Full Body Workout

[foofighter]

29 yo 6'1 170

Diet consists of around 2500-3000 calories (quality protein, complex whole grain carbs, and healthy fats)

Goal: gain some muscle & lose some fat (men's health look)

I took the advice a couple weeks ago to do a full body (compound movements only) workout every other day and HIIT every other day (on non-training days).

So here is my routine:

Days 1,3,5:

Pullups or T-Bar Rows
Flat Bench or Incline Bench, Barbell or Dumbbell
Shoulder Press
Dips or Close Grip Bench
Squats or Leg Press
Curls (only non-compound movement exercise)

Days 2,4,6:

30 mins Running Stadiums

My question is:

When doing a Full Body workout like the one above, how many sets should i do? and what rep range should i shoot for?

i have been doing 3-4 sets of each and doing low and high reps to mix it up, but when i get down to around the 3rd exercise i find its hard to really go at it due to exhausting myself with the previous exercises. any suggestions to get the most out of my workout?

 

[NJL52]

5x5! Hit up the training vault sticky. A 5x5 is the consensus best way to gain mass.

And you should decide, gain muscle or lose fat, it is extremely hard to do both at once. I suggest putting on muscle since 6'1 170 can't be that fat.

So do a 5x5 and hike up your calories to like 3600.

 

[foofighter]

5x5! Hit up the training vault sticky. A 5x5 is the consensus best way to gain mass.

And you should decide, gain muscle or lose fat, it is extremely hard to do both at once. I suggest putting on muscle since 6'1 170 can't be that fat.

So do a 5x5 and hike up your calories to like 3600.

been reading on the 5x5 links you advised me on, but i am trying to figure out weight to be used.

should i use the same weight every set of the 5x5, meaning i using a weight that i will not likely go to failure except for the last set? trying to sort through all the links and articles and figure this one out.

 

[foofighter]

been reading on the 5x5 links you advised me on, but i am trying to figure out weight to be used.

should i use the same weight every set of the 5x5, meaning i using a weight that i will not likely go to failure except for the last set? trying to sort through all the links and articles and figure this one out.

actually i just found the part that says work up to my 5 rep max on the last set like a warm up. thanks for the info!

 

[bmcadoo44]

i got a buddy that goes to Texas A&M who runs track there he does full body work outs like you listed above but longer running sessions though. The guy is like 6'2 210, 3%bodyfat.

 

[foofighter]

i got a buddy that goes to Texas A&M who runs track there he does full body work outs like you listed above but longer running sessions though. The guy is like 6'2 210, 3%bodyfat.

i am thinking of cutting out the curls and doing 5x5 as suggested above and only doing 3-4 exercises at 5x5 each workout.

i would like to see your buddies routine. also, should i up the cardio a little? maybe a 2 mile run on training days and HIIT on non-training days? i am really wanting to get serious with this. maybe even mix in some plyometrics?

i am not that concerned with gaining weight as i am just being in good shape and having as much muscle as i can with low bodyfat.

 

[get456]

i am thinking of cutting out the curls and doing 5x5 as suggested above and only doing 3-4 exercises at 5x5 each workout.

i would like to see your buddies routine. also, should i up the cardio a little? maybe a 2 mile run on training days and HIIT on non-training days? i am really wanting to get serious with this. maybe even mix in some plyometrics?

i am not that concerned with gaining weight as i am just being in good shape and having as much muscle as i can with low bodyfat.

you said you read the exercise sticky but the "5x5" you're describing... isnt 5x5 at all

The Intermediate 5x5 is a very specific set of exercises with very specific progression over time

take a look here
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

 

[NJL52]

i am not that concerned with gaining weight as i am just being in good shape and having as much muscle as i can with low bodyfat.

lol you can't not gain weight and have alot of muscle.

Give me number goals and or look goals etc and I can help you more in detail.

