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Forget Steroids: 5 Full Body Workouts For Serious Gains

Average: 4.4 (147 votes)
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Long before steroids, men were using full body routines to carve out massive and strong natural physiques. This article presents 5 effective workouts!

Forget Steroids: 5 Full Body Workouts

It's time for a challenge. I want you to put aside everything you know about training and try something new. And here's the interesting part...this "new" form of training isn't new at all. In fact, it's old as in old school.

Believe it or not, in a time not so long ago - before steroids invaded the muscle building scene - lifters trained using full body approaches. Yes, that's right. Full body training. In fact, full body training used to be the accepted norm. Then things changed.

Now I know what you're thinking: the change from full body routines to training splits must have been a needed evolution. It was! You're correct. Steroids entered the scene, and bodybuilders found they could train longer and recover more quickly. So steroid users began experimenting with split training.

Around this time, publisher Joe Weider started to feature the elaborate split training routines of the largest steroid users on the planet in his magazines. As a result, the science and practices of natural bodybuilding training was left behind and nearly forgotten. For the next 40 years or so, lifters opened magazines to (only) find HUGE Mr. Olympia and his six day double split routine. There was rarely any serious talk of full body training.

In this article I will turn back the hands of time and introduce you to some training routines that were once the norm for natural bodybuilders. It is my hope that you won't dismiss them simply because they are old school. Consider the fact that some of the biggest naturals of all time trained using full body routines - Reg Park, John Grimek and Steve Reeves. Full body routines are not outdated. Every natural bodybuilder should take them seriously. A full body routine might not be the best routine for you, but as they say...you never know until you try.

Full Body Training Notes

Full body routines are different than training splits in several ways. You will be hitting every major muscle group on each training day, either directly or indirectly, but you will be performing fewer daily sets per bodypart. Full body training can be very taxing, simply because you are hammering your entire body. Make sure you resist the urge to add in more training days.

Here are some other things you should know about full body training:

  • Training Frequency. Most full body routines require 3 weekly workouts, generally on Monday, Wednesday and Friday. You never want to perform full body workouts on back to back days.
  • Exercise Selection. Full body routines focus on the use of heavy compound lifts. By getting strong on several major lifts, you will be stimulating muscle growth without the need to use numerous exercises for each body part.
  • Minor Muscle Groups. In general, you will not find an excess of direct work for minor muscle groups. You must resist the urge to feel like a full body workout isn't effective because you aren't getting in enough direct work for rear delts, forearms, abs, etc. You are casting a broad net by working the entire body with compound lifts 3 times each week. This approach WILL cause minor muscle groups to respond.
  • Mental Connection. Some trainees struggle making the mental connection with full body training. For some, seeing everyone around you engaged in split training can make you wonder if you're truly doing the right thing. Remember that just because full body workouts are old school doesn't mean that the lifters didn't have a clue about what they were doing. Full body routines were used effectively for decades upon decades.

Reg Park Used Full Body Routines

The Muscle & Strength 5x5 Full Body Routine

The Muscle & Strength 5x5 is a very simple yet effective routine for packing on both muscle and strength. You will perform a limited number of exercises on each training day, and your primary focus will be to get as strong as possible on each of these lifts. Stick with this program as designed and resist the urge to tweak it. The core lifts contained in this routine are essential for overall strength and muscle gains. By getting stronger on these lifts, you will be forcing your body to get bigger. Remember to eat enough. This routine, when used properly, will work wonders for skinny guys needing to bulk up and add strength.

