Full Body Workout Routines

If you don't want to build your own workout routine, you can read these articles and choose a workout program you like.

Unlock the keys to proper training for continuous mass gains
by Thomas Woods

Nutrition is 60% of the equation when it comes to gaining mass in the off-season. 25% of the equation is, you guessed it, weight training. Going to the gym and hitting the weights hard day after day is crucial when trying to pack on more size. But the readers of this course want to do more than just pack on some more size. We want to get down right huge. As I plan to compete for the first time next March or April, I want to focus on size for the next few months. I have developed a training routine that I have been on for a few weeks now, and I will share it will you later in this article.

First, I would like to discuss certain principles of weight training and the philosophies I have relied on.

• 1. Failure- I am an avid believer in training to failure. Every set I do, excluding warm-ups, is taken to failure. That means pumping out as many reps as possible until you can perform no more with correct form.
• 2. Form- Speaking of form, you have to have it and use it to your advantage for two important reasons- to stimulate the intended muscle group and to prevent injury. Using correct form can be painful and agonizing, but believe me, you will grow like never before if you use perfect form and train to failure.
• 3. Free Weights- When it comes to building good, solid muscle, nothing can replace free weights. Exercises like Bench Presses, Dumbbell Curls, Bent over Rows, and Military Presses will never be replaced for building mass.
• 4. Machines- Don't get me wrong, machines are great alternatives and perfect for isolating muscles, and I have several included in my program.
• 5. Poundage- To get huge, you have to think huge and lift huge. Lift the heaviest possible weight that allows you to get your reps in, and I mean HEAVY.
• 6. Reps- When trying to build muscle, and for weights to be high, reps need to be kept mainly in the 6-8 range, occasionally slightly higher or lower.
• 7. Sets- This depends on the individual and the body part. If you train as heavy as I advise, it will take fewer sets than usual. Each body part requires a certain amount of sets and exercises to completely work it. Here is how many sets I do for each body part:
  Chest: 13       Biceps: 12
  Back: 12        Triceps: 12
  Legs: 17        Shoulders: 10
  Traps: 6
• 8. Rest- Nothing amazes me more than people who sit at the gym between sets for ten minutes and talk. This is killing the benefits they could get by speeding up their routine. I don't train with a stopwatch or anything, but when I'm training, I do a set, my lifting partner does a set, and then I go again. Usually 90 seconds is a good staple, and you will notice your workouts are a lot quicker.

Here is my routine for my Mass Building phase for this fall and winter:

• Day 1: Chest and Back
• Flat Bench Barbell Press- 4 sets 8,6,4,4
• Incline Barbell Bench - 3 sets 8,6,6
• Decline Dumbbell Press- 3 sets 10,8,6
• *Rack Press- 3 sets 6,4,4
• Wide Grip Pull-ups- 3 sets 6,4,4
• Bent over Barbell Rows- 4 sets 8,6,6,4
• Seated Wide Grip Cable Rows- 3 sets 6,6,4
• Close Grip Pull downs - 2 sets 6,4

*Rack Press is done by setting up a bar in the squat rack, on the safety pins about 6 inches off your chest, getting under it on a flat bench, and pressing, bringing the bar down to rest on the safety pins after each rep.

• Day 2: Legs and Abs
• Squats- 3 sets 8,5,3
• Hack Squats- 3 sets 8,6,4
• Leg Extensions-Superset 6,6,4
• Leg Curls- Superset- 6,6,4
• Standing Calf Raises- 3 sets 12,10,8
• Leg Press Calf Raises- 2 sets 10,8
• Decline Twisting Sit-ups- 3 sets MAX
• Hanging Leg Raises- 3 sets MAX
• Hyperextensions - 3 sets 15,12,12

• Day 3: Biceps, Triceps, and Forearms
• Standing Bar Curls- 4 sets 8,6,6,4
• Dumbbell Preacher Curls - 3 sets 8,6,6
• Reverse Curls- 3 sets 6,6,4
• Concentration Curls- 2 sets 10,10
• Weighted Dips- 4 sets 8,6,6,4
• Decline Extensions- 3 sets 6,4,4
• Overhead EZ-Bar Extensions- 3 sets 8,6,4
• Triceps Kickbacks- 2 sets 6,6
• Barbell Wrist Curls- 3 sets 8,6,6