"having as much muscle as i can with low bodyfat" can mean alot of things:


You could look like a abercrombie modelSorry for linking to this)
http://myspace-005.vo.llnwd.net/00423/50/02/423192005_l.jpg

Or you could look like Ronnie:
http://www.bodybuilding.com/fun/muscletime8big.jpg

 

[ZGzaZ]

i got a buddy that goes to Texas A&M who runs track there he does full body work outs like you listed above but longer running sessions though. The guy is like 6'2 210, 3%bodyfat.

LoL, your buddy isn't 3%, but a good story anyway.

 

[ZGzaZ]

i am thinking of cutting out the curls and doing 5x5 as suggested above and only doing 3-4 exercises at 5x5 each workout.

i would like to see your buddies routine. also, should i up the cardio a little? maybe a 2 mile run on training days and HIIT on non-training days? i am really wanting to get serious with this. maybe even mix in some plyometrics?

i am not that concerned with gaining weight as i am just being in good shape and having as much muscle as i can with low bodyfat.

Like was stated, your last sentence doesnt make sense. And if you're serious like you said about gaining some decent muscle, then you're going to have to put on some fat right now, and cut it later. Youre only 170, so you have a lot of potential to gain muscle.. I would cut back on the cardio right now, put on some decent muscle, and worry about the cardio, diet and fatloss down the road and you'll look much better for it when you do cut and have some muscle underneath it.

Theres a quote thats been floating around here... "You can't carve a pebble."

 

[Cynical Simian]

Read through the links on the 5x5 site posted above, especially the Training Primer on the main page. The linear 5x5 is just one of many reasonable ways to organize your training, but it would be far better than what you're doing now. You have the right idea with compound lifts, but trying to go balls-to-the-wall on every lift during every training day is, as you've discovered, not a good way to do things.

And whatever you do, get rid of the "or Leg Press" part of "Squats or Leg Press".

 

[get456]

You could look like a abercrombie modelSorry for linking to this)
http://myspace-005.vo.llnwd.net/00423/50/02/423192005_l.jpg

ambiguously gay duo?

 

[foofighter]

i dont know how to describe my goals.

the thing is, i need already need to lose belly fat even at 6'1 170 although it would be nice to put on some muscle mass too. i know its supposed to be impossible to do both at once.

the thing is i dont care about weight, just looks. i do think that on a small scale, i could gain some muscle and lose some fat at the same time = transformation.

i am just trying to get on a routine and diet that allows me to do this.

maybe this means i could achieve my goals at my current weight just more muscle and less fat.

i will read all the 5x5 links above carefully tomorrow when there is no football on tv.

 

[anadivine]

I love the 5x5. I wish I started it sooner but I think the last two years of working out consistently and taking supplements laid a very nice foundation for the 5x5. Eating is key you have to eat A LOT! This time of the year is great for it because it doesn't really matter if you put on a little extra fat along with muscle because unless you're in Florida, Texas, or Southern California (damn you if you are) no one is going to see you in a bathing suit. I've never felt so productive in the gym. But hey I'm sure it's not right for everyone.

 

[NJL52]

i dont know how to describe my goals.

the thing is, i need already need to lose belly fat even at 6'1 170 although it would be nice to put on some muscle mass too. i know its supposed to be impossible to do both at once.

the thing is i dont care about weight, just looks. i do think that on a small scale, i could gain some muscle and lose some fat at the same time = transformation.

i am just trying to get on a routine and diet that allows me to do this.

maybe this means i could achieve my goals at my current weight just more muscle and less fat.

i will read all the 5x5 links above carefully tomorrow when there is no football on tv.

Well you seem realy uncertain so:

If you have 140 pounds of muscle and 30 pounds of fat then you are 18% body fat. If you put on 40 pounds of muscle and 5 pounds of fat then you will be 16% body fat. So you will look less fat and you will be alot more muscular.

And no offense, but 6'1 170 is extremely skinny. People your size would look better in most people's eyes with more mass.

