
The 3-day-per-week, full-body workout plan
by Chad Waterbury

Right right, thanks people. I admit i haven’t read TBT ™ but i will now. I hear your point kroby, but from PE classes on, everyone said ‘lift 2-3 times a week, high carb blah blah’ and now i’m waking up. So i’m gonna try 4x a week TBT. I’ve read a lot of Chad’s stuff, the guy’s really good.

What do you mean kroby? If i did a program for 2 weeks, and ate/rested right, and my numbers didn’t go up/ I felt physically fucked, i’d quit it no doubt. Or is TBT a weird one?

Thanks for the link kakugu. Later

Yeah that’s cool cuba, is 3 days enough? Currently i’m doing 4 days, 1 upper 10-12 rep, and 1 3-5 rep, and the same for lower body. I’ve been trying to do a half-day where i do neck, rotator cuff, and maybe abs/ accessory, so if you can grow off the 3x week, that’s sweet, i will have my accessory day. Cheers man

[quote]Swamp Donkey wrote:
Workout #1

  • DB Side Lateral Raises
  • Squats
  • Bent Over BB Row
  • Wide Grip Bar Curls
  • Tricep Extensions
  • Cable Flys

Workout #2

  • BB Flat Bench
  • Weighted Wide-Grip Pullups
  • Hamstring Curls
  • DB Military Press
  • Single-Arm Preacher Curls
  • Weighted Dips

Workout #3

  • DB Front Raises
  • Deadlifts
  • Zottman Curls
  • Overhead DB Tri’s
  • DB Incline Chest
  • DB Lunges

I started this 3-day a week total body training about a month and a half ago and I’m getting the best results I’ve gotten in a while. I used to hate the idea of TBT too.[/quote]

i wish i could get results from a program like yours. the only thing i would be doing from your workout #1 are squats and the bent over row. from workout #2 id keep the BB bench, pullups, and id like to change the db overheads to barbell overheads. the dips, while theyre a great exercise, i dont feel they are necessary if youre already benching that day. workout #3 id only keep the deads. point being, if you like the gains youre making on that program, you could just make even better gains by going with basic, heavy compounds. for example, i say “basic” meaning that pretty much everything youd be doing in a “basic” compound workout would use a barbell, unless of course you are dipping/pull ups. in other words, id squat three days a week before a did a dumbell lunge. not that a dumbell lunge isnt a good exercise, but id milk that squat for all its worth before i brough in more complicated exercises. just an opinion, but what works for you works for you, and thats whats important.

and yes, on this site, TBT is generally taken to mean Chad Waterbury’s article, “TBT”. even if someone doesnt mean to reference that article by saying TBT, the general idea of a 3x a week total body routine is to hit it hard (intense) but brief (not high volume) so that you can go heavy+hard 3 times a week, as opposed to a training session where you demolish a muscle with 10+ sets in a workout and then cant touch it again for 5 days.

if you are able to do full body workouts 4x a week, with high volume, the weights your lifting probably arent heavy enough to pack on the dense muscle that we all want. unless you just want the pump muscles, then save yourself some time and thought and hop on charles poliquin’s gvt.

[quote]dannyrat wrote:

What do you mean kroby? If i did a program for 2 weeks, and ate/rested right, and my numbers didn’t go up/ I felt physically fucked, i’d quit it no doubt. Or is TBT a weird one?

[/quote]

All I can say is what I did from experience. I tried full body and all my progress came to a screeching halt. Weight gain, strength, energy, desire to go to the gym. All of it. Six weeks later, my partner asked why I was still on the program, if it’s not working. I was stupefied. Why was I? I went back to my favorite routine and am happy, lifting and growing. I wasted a lot of time hoping it would work. Don’t do that.

[quote]dannyrat wrote:
Yeah that’s cool cuba, is 3 days enough? Currently i’m doing 4 days, 1 upper 10-12 rep, and 1 3-5 rep, and the same for lower body. I’ve been trying to do a half-day where i do neck, rotator cuff, and maybe abs/ accessory, so if you can grow off the 3x week, that’s sweet, i will have my accessory day. Cheers man[/quote]

look at it this way: Going to full body 3 times a week from a 4 day upper/lower your allready increasing the freaquency your training each muscle group. Going straight to full body 4 times a week you would be doubling your freaquency!

Start out slow, the added freaquency of 3 full body sessions should be more then enough stimulus to promote gains. Also give it some time as your asking your body to recover much quicker and it takes some time to adapt. I know when I first tried a full body routine the first couple of weeks sucked.