Total Body Workout

Vamoose Killers

http://www.t-nation.com/readArticle.do?id=508031

Total Body Training by Chad Waterbury. Going to start in to this routine this week I think. Has anyone given it a go before?

The first week for me looks like this:


Day 1 (3x5)

Flat Barbell Bench Press
Squat
Deadlift
Military Press
Front Raises
Chin Ups


Day 2 (3x8)

Flat Barbell Bench Press
Squat
Deadlift
Upright Rows
Barbell Curls


Day 3 (2x15)

Flat Barbell Bench Press
Squat
Deadlift
Military Press
Barbell Shrugs
Pull Ups


One problem I forsee is when I have to do 18 reps of one exercise - I do not like the idea of doing 15 reps of squats or deadlifts, or is it okay to do that? Any input on the above workout is much appreciated! Thanks!

billyhead

Hi Vamoose,

You will need to mention a brief out line of you goals and personal stats such as age, weight, height, sex. Whether you intend to bulk or cut and do you play any sports at present. List these to get a better response.

Vamoose Killers

Hey

23 year old male here.
Weight: A little over 13st last time I checked
Height: Just under 6ft
Goal: To get bigger Would like to be a good looking 14 stone come July-ish. I intend on bulking if you want to call it that but I'm not terribly keen on that term. Don't play any sports.

billyhead

If your new to weight training and you want to bulk take a gander at this website www.startingstrength.net. You will need to incorporate heavy compound weight trianing in order to get big. This will involve bench pressing, Squatting, Deadlifting, chins/Pull ups, Dips, Shoulder presses and the clean and jerk movment being utilised in your workouts. You will need to learn the technique first so use light weights staring off and build them up gradually. Forget isolation exercises like biceps curls and tricep pushdowns. There a load of horse s**t starting out. Whats your diet like. A clean helthay bulking diet is needed first. If I were you I would do light cardio on days when your not in the gym and do this 3 sets each of 10 reps, thats of course if you can only make it to the gym 3 days a week.



SQUATS

STIFF LEG DEADLIFTS

BENCH PRESS

PULL UPS

MILITARY PRESS

DIPS


STANDING CALF RAISES

Vamoose Killers

Cheers for the response.

I'm pretty keen on doing the total body workout in all honesty. I've heard some good things about it and just feel it's the sort of thing I need at the moment. Not totally new to weightlifting but I'm still learning. Diet is good, most of the time that is. 5-6 meals a day, eggs, lots of fruit+veg, pasta/rice, lots of chicken, steak etc. Maybe too much pasta in there actually.

dioltas

Hey,
I don't think there's anything wrong with the Total Body Workout, you should see some good results from it. It's got a good few compounds there. I assume your just kinda starting out, so you are going to see results on any program really.

There's no problem with doing that amount of reps, but you'd be using less weight for the 2x15s than for the 3x5s.

After a while when you start lifting heavier weights you might find squatting and deadlifting on the same day fairly tough. Also if your doing the exercises in the order listed, I'd recommed spacing out the upper and lower body ones a bit, i.e. not deadlifting directly after squatting.

The main thing is to just start lifting, following a program will help you to stick with it. I'm assuming your a beginner, sorry if I'm wrong here, but at this level you should see good results so long as your eating enough/right, sleeping enough and doing plenty of compound exercises.

If your main goal is getting bigger, this might interest you:
http://www.hypertrophy-specific.com/hst_index.html
But at this level there's probably no need to worry about that stuff, and I can't vouch for it myself as I haven't tried it myself.

Vamoose Killers

I'm comfortable with benching, getting better with my deadlifts but would class myself as a newbie when it comes to squatting.

Thanks for the reply.

Brian?

It looks like a good programs, judging by the excercises selected. Lots of compound movements and little or no Isolation as far as I can see.

I'm not sure about the day doing 2x15 though, I'd hate that.

Pugsley

That program looks to be solid, but as dioltas squatting and deadlifting one after the other will be tough when you start lifting heavy. If you have no itnerest in strength gains and are aiming just for bulking you could keep them both on the same day (but still keep pushing yourself!), but I would advise:
Deadlift, Bench Press, Squat
As an order for the big three, Squat and Deadlift could be switched around for some of the workouts (doing Squat first and deads last), but the bench in the middle should stop you from falling over before you even start the last big lift.

Vamoose Killers

Okay, moving on to week 3 soon enough. It's going well so far. But I'm a little confused about the antagonist training. Does this look okay for week 3 (normal sets) and week 4 (antagonist training)? I just want to make sure I'm doing it correctly, thanks.

Day 1

Squats (c)
Good morning (i)

Incline bench press (c)
Seated cable row (c)

Upright rows (c)
Facepulls (i)

Day 2

Incline bench press (c)
Barbell bent over row (c)

Tricep dips (c)
Barbell curl (i)

Front raises (i)
Seated Dumbell Powercleans (c)

Day 3

Squats (c)
Deadlifts (c)

Incline bench press (c)
Barbell shrug (i)

Military press (c)
Facepulls (i)


(c) and (i) for compound/isolation obviously.

Vamoose Killers

Bump!

aoa321

did you see this program through ? How did you get on ?

JMCD

Vamoose Killers wrote: »

http://www.t-nation.com/readArticle.do?id=508031

Total Body Training by Chad Waterbury. Going to start in to this routine this week I think. Has anyone given it a go before?

The first week for me looks like this:


Day 1 (3x5)

Flat Barbell Bench Press
Squat
Deadlift
Military Press
Front Raises
Chin Ups


Day 2 (3x8)

Flat Barbell Bench Press
Squat
Deadlift
Upright Rows
Barbell Curls


Day 3 (2x15)

Flat Barbell Bench Press
Squat
Deadlift
Military Press
Barbell Shrugs
Pull Ups


One problem I forsee is when I have to do 18 reps of one exercise - I do not like the idea of doing 15 reps of squats or deadlifts, or is it okay to do that? Any input on the above workout is much appreciated! Thanks!

What happened to the "Body for life" workout and the workout log you had going on?

Vamoose Killers

Never had a journal boss.

And I stopped doing this and moved on to the 3x3 Korte program (which is going fine at the moment!).

JMCD

Vamoose Killers wrote: »

Never had a journal boss.

And I stopped doing this and moved on to the 3x3 Korte program (which is going fine at the moment!).

Oh, cool best of luck with it.

Why the sudden change do? You would need to stay with a programme for at least 4-6 weeks before you start to see results.

Transform

totally agreed.

My best results ever were on a program i used for 2 years!!

cONSISTENCY AND PROGRESSIVE POUNDAGES ARE KEY

far2gud

**whoops wrong thread pls ignore