Someone told me its a good time to work on your abs when your bulking and in a caloric surplus. See my article on training for older guys for more info on this.I suggest you start with the 2-day. It resembles yours, but has more exercises. 15 minutes solid is tough and will take some recovering from.Hi David, looked over your articles and really like them. If you’re pushed for time, just do the first 4-5 exercises in each workout. If in doubt, err on the side of giving yourself too much rest rather than not enough.As a rule, I’d suggest resting for longer between sets of multi-joint exercises that work a large amount of muscle mass, such as squats, rows, deadlifts, leg presses and so on. And do you have any go to stretching protocols etc? Great article regarding full body training.You've written about the progression from going from the two routine full body to the three routine full body and then eventually to an upper/lower split.I was wondering if there was a realistic/average time you would recommend staying in each phase before moving to the next one? Only go close to failure on your last set.Is this a good program for me (male, 61)? What would be a good alternative for it? Would you recommend starting with the 2-day or the 3-day? And if you are doing 4 sets of the other exercises, just remember to stay a bit further away from failure, or recovery could soon become an issue.Is there anything you would chance. or is there another progression from that - obviously a couple years down the line.Also deadlifts - you've programmed deadlifts in all the routines the same as the other exercises (3-4 sets of 5-8 reps). So set your protein intake at around 1g per pound of bodyweight, your fat at around 0.45g per pound, and make up the rest with carbs. Because a total body workout routine has you hitting just about everything in every workout, and because you are typically doing this workout 3 times per week with only 1 day (sometimes 2) off in between, you need to keep the volume low to compensate and still allow for adequate recovery.And, not to mention, since full body training has you working every muscle group in the same workout, trying to do a lot of sets and a lot of exercises for each body part would require workouts that would last 2 hours or more, which is insane and counterproductive.In most cases you’ll only need 1 exercise per muscle group, doing between 1-5 sets of between 5-12 reps for that exercise. (knee dominant lower body lift) Goblet Squat 3x6-10(Isolation superset) Tricep Pushdown/hanging leg raise 2x8-12(hip dominant lower body lift) DB Romanian DL 3x6-102 warmup sets and 2 minutes rest for compounds. The push/pull/legs and opposing muscle groups split are also good methods for intermediate and advanced people.
Personally I would bring in a little more rep variation by doing your incline DB press, seated row and leg press for 3x8-10. Is this telling me that 2 is too much or is it that I just need to get used to it? time/strength needed before moving on, but the problem is that everyone is different, and will therefore respond differently and reach different levels before they reach the optimum time to move to the next phase. Wednesday: Overhead Press, Barbell Rows, Deadlifts. But you can choose your own exercises of course, and make the workouts a bit longer if your recovery is good. If you've been training less than a year, the best way to train is with a full body workout performed three times per week. What would you recommend?That depends. hmmmmHi, David. Thanks David!If you were a complete beginner, I would suggest you stick with the dips, but as you've been training a while now, and built up some strength, it's a perfectly reasonable thing to do.Hi again.
Bench dips are body weight.then i move on to super setting incline Bench with over head extensionsthen straight sets of incline flys, pec deck and single arm press downs....4 sets each, 8 for the press downsHi Steve, what would be a good workout for someone with no equipmentmy weight is fyn but the body mass is low what is best for me in dietThinking about starting to build a home gym. Even still though, of those hundreds of possible workouts, a few sometimes stand out as being better, more popular, and more proven to work than others.And it’s easy to see why, too. You can also throw in some ab and calf work at the end of each workout. Or how can I add those things within the 30 min limit. There's no need to train abs three times per week anyway.Thanks your feedback David.