So I suggest having a 3600ish calorie diet. I'm not the best with diets, but something like 360 protein, 260 carb, 120 fat would work well. Do the 3x5 by rippetoe.

I'm 99% sure you will be happy with the results at the end of 4 months.

Edit: Oh yea, if you have the money, order Starting Strength and Practical Programming by Mark Rippetoe.

 

[foofighter]

it just hit me. my goal would be the physique of Tiger Woods. I realize most of you guys are likely not that impressed his physique, but for me that would be ideal. i am the same height, and have a similar bone structure, plus i am a golfer as well.

i have always wondered how he trains and what his diet is. he has always been tight lipped.

 

[NJL52]

it just hit me. my goal would be the physique of Tiger Woods. I realize most of you guys are likely not that impressed his physique, but for me that would be ideal. i am the same height, and have a similar bone structure, plus i am a golfer as well.

i have always wondered how he trains and what his diet is. he has always been tight lipped.

lol, I have never seen Tiger Woods shirtless so I'ma need another example. Go to google and find a picture and copy and paste and I will give more detail.

 

[glennpendlay]

Advice i think you will be unlikely to listen to but probably the best advice, would be to do this.

Get on a decent weight program, and focus on getting stronger at the basic lifts, and eat a good diet.

From what you describe, you are out of shape, a little chubby, with little muscle. As you get stronger you will gain muscle. If you eat a good diet, you wont gain any fat, you might even lose a little right off. No its not easy for anyone but a beginner to gain muscle and lose fat at the same time, but for a beginner it happens all the time.

As you gain a bit of muscle, you will look better even if youdont lose any fat. if you lose some, you will look a lot better. With more muscle you will have a higher metabolism, making it easier to lose fat in the future.

Eat a good diet, get your bench press up 50lbs, your squat and deadlift up 75 or 100lbs each, and double the amount of pullups you can do and see if you dont like the way you look in the mirror a lot better.

it just hit me. my goal would be the physique of Tiger Woods. I realize most of you guys are likely not that impressed his physique, but for me that would be ideal. i am the same height, and have a similar bone structure, plus i am a golfer as well.

i have always wondered how he trains and what his diet is. he has always been tight lipped.

 

[foofighter]

From what you describe, you are out of shape, a little chubby, with little muscle

i am a bit of an odd case. i am not in great shape, but i am pretty atheltic even at what i described. i know that sounds impossible. i have small muscles but i am toned everywhere except belly fat. i do need to put on some muscle mass to look like tiger woods, but i have always let belly fat stop me from bulking.

i have never tried the compound movement focussed routine, so i am going to try to take the advice to bulk by sticking to compound movements and higher calories, but i am certainly not cutting out HIIT, cause i feel better when i do it.

here is the best photo i could find of tiger woods physique (my goal).

 

[NJL52]

Compound movement focused routines are the ONLY way to workout. If anybody ever tells you to do a iso machine, note them in the back of your head as unknoledgable. Squat, deadlift, benchpress, rows, cleans, and shoulder presses are the only workouts I'll ever suggest to people.

And could you post a link to that pic? Non platinum members can't view that.

 

[silver_shadow]

Compound movement focused routines are the ONLY way to workout. If anybody ever tells you to do a iso machine, note them in the back of your head as unknoledgable. Squat, deadlift, benchpress, rows, cleans, and shoulder presses are the only workouts I'll ever suggest to people.

And could you post a link to that pic? Non platinum members can't view that.

or better still, do the world a small favour and have them locked up in a sanatorium.

no matter what your goal, compound lifts are the best choice. what changes is your diet - eat a gram of protein per lb of body weight. adjust your carbs according to your goals and how you progress from an aesthetic point of view. don't under eat carbs as you'll end up losing muscle.

 

[foofighter]

And could you post a link to that pic? Non platinum members can't view that.

here it is:

http://www.golfdigest.co.za/features/details/index.php?grill=16

 

[silver_shadow]

looks like he's in good shape, not huge (doesn't need to be lol) but better than the majority.