full body workout

[twintower]

I am new to the board, but have been lifting for 8 years. I was injured and lost 60 pounds while I was hospitalized. Prior to my injury I was 6" 230 pounds 12-15% bf. Now I am 180pds. My goals are to get between 195-200pds at 7-8% bf. I am trying to find out the quickest and most effective diet and training to regain the muscle I lost and lose the fat I gained. Hopefully everything I've heard about muscle memory is true. Also, Are there any benefits to doing a full body workout compared to working each body part once a week. My current routine is day 1 - chest & tris, day2 - back & bis, day3 - legs, day4-break, day5 - shoulders. I do 25 minutes of cardio after each workout.

Thanks bros

 

[djeclipse]

I believe the best way to put on muscle/ size is adding weight to the core lifts, Squat, Rows @ 90deg, Flat bench press, Standing Over head press and Deadlift.

Add weight to these lifts and eat right and you will grow fast.

Have a look at this website

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

 

[SofaGeorge]

Bro, if you were "injured" to the point of hospitalization... I'd guess you need to address a certain amount of PT and rehab... not just getting bigger.

Your breakdown itself looks fine. I do push/pull/legs which breaks down to Sunday I do chest, tris, and shoulders... Monday I do back and biceps... and Saturday I do legs. Your breakdown is almost the same as mine except you give shoulders their own day. I could switch and do a separate day on shoulders easily if I had the time. So I think your breakdown is great.

What I'm more concerned about is the nature of your injuries... and then the specific exercises you are chosing in your routine. Some exercises are less forgiving than others... and I wouldn't recommend them for someone coming off a specific type of injury... but they'd be fine for someone else.

Can you post your full routine and nature of injuries?

 

[PoweredUp]

I believe the best way to put on muscle/ size is adding weight to the core lifts, Squat, Rows @ 90deg, Flat bench press, Standing Over head press and Deadlift.

Add weight to these lifts and eat right and you will grow fast.

Have a look at this website

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

I agree. I would only add chin-ups, dips, and weighted crunches to that list. Stick with those core exercises, and the muscle will pile back on. Just be sure to get plenty of protein as well...

 

[sabrefan74]

i agree with the basic compound exercises fullbody workout 3 times a week every other day

 

[twintower]

Bro, if you were "injured" to the point of hospitalization... I'd guess you need to address a certain amount of PT and rehab... not just getting bigger.

Your breakdown itself looks fine. I do push/pull/legs which breaks down to Sunday I do chest, tris, and shoulders... Monday I do back and biceps... and Saturday I do legs. Your breakdown is almost the same as mine except you give shoulders their own day. I could switch and do a separate day on shoulders easily if I had the time. So I think your breakdown is great.

What I'm more concerned about is the nature of your injuries... and then the specific exercises you are chosing in your routine. Some exercises are less forgiving than others... and I wouldn't recommend them for someone coming off a specific type of injury... but they'd be fine for someone else.

Can you post your full routine and nature of injuries?

I was in a auto accident in 2006. I had many injuries including torn organs including my heart, broken legs and ankles, facial fractures, and other less severe injuries. I have been done with rehab for 6 months. You would never be able to tell what happened to me unless you saw my scars. I have been back in the gym for 2 months. My question is what is the quickest and most effective way to regain the muscle I lost and take the most advantage of muscle memory. Prior to my accident I was a big dude, 6"0 230pds. My workout routine consists of mainly free weight exercises always deadlifts and squats. I do 3 sets and 10 reps for each exercise. I rest about 30 seconds in between sets and 3 minutes in between exercises to keep GH levels high. My diet consists of high protein, low fat and carbs.

thanks for the feedback

 

[bigleemurali]

I guess whole body workout can be done thrice by a beginner... But as you have 8 years of experience, you should not train your muscles more than twice..

As our experience grows , we would be able to generate better muscle force and contraction on the muscle which is tough to recover soon..

I would suggest one whole body workout ,,,, but it might demotivate you.. So train each muscle group no more than twice a week

cheers
http://biglee-murali.blogspot.com

 

[djeclipse]

I guess whole body workout can be done thrice by a beginner... But as you have 8 years of experience, you should not train your muscles more than twice..

As our experience grows , we would be able to generate better muscle force and contraction on the muscle which is tough to recover soon..