• Day 4: Shoulders, Abs
• Behind Neck Press- 4 sets 8,6,6,4
• Military Front Press- 2 sets 8,6
• Barbell Shrugs- 3 sets 6,6,4
• Upright Rows- 3 sets 6,4,4
• One Arm Side Cable Laterals- 2 sets 8,8
• Lying Leg Raises- 3 sets MAX
• Hanging Side Knee Ups- 3 sets MAX
• Crunches- 2 sets MAX
• Rest and Recovery

I don't have set days of the week to do these workouts. I workout when I feel the need to, and that is at least four days a week minimum, to ensure I hit each body part at least once a week. Usually it turns out to be 5 days, and on rare occasion 6, but I feel it is better to do it instinctively, and listen to your body rather than a schedule. When it is time to workout, do the next workout in line. Recovery and supplementing makes up the other 15% of the equation. If your body does not recover then you will not grow.

Sleep is another issue when it comes to recovery. Aim for 8 hours a night if your life allows that, mine does most of the time. If not, make the best of it and try and sneak in extra on the weekend. Some nights during the week I only get 6 hours, but then on the weekend I can sometimes manage almost 10.

Full Body Workouts
by Manny Fausett

Beginner Workout

One of the greatest mistakes I have seen in the gym environment, other than bad form, is the use of advance workouts by novice lifters. A very typical scenario is the beginner reads articles about their favorite bodybuilder, the new lifter emulates the heavy workout program, and then expects to achieve the same results as their favorite bodybuilder. There's nothing wrong with admiring the bodybuilder's achievement, however, achieving the same goals in such a short period of time is nearly impossible.

First Off

First of all, the professional bodybuilder has trained for years, maybe even decades, to achieve his/her desired look or physique.

Second, the professional bodybuilder has a genetic factor that is desired in the professional circuit. That alone makes him/her in the 99.9 percentile of the bodybuilding hierarchy, a hierarchy that is a very exclusive club, and outsiders are not welcomed by the judges.

Judges ensure that any body, which doesn't meet their "standards" or achieve a certain look, are culled out during pre-judging or the bodybuilder with the undesired look receives a low placing during the bodybuilding contest.

Third, most professional bodybuilders are "enhanced" with alternative medication. Unfortunately, this also has been a clarion call and pitfall of many novice lifters: resorting to some sort of alternative medication when they do not see the desired results as soon as he/she hoped.

Fourth, the professional bodybuilder has experience on how to achieve their "look" by manipulating their diet and water consumption, with the help of leading sport nutritionists. Furthermore, all the years of bodybuilding contests have helped them hone their physique to be on target for the contest, or a photo shoot.

Why?

For the reasons noted above is why many novices will never achieve their desired look in a short period of time, even with the help of alternative medication. But back to the topic above, what should a novice bodybuilder/lifter do to at least prepare them for their future physical endeavours. First and foremost, I strongly recommend that the novice lifter enlist the help of a personal trainer.

Form is essential in order to achieve the desired results. Although many bodybuilding articles provide excellent pictures and descriptions on how to execute the exercise, there are still many "gaps" or "loopholes" of information left open to misinterpretation. Some of the misinterpretations are the fault of the writer, and sometimes the fault of the reader, whose reading ability is somewhat below par, thus unable to really understand the true function of the exercise and how to properly execute the exercise. Therefore, the recommendation to enlist the help of a personal trainer.

Personal Trainers

Although it may seem expensive, the novice lifter should look upon a personal training session as an investment in themselves. The personal trainer dispels with false notions that pervade the fitness industry; the personal trainer also aids the novice lifter on how to properly execute the exercises. Finally, a personal trainer helps correct any bad habits the novice lifter may commit before the habit becomes an acute problem, thus preventing future problems with injuries.

I must, however, underscore the most important piece of information in relation to personal trainers: A good personal trainer will help the novice lifter cut through years of experimentation with workouts that are unproductive, and inherently lead to over training and ultimately exhaustive. In general, novice lifters should experience fatigue during their workouts, but not a fatigue/soreness so deep that they are unable to get out of bed the next day.

