Since I have come back to the forum I have learned a lot and am already seeing progress. I have read the stickies and a lot of info out there, but as one of the guides said, much of the information out there contradicts itself. So, I wanted to ask you a little bit about muscle grouping..

I am still testing out certain lifting routines to see what I like best and what works for me. But what I have been seeing routine wise is that one group of muscles is only worked once during the week.. and this kind of concerns me because I always thought you could work the same group again after a days rest. Not true?

I have been told that I should do a full body routine 3 days a week. What exactly does that mean? I certainly can't do a 'full body' workout in 30 minutes..

Perhaps I have misread some information and am in fact damaging some of my growth .. I noticed on Tues that I could not bench nearly what I could 6 months ago, but maybe this is because I worked my shoulders just minutes before hand?

To refresh anyones memory, I'm trying to lose about 15lbs and gain muscle with a full body routine. I'm doing sets of 3 with 8 reps in mind and working till failure. I don't do any cardio unless I'm on a rest day and feeling good.

Since I have come back to the forum I have learned a lot and am already seeing progress. I have read the stickies and a lot of info out there, but as one of the guides said, much of the information out there contradicts itself. So, I wanted to ask you a little bit about muscle grouping..

I am still testing out certain lifting routines to see what I like best and what works for me. But what I have been seeing routine wise is that one group of muscles is only worked once during the week.. and this kind of concerns me because I always thought you could work the same group again after a days rest. Not true?

I have been told that I should do a full body routine 3 days a week. What exactly does that mean? I certainly can't do a 'full body' workout in 30 minutes..

Perhaps I have misread some information and am in fact damaging some of my growth .. I noticed on Tues that I could not bench nearly what I could 6 months ago, but maybe this is because I worked my shoulders just minutes before hand?

To refresh anyones memory, I'm trying to lose about 15lbs and gain muscle with a full body routine. I'm doing sets of 3 with 8 reps in mind and working till failure. I don't do any cardio unless I'm on a rest day and feeling good.

Well you can do a HIT routine fullbody in 30 minutes and repeat it after 48 hours rest- say MWF or TTS. You would do say 12 or less exercises for one set using as much weight as you can. You would do each set to momentary muscle failure. You do as many reps as possible. If you can't do 8 reps before failure, reduce the weight 5-10% next workout. If you complete 12 or more reps, add 5-10% more weight next workout. Do your reps slowly 3sec up and 3sec down cadence. Rest 60 sec or less between sets. Add the time up, it will be less than 30 mins, unless you whimp on the weight and you are doing 20 reps per set before you get a good weight. It is simple but it is hard work. You are always trying to increase weight or reps. This might be a good workout.

BB Squat
BB Stiff legged deadlift
BB calf raise
Cable Lat pulldown
BB bent over Row
DB lateral raise
BB shoulder Press
DB flies
BB Bench Press
BB curl
Cable Tricep Pushdown or BB close grip Bench Press
Crunch use a 10sec up and 5sec down cadence very slow

Use good form, don't cheat. You are working large muscles to small muscles. The short rest and heavy weights will give you a cardio effect. But if you must do cardio, do it after workout. Drink plenty of water. Get 8 hours of sleep, rest on rest days. Drop your calories to 1800 and you should lose your 15 lbs in 6 weeks.

There is your full body exercise, do it as written, or ask questions.

Thank you, I will try this routine.

Couple questions though ..

How long should I continue to do the same exercises? Is it okay if I substitute one or two of them with a different method, as long as I'm using the same muscle? Is there any difference between lifting this way and doing 3 sets of each (besides saving time)?

And..

Crunch use a 10sec up and 5sec down cadence very slow

I should only do this one time per workout session?

Thank you for the help.

Thank you, I will try this routine.

Couple questions though ..

How long should I continue to do the same exercises? Is it okay if I substitute one or two of them with a different method, as long as I'm using the same muscle?

And..

I should only do this one time per workout session?


I would suggest you use these exercises for the next 6 weeks, only a month and a half. They are fair group of exercises. Do you have a problem with any of them?