  • Training Level - Beginner.
  • Target Group - Lifters looking to rapidly improve strength and add body weight. Can also be used as a general strength building routine, or as preparation/conditioning for a more advanced full body approach.
  • Days Per Week - 3 (Monday, Wednesday, Friday).
  • Routine Duration - 4 to 6 months. If you experiencing exceptional results, continue using this routine as long as you'd like.
Monday
Monday
Exercise Sets Reps
Squat 5 5
Bench Press 5 5
Wide Grip Pull Up 3 10
Weighted Sit Up 3 10-20
Wednesday
Wednesday
Exercise Sets Reps
Deadlift 4 5
Seated Barbell Press 5 5
Barbell Curls 3 5-10
Seated Calf Raise 3 10-25
Friday
Friday
Exercise Sets Reps
Front Squat 5 5
Close Grip Bench Press 5 5
Bent Over Row 5 5
Romanian Deadlift 5 5

Muscle & Strength 5x5 Notes:

  • 5x5 Sets. 5x5 sets include 2 working warmup sets. Your first set is 60% of the working weight used on the final 3 sets. Your second set is 80% of the working weight used on the final 3 sets.
  • 3 Set Exercises. Exercises that are listed as "3 sets" do not include warmup sets. Warmup as needed and appropriate.
  • Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.
  • Deadlifts. The 4x5 protocol for deadlifts includes only one "working" heavy set, and 3 warmup sets. Your first set will be 50% of your heavy set weight for 5 reps. Your second set will 70% of your heavy set weight for 5 reps. Your third set will be 90% of your heavy set weight for 5 reps.

Hercules Steve Reeves

The 20 Rep Squat HLM Full Body Workout

The 20 Rep Squat HLM Full Body Workout takes a slightly different approach to packing on muscle. You will be squatting twice a week, with Monday being a heavier squat day. On Friday you will perform a single 20 rep set of squats. This set is brutally hard, but provides impressive results. This full body approach is for the experienced beginner or intermediate lifter who is no longer making quality muscle gains on training splits, and wants to try something shocking and different. Monday is your heavy training day - you will perform simple, heavy compound movements. Wednesday is your light training day - exercises will involve higher rep sets. Friday is your medium training day - you will work in moderate rep ranges with primarily heavy compound lifts.

  • Training Level - Beginner +.
  • Target Group - Beginner or intermediate looking to shock your body and pack on muscle mass? This program is for you.
  • Days Per Week - 3 (Monday, Wednesday, Friday).
  • Routine Duration - Continue using this program as long as you are making consistent progress.
Monday
Monday
Exercise Sets Reps
Squat 3 3-5
Deadlift 1 5
Bench Press 3 3-5
Seated Barbell Press 3 3-5
Wednesday
Wednesday
Exercise Sets Reps
Leg Press or Leg Extension 2 15
Dumbbell Flys or Weighted Chest Dip 2 15
Lat Pull Down or Wide Grip Pull Up 2 15
Leg Curl 2 15
Dumbbell Lateral Raise 2 15
Skull Crushers or Cable Tricep Extension 2 15
Concentration Curl or EZ Bar Preacher Curl 2 15
Seated Calf Raise 2 15
Rear Laterals 2 15
Friday
Friday
Exercise Sets Reps
Squat 1 20
Dumbbell Bench Press 3 6 to 10
Bent Over Row 3 6 to 10
Romanian Deadlift 2 6 to 10
Seated Dumbbell Press 3 6 to 10
French Press or Close Grip Bench Press 2 6 to 10
Barbell Curl or Dumbbell Curl 2 6 to 10
Standing Calf Raise 2 6 to 10

The 20 Rep Squat HLM Full Body Workout Notes:

  • 20 Rep Squat. It may take you several weeks to work up to your first full 20 rep squat set. Be patient, and pick a relatively light starting weight. Challenge yourself, and try to add 5 pounds to the bar every week or two.
  • Light Day. Light day training should be challenging but not to failure. You want to push yourself and increase weight when possible.
  • Heavy Day. For bench press, seated press and squats, add weight when you can perform 3 sets of 5 reps with the same weight. For the deadlift, try to add 5 pounds every other week - or 10 pounds per month. If you fail to hit 5 reps for a set, drop the weight by 10 pounds on your next workout.
  • Medium Day. Medium day training should be challenging but not to failure. For each listed exercise, use the same weight for all sets. When you can perform 10 reps for all sets, add 5 pounds to the lift.
  • Deadlifts. Perform 3 warmup sets prior to your one training set. Your first warmup set will be 50% of your heavy set weight for 5 reps. Your second warmup set will 70% of your heavy set weight for 5 reps. Your third warmup set will be 90% of your heavy set weight for 5 reps.
  • Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.
  • Warmup Sets. Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.