This is where the experienced trainer steps in and tells the novice lifter to ease up, otherwise the novice lifter will experience over training, and little by little, avoids workouts and eventually, stops working out. Again, this is where a good personal trainer steps in and helps the beginner get acquainted with a program which the novice can accomplish with some degree of difficulty, but it should not be brutal, not yet anyway. But enough with the pluses of employing a personal trainer.

Find A Good One

If you decide to employ a personal trainer, the best recommendation for finding a good personal trainer is to shop around and interview with perspective trainers, don't automatically settle for your best friend's trainer; look for a trainer whose training philosophy matches yours. However, if it isn't economically feasible, ask an advanced bodybuilder's help and treat them to dinner. On second thought, it may be cheaper to just go ahead and spring for the personal trainer.

Anyway, for the most novice lifter/out of shape individual, I recommend the following program on commercial gym exercise machines with one minute's rest between sets.

Once finished with the workout, perform twenty (20) to thirty (30) minutes of aerobic exercises in your own target heart rate. Do the above workout three (3) times per week with one day of rest between workout days.

For example, work out on Monday, Wednesday, Friday, with Tuesday and Thursday and the weekends off; Or workout on Tuesday, Thursday, Saturday with Wednesday, Friday, Sunday and Mondays off.

The purpose of the above workout is just to start working with the major muscle groups, to lay the foundation for future physical endeavors. Also take notice that I have the novice performing only two (2) sets per exercise; the purpose of this is to ensure the novice does not over train. If, however, two sets are not stimulating a little soreness or tightness the day after the workout, then the lifter is either going too light on the weights, taking excessive rest between sets, or the exercises are not being performed properly.

Once the lifter has exercised for two (2) months with the above workout, I then suggest for the novice to increase their volume by adding an additional set for each exercise, making it a total of three (3) sets for each exercise. By adding a third set for another 2 - 4 weeks, the novice is ready for the next level.

Novice Intermediate Workout

The next level exercise program is more difficult but a very effective regimen, which produces fast results. However, the lifter must have completed the beginner workout (above) for at least six weeks in order to progress to the following workout. As with the previous workout, this exercise regime requires the novice to train three (3) times per week. For example, work out on Monday, Wednesday, Friday, with Tuesday and Thursday and the weekends off; Or workout on Tuesday, Thursday, Saturday with Wednesday, Friday, Sunday and Mondays off. Furthermore, the lifter must be able to complete 15 repetitions without any cheating motion, or assistance.

The following workout is a Circuit Workout, which must be done with NO rest between sets.

Week One:
One (1) circuit, three (3) times per week; Thirty (30) minutes of Cardiovascular exercise after circuit training.

Week Two:
Two (2) circuits, three (3) times per week; Twenty (20) minutes of cardiovascular exercise after circuit training.

Week Three:
If body is still sore with two (2) circuits, repeat Week Two program; if two sets are no longer exhaustive, then Three (3) Circuits three (3) times per week with 20 minutes of cardiovascular exercise after completion of circuit training.

Week Four:
Three (3) circuits, three (3) times per week; and twenty (20) minutes of cardiovascular exercise after completion of circuit training.

Week Five:
If body is still sore with three (3) circuits, repeat Week Four program; if three (3) sets are no longer exhaustive, then Four (4) Circuits three (3) times per week with NO cardiovascular exercise after completion of circuit training.

Week Six:
Four (4) circuits, three (3) times per week; and NO cardiovascular exercise after completion of circuit training.

Once the novice lifter has completed the previous training programs, the lifter should be able to employ more advance and esoteric workouts. However, if you feel you need more time on the Intermediate workout, do so. In addition, if the workouts are easier than noted above, feel free to move on to the next level of weight training.

Extreme Workout

I have received several request for an extreme workout which allows the individual to train a body part in less than ½ an hour and still allow time to do cardiovascular training. But before I give the workout away, I must warn you that this workout is for advanced lifters ONLY! In addition, execute the exercises with good form and no "loose" form or swinging the weight. If you fall in this category, then by all means, do try the workout and be prepared to have your muscles screaming for relief.