I would suggest one whole body workout ,,,, but it might demotivate you.. So train each muscle group no more than twice a week

cheers
http://biglee-murali.blogspot.com

Where did you hear this?

No matter how long you have been lifting your muscles are capable of being trained more then once a week.

twintower,
I suggest giving this website a read and try the intermediate w/o listed.

I've been off for a year, tore my schilies Tendon and lost a lot of muscle mass. With the intermediate 5 x 5 in only 7 weeks I was able to break a previous all time PR for deadlift.


http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

 

[bigleemurali]

Where did you hear this?

No matter how long you have been lifting your muscles are capable of being trained more then once a week.

twintower,
I suggest giving this website a read and try the intermediate w/o listed.

I've been off for a year, tore my schilies Tendon and lost a lot of muscle mass. With the intermediate 5 x 5 in only 7 weeks I was able to break a previous all time PR for deadlift.


http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

It is out of experience and have seen that the recovery slows down as the muscle mass increases.. it would be around 4 or 5 days for many... But for convenience we term it for a week...

 

[djeclipse]

It is out of experience and have seen that the recovery slows down as the muscle mass increases.. it would be around 4 or 5 days for many... But for convenience we term it for a week...

Recovery doesn't slow, the ability to lift more weight/ make new PR's does slow. When that happens you have to take time to work up to the new PR. Instead of making them every week or so it may take month's or longer of training just to make a new PR.

But the ability to train a body part more then once a week, especially legs, back is simply conditioning, it has nothing to do with how long you've been training for.

 

[bigleemurali]

Recovery doesn't slow, the ability to lift more weight/ make new PR's does slow. When that happens you have to take time to work up to the new PR. Instead of making them every week or so it may take month's or longer of training just to make a new PR.

But the ability to train a body part more then once a week, especially legs, back is simply conditioning, it has nothing to do with how long you've been training for.

Ya true.. it does not slow down the ability to lift weights. But i feel that training a muscle while recovering is not the best approach for building mass. But while on precontest for conditioning i do train some muscles often lol..

 

[musketeer]

Ya true.. it does not slow down the ability to lift weights. But i feel that training a muscle while recovering is not the best approach for building mass. But while on precontest for conditioning i do train some muscles often lol..

Some Olympic weightlifters train 2-3 times a DAY and are very advanced athletes.

There is no need to train to failure - that's where you're only able to hit the muscles every 4-7 days.

Think about squats, most people NEVER actually squat until they can't finish a rep. They stop when they hit a number, or believe that they may fail on their next rep. Despite this, you still build massive strong legs, never going to failure.

I trained to failure for years, and if you look at my posts from 2002 you'll see me praising Dorian Yates' Heavy Duty style training. I'm so much stronger and healthier doing the 5x5 and only maxing out occasionally.

 

[bigleemurali]

Some Olympic weightlifters train 2-3 times a DAY and are very advanced athletes.

There is no need to train to failure - that's where you're only able to hit the muscles every 4-7 days.

Think about squats, most people NEVER actually squat until they can't finish a rep. They stop when they hit a number, or believe that they may fail on their next rep. Despite this, you still build massive strong legs, never going to failure.

I trained to failure for years, and if you look at my posts from 2002 you'll see me praising Dorian Yates' Heavy Duty style training. I'm so much stronger and healthier doing the 5x5 and only maxing out occasionally.

Even i am training like a power lifter from this week on.. To try a different dimension of training after about a year of heavy duty style - failure based training.I feel stronger - but working long time compared to heavy duty

 

[djeclipse]

Even i am training like a power lifter from this week on.. To try a different dimension of training after about a year of heavy duty style - failure based training.I feel stronger - but working long time compared to heavy duty

Like musketeer said, smart training is not training to failure, it's training in a rep range adding weight to the bar every week. Training Squats 3 times a week, bench and rows twice a week, it is possible to add weight to the bar for really long runs. If you train smart you don;t need a week to recover. Also when training like this you're hardly sore the next day as your muscles are conditioned to the work you are giving them.

A lot of people use how sore they are the next day as a way to gauge how good their w/o was. Being sore has noting to do with how effective the work out was, it just means you are not conditioned to the work.

 

[the_alcatraz]

I believe the best way to put on muscle/ size is adding weight to the core lifts, Squat, Rows @ 90deg, Flat bench press, Standing Over head press and Deadlift.
Add weight to these lifts and eat right and you will grow fast.

Have a look at this website

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Agreed.