Full Body routine advice

duffpaddy

Just back again after a 6 month break from training and I was looking for a good bulking routine. I found this post on the board about a full body routine and wanted some advice:

http://www.musclechat.co.uk/beginner...g-routine.html

Firstly, I've never used a full body routine so wanted to know how effective they are? In the past I've used Anthoy Ellis' superset routine (if anyone has heard of it?) and that worked out really well for me. I went from about 145 to 180lbs over the 2 years that I trained with it. However, I'm finding that its just not being effective anymore. I'm not sure, but I reckon I've grown so accustomed to it, its just not delivering that much of a shock to the system anymore. Therefore I'd like to try something new which will shock my body back into an anabolic state and help me bulk up more.

Secondly, the training targeting my back in the past has been pretty poor and I've developed a poor posture as other muscle groups have developed. My shoulders are quite rounded and what with my work involving me spending all day sitting in front of a monitor, I have a tendency to slouch. I'd therefore like to strengthen my back and correct my posture. If I used the above routine, would bent over rows be sufficient to do this? Or should I incorporate extra back exercise? If so, which ones?

This is the one part of my training which I'm really at a loss with at the moment. The consistency, training frequency and diet side of things are all under control. I just need to figure out a good, quick, simple bulking routine that delivers results.

splinter

I slouch alot myself as im behind a monitor myself. Try and sit up straight if you can! Then again im not one to give posture advice as im often putting my feet on something and sitting the most pecurious positions (BUT SIT UP STRAIGHT )

With regards to the routine (more importantly), I recently came off it for the 2nd time, often I like to get off splits to shock my body into something different. The routine does work but you may find you want to tweak it as it is rather boring doing the same things day in day out.

i.e. switch lat pulls downs to t-bars rows.

Id never do the same exericse for a muscle group 3 times in a row. Say for chest, one day id do flat, one day incline and 3rd decline...... see where im going?????

So it might be worth tweaking it around to suit you, go on the routine for 6 weeks and see how you fair on it. After that you can go bkac on splits!

With regards to back, perhaps a split is more suggestable for you.

My routine is as follows for back exercises (it might be a bit much for you though)
Deadlifts
t-Bar rows
Dumbbell rows
Chins
Latpull downs, (2 front, 2 back and 2 mid)

set and reps are to suit me on the day (i dont stick to one thing)

but i often will do a different exercise if im feeling adventerous or bored etc...

Wanna keep the muscles guessing and that above hits the back very well!

You may wanna focus how your doing your rear delt work, are you doing them???

scottswald

you should do fine so long as you stick to basic compound movements

Tall

Rounded shoulders are really common from too much benching and not enough back/rear delt work.

I'm currently doing a full body workout for the next 3/4 weeks, I'll happily post it up if you're interested...?

If you're after a normal 3 day split - I've posted an article on abbreviated training which you may like?

duffpaddy

Thanks for the advice guys.

Splinter: Some good advice there. Question though: did you find you find you were still quite sore on days two and three? Kinda feels like I'm over-training.

Also, I was thinking of varing the exercises to target different muscles groups. For rear delt work I was doing inverse flyes on an incline bench. I think I might add that into this routine.

Tall: I'd be really interested to see how you get on with your routine. As I said, I've not run one before so would be good to see how it works out.

Tall

Here ya go - posted it in my log for you:

http://www.musclechat.co.uk/progress...tml#post220214

splinter

I would train one day then have a day off. So this would prevent me from any pains etc... However, I have a bit of a ongoing shoulder injury that I have never really been able to get rid of so only that really.

Feel free to add an extra shoulder routine if you specifically want to target something, remember customise to suit!

crazycal1

if you want to correct posture you should start a stretching routine bud.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk