ShapeFit.com

[littleparr]

oh..can you explain to me why?

also, what about this 'body-for-life' stuff?

[swanso5]

- what about body for life?? it'sa program...good if followed, easy to follow but there's better ways for complete development...it's a "get in shape program", very genral for a wide appeal
- when you do full body workouts you only use the best exercises, the one's that stimulate the most growth, strength and metabolic activity...bodybuilding splits use shitty littel light wt crap exercises like curls, ext, crunches etc which won't provide either of them...give it a crack and find out...your bodybuilding obviously aren't working which is wehy you've come here for some advice

[Christopheel]

[littleparr]

own[/quote]

not sure what you mean

[HOUSTON TEXAN]

He meant that swanso just owned you.

[littleparr]

ok...think i'm going to this:
Day 1: Upper body (chest, shoulders, triceps, back, biceps)
Day 2: cardio, 20 min
Day 3: lower body (quads, hamstrings, calves, abs)
Day 4: cardio, 20 min
...and so on
probably going to go 2 exercises each body part, 5 sets.
-start with 12 reps, increase weight, 8 reps, increase weight, 6 reps and so on

What do you guys think of this???

[Christopheel]

One exercises by muscles groups, 25-30 total reps for each exercises, no more, lift heavy and Don't isolate bodypart, use heavy compounds exercises ...

Something like :

Workout A

Deadlifts

10 sets of 3

Lunges Variations paired with Bench Press

4x6 or 5x5

Vertical Pull Paired with closed grip Bench Press

4x6 or 5x5

Workout B

Squat

10x3

Overhead Press

5x5

Row Variations Paired WIth Bench Press

4x6 or 5x5

Core Exercises for 5 mins max (Plank Stomach Vaccum etc.)

So you do

A
Cardio
B
Cardio
A
Off
Off
B
Cardio
A
Cardio
B
OFF
OFF

Repeat


But nothing will happen if your diet is shit ... that a look a topics in diet section.

[swanso5]

- we're getting there..have a look at this:

each session you do 5 sets per "bodypart" so that's 10 sets per week

for a 3/week full body program you'd do each "movement pattern" each session for 3 - 5 sets...this equates to 9 - 15 total sets per week

so full body workouts give you the same amount of sets if not more, more wt will be used as you're not doing a 2nd exercise for the same movement/muscle when you're already tired and frequency rules for muscle gain

just do the waterbury method and be done with this...most trainer's can't make up decent programs to be honest let alone anyone else

[Christopheel]