The exercise is done in a super slow fashion. That is 15 sec for a rep that is nearly 2 1/2 times as long as you will spend on any other rep. You will work your abs longer than any muscle but that is OK, they are used a lot. Now if having your abs under constant tension for nearly 2-3 minutes is too easy for you after you try it. Add weight anytime you do more than 12 reps. start in 5 lb increment.

So, if I were to take a 60 second rest between each of these, that comes out to something like 20 minutes (if I did 3 second reps up and down). Is this correct?

I still don't understand the abs though.. You said 15 second rep for this, how does that amount to 2-3 minutes of tension?

So, if I were to take a 60 second rest between each of these, that comes out to something like 20 minutes (if I did 3 second reps up and down). Is this correct?

I still don't understand the abs though.. You said 15 second rep for this, how does that amount to 2-3 minutes of tension?

60 sec x 11 = 660 sec rest
6sec x12x11 = 792 sec exercise if you did 12 reps it should be less on avg
15 sec x 12 = 180 sec for abs

total = 1632 sec or 27 min and 12 sec


As you see if you did 12 reps on abs that is 3 min and 8 reps is 2 minutes. Seconds add up.

It is all math. I admit, it is hard to have everything set up for next exercise. It is easier with machines. or at home but move quickly and you still should get the time down after a few workouts. But rest just means you aren't lifting not that you are laying down somewhere. Stay on the move, you increase calories burned and you heart is beating fast. That is what cardio is. :bb:

Ah.. 12 reps for the abs, now I understand. Thanks for all the help, I will definitely try this and let you know my progress in the next month.

:tu:

Thank you, I will try this routine.

Is there any difference between lifting this way and doing 3 sets of each (besides saving time)?

.

I didn't respond to this question. Yes, there is a difference. Once you get into the workout you will find it is tough.

When we do multiple sets, being human we save something for the follow-on sets. Here we put it all on one set. Don't hold back.

The one set method also tries to prevent over-training. When you do the squat for the quads hopefully to the max effort bringing about failure, you assure you can't complete another rep. You don't need to repeat, you got results from the max effort. The 8-12 rep system assures you are using the proper weight for the exercise and always seeking progression. So it isn't just to shorten time. It is to get max effort or intensity into a workout.

Notice also the increase of time under load or tension. Your present reps are probably a 1/1 cadence, now you will get 3 times more TUL with a 3/3. So each rep has increased effort. It is an attempt to get intensity into the program setting an avg of 80% of your 1maxrep.

RTestes, what about warm-up sets? Are they necessary?

Also, do you think doing cardio 3x/week on non-lifting days would be OK?

RTestes, what about warm-up sets? Are they necessary?

Also, do you think doing cardio 3x/week on non-lifting days would be OK?

Nevermind. It's amazing the kind of questions that can be answered using a simple search! I should probably consider using it before asking things that have been asked 100x before. :)

Nevermind. It's amazing the kind of questions that can be answered using a simple search! I should probably consider using it before asking things that have been asked 100x before. :)
Yes, the search is the first place to go, You will get many answers there. My answer is You don't need warm up sets, the first 2-3 reps is your warm up. Why waste energy? Same for cardio, you are getting the effect with the shorten rest periods. Cardio doesn't build muscle, weights do.

I just did this workout tonight, and I'll tell you how it went.

I have to say, rtestes is very right about it being difficult- especially your first time trying it. Its hard to at first to determine how much weight to use, cause 5-10 pounds makes a major difference either way. I found myself running (not literally, but you get the picture) around the gym to set up properly before too much time passed between sets, and to keep my heart rate up for the cardio effect.

Overall, I'm sure I will get better at it with time.. Especially since I will know how much weight to use.

I rtestes is very right about it being difficult- especially your first time trying it. Its hard to at first to determine how much weight to use, cause 5-10 pounds makes a major difference either way. I found myself running (not literally, but you get the picture) around the gym to set up properly before too much time passed between sets, and to keep my heart rate up for the cardio effect.

Overall, I'm sure I will get better at it with time.. Especially since I will know how much weight to use.

No matter how you work out, it is a good idea to keep a record of your workouts. Keep track of weights and reps. You might be surprised to see say a 20-30% increase in strength. Measure your body at least every two weeks, record the changes that take place. Record your weight. Keep a Journal.