I would like to give credit where it's due: this workout was inspired by a good friend, Mitch Hodge and the originator, Kirk Malicki. Kirk Malicki had a similar workout but I fine tuned it with my own experiences and chose the exercises which gave me the best results, and I suggest for the lifter to do the same. Mitch Hodge has a training intensity, which I truly believe, few can match. So without any more hesitation, here it is:

The key component of this workout is that the lifter must begin with a weight which the lifter can only complete the required repetitions. For example, on day one, the lifter begins with a weight he/she can complete 8 repetitions of the bench press. For example, if your 8-repetition maximum lift is 225 lbs., that will be your starting weight. So a typical day one workout (chest) would look like this in your log book:

1 X 8 X 225 lbs [10 seconds rest] then begin your 2nd Set at 225 lbs, however, you only complete 4 repetitions, so drop the weight down to 205 lbs to complete the second set. So on your log book, the result will look something like this: 1 X 4 X 225; 1 X 4 X 205 [10 seconds rest]; after the completion of the second set, rest for 10 seconds and begin your third set at 205 lbs. At this time fatigue is setting in and you can only complete 3 repetitions and you decide to drop the weight down to 185 lbs and complete the rest of the third set. Your fourth set, begin with 185 lbs, but again because of your fatigue, you only complete 5 repetitions and again drop the weight to 135 and complete the remaining 3 repetitions. So in your logbook, the results of your workout should look something like the above.

All the exercises should be executed in this manner and with this type of intensity. Now, the purpose of this workout is not only to break through plateaus, but also is a great conditioning workout, but only if the lifter has been lifting consistently for a year. The only drawback of this workout is that it may cause a person to overtrain and an aversion towards the gym, but the benefits are incredible. Increase strength, endurance and enough time left over to do cardiovascular exercise.

Powerlifting - Improve your bodybuilding Physique

Two weeks ago, a young lifter asked my advice on how to develop thickness or density in the muscle. My young friend had noticed the difference between a fellow lifter, and a soon to retire powerlifting friend "Danny."

Although the bodybuilder was shredded, he really did not have any density in his muscles; it was in my opinion, cosmetic. Cosmetic meaning that although he had some great cuts, the muscle looked shallow and gaunt not from over dieting, but from lifting very light weight with a ton of sets. Although my friend Danny weighed less, his muscular development was far greater in thickness and density, and actually looked bigger than the "cosmetic" bodybuilder. I have nothing against cosmetic bodybuilding, in fact, I like to use it to improve my aesthetics. However, if the cornerstone of your routine is solely based on light weights and 20 to 30 sets per body part, your goals for a thick, full muscle bellies will not be achieved with hoisting tiny weights. Your body may look decent, but you'll never develop the muscle density which heavy, tough workouts can offer.

The following workout is a personal favorite of mine because it is short, brutal and effective. However, it also allows the lifter to work towards keeping the bodybuilders aesthetics intact. This workout was influenced by Mike Mentzer and Franco Columbo school of lifting. Both of these lifters are well noted not only for being fantastic bodybuilders, but strong beyond belief. Bill Pearl once commented that he saw Ray Mentzer (Mike Mentzer's brother) curl the entire weight stack of a nautilus bicep curl, with one hand. After Ray had left to shower, Bill tried to lift the weight, first time with one hand, but did not even budge the weight. The second time, with both hands, and even then he was not able to budge the weight. The point of this anecdote is to point out that that lifting heavy, like a powerlifter, will not affect your bodybuilding goals. On the contrary, it will accentuate and help you attain your bodybuilding physique.

Every exercise should be executed with the most weight possible without compromising form; and after each set, the muscle should be spent where the lifter cannot execute any more reps than the range noted below. If not feeling exhausted, go heavier on your weights and focus more on your form.

After two weeks of the above workout, feel free to change the exercises, sequence etc. or switch to machines to give you some variety. However, do not stop your cardiovascular workouts. The cardio keeps your heart in shape. You should increase your heart rate by 5% every two weeks.

If you follow this workout, don't be surprised if your strength level increases dramatically after 2 or 3 weeks.

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