Training Advice

junior25

I do the compound exercises, squat, bench press, deadlifts, overhead presses and bent over rows every second day 3x8 routine so I guess my question is is this too much as i'm hitting same muscles every second day and sometimes i can be a bit achey from previous workout.
I have only been working out a couple of months so not sure if this is ok or not, any advice aprciated guys.
junior

splinter

There is nothing wrong with doing a full body workout, its just a case of how you do it! If your doing a full body workout only do it 3 times a week with a rule of day on day off to allow for recovery.

An example full body routine:
Bench Press * 3 Sets
Squats * 3 Sets
Deadlifts * 3 Sets
Bicep Curls * 3 Sets
Rope Pulldowns * 3 Sets
Calf Raises * 3 Sets

thats just an example!

With regards to your aches, perhaps your not recovering properley? Are you eating correctly after your train? I.e. are you getting carbs after your workout to replenish glycogen stores! Are you drinking alcohol on a training day as this greatly hinders glycogen replenishment.

Are you stretching? Making sure the muscles are warmed up etc.

Tall

As your weights get heavier doing FullBody 3x per week with that amount of exercises will become increasingly difficult.

I'm doing fullbody 3x per week as part of my current training cycle, but I vary intensity, and I don't Squat and Deadlift on the same day.

For example, I bench 3x per week at the moment.

Mondays & Fridays I do 2x10 @ 60% 1RM
Wednesdays I do 3x3 @ 90% 1RM

Have a look in my log if you are interested.

junior25

No i don't drink a lot of alcohol maybe drank 3-4 times in the last 12 months.
As i have been feeling achey doing this routine was thinking of switching it to doing workout one day then resting for two then workout again, what do you guys think of this, maybe just til i get in a bit better shape.

junior

Gazz

This sounds like a very negative ache here,i.e. you've overshocked your central nervous system.You say you've only been working out a couple of months so the term 'dont run before you can walk' springs to mind.Personally i would,and sometimes do,a full body heavy compound session only 'once' a week.If this proves to be obsolete then up it to twice a week with a couple of days in between.As Splinter has quoted,diet is also a key factor here.

junior25

Gazz,
do you reckon that i should be doing the full body routine maybe once or twice a week and thats it, maybe do a bit cardio.
Thanks for the advice.
junior

Gazz

For me even twice a week would be a bit much.Assuming you are in the usual 'lose fat,build muscle' frame of mind,i would set your sights on other things.I tend to reserve the heavy duty all over compound session as a way to shock some strength into me and to generally mix things up.Once should be fine as long as you are giving it your all.You muscles will apreciate the rest from that leaving you to fine tune all the little areas that fall outside of the 'compound' circle.If you get my drift?

junior25

If iwas to split the routine that i'm doing now into two days what would be the best order in which to put them or should i just leave it the way it is.

tia junior

Tall

2day split would be Push Exercises (Squat, Bench, Dips, OHP) one day, and Pull Exercises (Deads, Chins, Shrugs, Bi Curls etc) on the other day