Max. number of lifts in a full body W/O to avoid overtraining?

[BrockF5]

Whats up people,
If I'm doing a full body workout twice a week what should the maximum number of lifts be? My goal is to increase mass and strength as well as balanced development of all the muscles, so I would like to do a few more lifts than in an abbreviated routine.
Example
Bench,-chest
Military press,delts tris
Chinups-lats
Rows-upper back trap emphasis
Squats-quads glutes
stifflegged deadlifts-glutes-hams erectors
shrugs
curls-bis
ab work
calf work
As you can see I'm doing 2 upper body pulls, 2 upper body pushes, and a lower body push and pull. Most abbreviated routines recommend say only 1 push or pull. Is this too much to do twice per week? the deadlifts would be dome once/week. Thanks
Mark

 

[casualbb]

It's not very cut-and-dry. You have to consider total volume as well as overlap of muscles. Training to failure will probably be a no-no.

The only way to know is to try it and monitor strength levels and overtraining symptoms. Don't be afraid to adjust volume if you feel burnout.

 

[Eatmorechicken]

1. Front Squats Below Parallel (Thighs, Glutes, Core)
2. Conventional Deadlift (Glutes, Thighs, Core, Traps)
3. Decline Dumbell Bench Press (Pecs, Tris)
4. Overhead Dumbell Presses (if you maintain a plane of movement with them that is slightly in front of the body like typical Military presses, they will also deliver a strong training effect to the Pecs as well as the Delts, Tris, and to some extent Traps)
5. Underhand Grip Pulldowns/Chin Ups (Upper Back, Bi's)
6. Underhand Grip Supported Dumbell Rows (Upper Back, Bi's)
7. Bent-waist-straight-leg Calf Presses either Donkey or Leg Press Machine (Calves primarily Gastros, which are the ones that really stand out)

I've found this to be a great combination of exercises for very balanced development, it's just a matter of finding the right number of rest days between workouts for your body.

You need to do your back work with a reverse/underhand grip for growth in the bi's while actually being focused on feeling the upper back muscles in the movements.

Abs get worked well enough for general strengthening and toning through Squats, Deadlifts, and Chinning. As long as you're doing those exercises with some regularity, you'll be able to see and feel a good set of abs when you get your bodyfat down low enough.

Only other thing would be some basic rotator cuff training to prevent a weak link and possible injury there.

Also, for forearm growth, being able to do your Deads strapless with double overhand grip is important. That means your grip increases have to keep with the rest of your body. If you have access to a thick barbell, do some have heavy holds with it after your Deadlift sets. And if you have access to thick handled dumbells, doing your rows with them will help as well without requiring additional sets that will increase your recovery needs.

 

[Exodus]

a lot depends on the person.......... and as you progress, it changes too........... so you see there is no definite answer.

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