John Grimek

The Grind: A Full Body Strength Workout

Don't worry, The Grind is not as bad as it sounds. It's actually an amazing way to pack on strength without taxing and straining the body. The premise is simple...for each of the major lifts, focus on lower rep sets, trying to improve each set by only one rep. That's it! Over the course of a single year, The Grind can add up to 75-100 (or more) pounds on to your bench press, deadlift and squat. This is a perfect workout for someone who has made solid progress, and wants to maintain their momentum. While the focus is primarily on adding strength, supporting exercises focus on the addition of muscle mass, making this a good overall program for someone who is after muscle and strength. 

  • Training Level - Experienced beginner who has made solid strength gains and has a good grasp of form, or intermediate lifter.
  • Target Group - Lifters who want to accelerate their strength gains while also gaining muscle or bulking up.
  • Days Per Week - 3 (Monday, Wednesday, Friday).
  • Routine Duration - Continue using this program as long as you are making consistent progress.
Monday
Monday
Exercise Sets Reps
Squat 6 2-3
Romanian Deadlift 2 6-10
Barbell Rows 3 6-10
Weighted Chest Dip 2 6-10
Seated Dumbbell Press 2 6-10
Wednesday
Wednesday
Exercise Sets Reps
Bench Press 6 2-3
Front Squat 3 6-10
Pull Up 3 6-10
Barbell Curl 2 6-10
Weighted Sit Up 2 10-25
Friday
Friday
Exercise Sets Reps
Deadlift 6 2-3
Seated Barbell Press 3 6-10
Close Grip Bench Press 3 6-10
Seated Calf Raise 2 10-25
Dumbbell Side Bends 2 8-15

The Grind Full Body Workout Notes:

  • Squat, Deadlift and Bench Press. For these lifts, when you can perform 6 sets of 3 reps add weight. Do not perform more then 3 reps per set.
  • Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.
  • Warmup Sets. Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.

Arnold Full Body Workout

The Fast Start A/B Full Body Workout

The Fast Start A/B workout is another quality introduction to the world of full body routines for experienced beginners. It focuses on major lifts, but also includes direct trap, calf and ab work. You will be building up core strength by squatting or deadlifting during each workout. The Fast Start A/B is a perfect bulking routine for hardgainers or underweight lifters who are making very little progress using conventional bodybuilding split routines. Sets are performed in the 8 to 10 rep range, making this routine a solid muscle building approach. 

  • Training Level - Beginner+ who has a good grasp of exercise form on major lifts.
  • Target Group - Hardgainers of underweight lifters who aren't making progress on conventional bodybuilding split routines.
  • Days Per Week - 3 (Monday, Wednesday, Friday). You will rotate between 2 workouts. Week 1 is A/B/A, and week 2 is B/A/B.
  • Routine Duration - Use this program for 6 months, or as long as you are making consistent progress.
Workout A
Workout A
Exercise Sets Reps
Squat 4 8-10
Bench Press 4 8-10
Barbell Row 4 8-10
Military Press 4 8-10
Seated Calf Raise 2 10-20
Weighted Sit Up 2 10-20
Workout B
Workout B
Exercise Sets Reps
Deadlift 2 10-15
Leg Press 2 12-15
Incline Dumbbell Bench Press 4 8-10
Dumbbell Shrug 4 8-10
Barbell Curls 4 8-10
Standing Calf Raise 2 10-20
Hanging Knee Raise 2 10-25

The Fast Start A/B Full Body Workout Notes:

  • Progression. Remember that progression is critical for results, especially for the hardgainer. When you can perform 10 reps for a set, add weight. Push yourself on every set, but do not train to failure.
  • Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.
  • Warmup Sets. Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.

Muscle & Strength Intermediate Full Body Routine

This is a bread and butter muscle building routine for intermediate lifters who have always used split routines and want to experiment with a full body approach. You may need to use lighter weights for several weeks as your body adapts to hitting muscle groups 3 times per week. Resist the urge to add in more daily volume; remember that the total weekly volume performed per muscle group on a full body routine is about the same as the volume performed on a standard split routine.  

