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Whole Body Workouts; How to Balance them
Topic Started: Aug 24 2005, 09:33 AM (251 Views)
HumphreysCraig00
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"FrozenKilt"
 
As long as the volume and intensity are balanced well enough, as well as the exercises, your body can handle things like this just fine. In fact, that's the way an athlete should train.

- Sean



What Kind of routine would you do to get the proper balance of intensity and volume?


My Gym will be ready soon so am looking for something to do.
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sqeezemasterflash
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Now you're boring us
Here's one example that could be done 2 or 3 days per week

Oly pull
Overhead
Back Work - e.g. row/chin
Squat/Dead variations
Lower accessory - e.g. GM/RDL

Throw grip and abs into the mix and you're set
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HumphreysCraig00
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sqeezemasterflash
 
Here's one example that could be done 2 or 3 days per week

Oly pull
Overhead
Back Work - e.g. row/chin
Squat/Dead variations
Lower accessory - e.g. GM/RDL

Throw grip and abs into the mix and you're set

That sounds good.

This is one I was thinking about.

Exercise Type (Day 1, Day 2, Day 3)

Squat Variation (Front, Back, O/Head)
Overhead work (Standard, Push Press, Standard)
Bench Variant (Close Grip, Lockouts, Bench Press)
Back Variant (Clean and Press, Off Rack Deads (knee height), Standard Deads)
Back Work (Rows, Pullups (When Capable), Rows)
Accesory (Calve work, Surgs and Abs, Bicep Work)
Grip (Static Holds and Gripper work)

I would like that (as I like to do alot in the gym) but I dont know if it would be overtraining.

:lift :lift :lift

And if I do keep your Idea, would dropping the back accesory work be alright (an possibly replace it with something else), as it causes me pain, likely because of bad form.
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sqeezemasterflash
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Now you're boring us
It's probably not too much, but I'd simplify it a bit. At your level you don't need to worry as much about lockouts. Just work hard at the basic lifts. Getting too fancy too fast has slowed my progress to no end. I've noted changes in red

Squat Variation (Front, Back, O/Head)
Overhead work (Standard, Push Press, Standard)
Bench Variant (Bench Press, CG Bench, Bench Press)
Back Variant (Power Clean, Power Clean, Standard Deads)
Back Work (Rows, Pullups (When Capable), Rows)
Accesory (Calve work, Surgs and Abs, Bicep Work) looks good, but I wouldn't worry too much about calves and biceps. Use that time to do more abs and lower back stuff
Grip (Static Holds and Gripper work) Don't forget to do some sort of pinching or thick bar so you don't neglect your thumbs
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HumphreysCraig00
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sqeezemasterflash
Aug 24 2005, 04:00 PM
It's probably not too much, but I'd simplify it a bit. At your level you don't need to worry as much about lockouts. Just work hard at the basic lifts. Getting too fancy too fast has slowed my progress to no end. I've noted changes in red

Squat Variation (Front, Back, O/Head)
Overhead work (Standard, Push Press, Standard)
Bench Variant (CG Bench, Bench Press, CG Bench)

(just thought I'd have CG's more often as I want to emphasise my tri, sover my chest)

Back Variant (Power Clean, Power Clean, Standard Deads)
Back Work (Rows, Pullups (When Capable), Rows)
Accesory (RDL and Situps, Wieghted Situps, Surgs and Hyper extensions (I love tarps))
Grip (Static Holds and Gripper work)



Thanks for the Help, I am planning on getting a thick bar as soon as possible and Using it for everything once I get it. Should work my grip well)

That looks good will be doing that.

Once again, thanks for the Help
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sqeezemasterflash
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Now you're boring us
A thick bar is a great idea. Just make sure you aren't using it for too many things, as you grip will tire and limit the poundages in the other lifts. I'm sure you'll find the balance to it quickly.

You can make your own thick bar for cheap. Just go to the hardware store and buy a 7' lenght of 2" OD pipe. Then go to McMaster-Carr and search for set screw collar. Buy a pair of 2" ID collars, tighen them onto your bar, and bam, you've got an axle for about $20.
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HumphreysCraig00
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sqeezemasterflash
Aug 24 2005, 04:28 PM
You can make your own thick bar for cheap. Just go to the hardware store and buy a 7' lenght of 2" OD pipe. Then go to McMaster-Carr and search for set screw collar. Buy a pair of 2" ID collars, tighen them onto your bar, and bam, you've got an axle for about $20.

I already know someone off another forum that makes them on order, I'd rather he did it as everything I try to make falls apart lol :P
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