  • Training Level - Intermediate.
  • Target Group - Experienced bodybuilders who want to give the old school natural approach a try.
  • Days Per Week - 3 (Monday, Wednesday, Friday).
  • Routine Duration - Use this program for 6 months, or as long as you are making consistent progress. Over time you will begin to make adjustments to fit your individual needs and body.
Monday
Monday
Exercise Sets Reps
Squat 3 6-15
Bench Press 3 6-10
Pull Up or Lat Pull Down 3 6-12
Leg Curl 3 8-15
Upright Row 2 6-10
Skullcrusher 2 6-10
Barbell Curl 2 6-12
Barbell Shrug 2 8-15
Ab Exercise 2 10-25
Wednesday
Wednesday
Exercise Sets Reps
Deadlift 3* 5-10
Leg Extension 3 8-15
Dumbbell Bench Press 3 6-10
Seated Barbell Press 3 6-10
Seated Calf Raise 2 10-20
Cable Tricep Extension 2 6-12
Concentration Curl 2 6-12
Rear Lateral 2 8-15
Ab Exercise 2 10-25
Friday
Friday
Exercise Sets Reps
Leg Press 3 10-20
Barbell Row 3 6-10
Romanian Deadlift 2 6-10
Incline Bench Press 3 6-10
Side Lateral 2 8-15
Close Grip Bench Press 3 6-10
Pinwheel Curl 2 6-12
Dumbbell Shrug 2 8-15
Ab Exercise 2 10-25

The Muscle & Strength Intermediate Full Body Workout Notes:

  • Rep Ranges. General rep ranges are provided for example purposes only.
  • Weight. Because you are performing 9 exercises per day, it is best to use the same weight for all sets. This will cut down on workout duration.
  • Progression. Focus on progression for every set of every exercise. Use whatever progressional scheme you prefer.
  • Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.
  • Warmup Sets. Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.
  • Deadlifts. You will be performing only one heavy set. Your first set will be 60% of your heavy set weight for 5 reps. Your second set will be 80% of your heavy set weight for 5 reps. Your third set is your heavy set.

Final Thoughts

There are about as many possible full body routine variations as their are split training variations. Each of the routines listed can be modified to fit your individual needs. I encourage you to start a training log in the forum, sharing your full body workout experience with other members of the Muscle & Strength community.

Remember that full body workouts can be like learning another language. Ease into a simple full body routine first. It is better to explore a basic full body workout for several months and build in to this style of training as you learn your capabilities.

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  • About The Author
    Steve is a powerlifter who has also spent 20 years training in bodybuilding. He is a national level competitor training for an all-time over 50 raw world record.
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Comments (473)

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Bradb
Posted Tue, 05/18/2010 - 11:36

Great article!

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Abbe
Posted Tue, 05/25/2010 - 15:18

Excelent article, it was a nice read. Just got a little confuse about the rep ranges in the intermediate Fullbody workout...any special reasons for chosing those ranges?

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Steve
Posted Tue, 05/25/2010 - 17:16

6 to 10 and 6 to 12 are more standard hypertrophy ranges (muscle building). I generally advocate slightly higher rep ranges for isolation movements and/or legs.

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mr marion
Posted Wed, 02/13/2013 - 00:27

I totally feel you on that one. Me, personally I don't believe in doing all of that. It really makes it seem difficult. I always believed in the traditional 2 3 4 sets routine. It works for me. I'm seeing all kinds of changes & transformations. I say don't make it seem complicated. I'm only 3 years in, though I'm doing super sets trisets & even giant sets at times. Basically don't overdue it with all that switching weights all the time. That seems a bit over the edge to me.

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John
Posted Tue, 10/01/2013 - 13:28

Strengthtraining: 1-3 reps
Mix: 4-7 reps.
Bodybuilding: 8-12 reps.

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Keith
Posted Fri, 05/28/2010 - 09:16

Is this okay to use for cutting? Seems like it would be.

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Steve
Posted Sun, 05/30/2010 - 12:57

Sure.

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Dannyboi
Posted Sat, 05/29/2010 - 08:59

Hi Steve...regarding the intermediate workout, for exerciss such as squats, deadlifts and bench press, would 3 sets of 10 do it, or would it be okay to do 3 sets of different rep ranges from 6-10...You have said due to the time issue to use the same weight, so does that mean i try a weight where i can get 6-8 reps done and then try progressing to 8-10 reps with every set i do..

Plus, after some weeks of light training, how many total reps per exercise would be a good indicator to know its time to increase the weight, lets say 3 sets of 12..would 24 reps or 25 reps in total per exercise indicate the time to moveup in weight ??

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Steve
Posted Sat, 05/29/2010 - 11:29

You could do different rep ranges. As an intermediate I would suit the workout to your body and needs. 6-10 works well.

If you're doing 3 sets of 12, you could add weight when you can do 12 reps on the first set, or add weight at 26, 28, or 30 total reps. Any way you go is good! When I do structures like this, the number of target reps usually changes with each different exercise, if that makes sense?

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Daniel
Posted Tue, 06/08/2010 - 01:23

My weight liftin workouts have been broken down into 3 days. A day I work chest and biceps, B day I work legs and triceps, and c day I work shoulders and back. I typically perfor
perform each workout routine twice a wk. So like I would do A day on a mon and thur. And b day on tue fri , and c day wednesday and Sunday. Do u think this is overworking the muscles or whts ur opinion on it? I'm 17 yrs old n I wnt to get big so wht u suggest me 2 do?

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Steve
Posted Tue, 06/08/2010 - 08:54

Hi Daniel,

I would try to work in a bit more rest. You are at an age where you can grow very quickly if you eat big and train heavy. I would suggest possible training 2 days on, 1 day off with a 4 day split, or using one of the above fullbody workouts.

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littleman624
Posted Tue, 06/08/2010 - 11:30

I dont have a squatting rack at home or access to a gym. Is there anything I could substitute for squats?

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Steve
Posted Tue, 06/08/2010 - 13:26

You could front squats.

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littleman624
Posted Wed, 06/09/2010 - 12:35

Alright, thanks

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Baard
Posted Sat, 06/12/2010 - 07:30

Hey! Would you recommend this routine or the "Steve's Density And Strength 4 Day Split" for getting stronger?

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Steve
Posted Sat, 06/12/2010 - 09:04

If you're lifts are above an 800+ total, I would do the Density and Strength or an intermediate fullbody workout. If your 3-lift total is under 800, I would use a beginner fullbody workout.

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Mark
Posted Mon, 06/21/2010 - 15:55

What work shouldd gain I use, I am 48 years old and want to lose fat and gain muscle.At one time of my life I was very much into lifting, want to maybe compete in a year. What do you think wpuld be best? I want it back!!

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Steve
Posted Tue, 06/22/2010 - 07:56

Hi Mark,

With your experience you could run an intermediate level program.

http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wor...

Just take several weeks to get used to the routine again before you start adding in weight.

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melvyn
Posted Thu, 06/24/2010 - 00:25

Awesome articles! Thoroughly enjoyed reading it and have even picked up one or two workouts to try. However, i have a question on the 5X5 routine. Would there be an alternate substitute for Front Squats, as i do find the barbell resting on the shoulders quite uncomfortable and akward. Do i grind it out, as i have noticed that we should resist the urge to tweak it or would there be another exercise that i can use in replacing the Front Squats.

Thanks.

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Steve
Posted Thu, 06/24/2010 - 08:23

Hi Melvyn,

If you train at a gym you could replace front squats with leg presses or hack squats.

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chuck
Posted Thu, 06/24/2010 - 17:14

I'm constantly being told to keep my workouts to 45 minutes or less. Wouldn't most of these take much longer?

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Steve
Posted Mon, 06/28/2010 - 19:12

They might take up to an hour or possibly a little longer. It's OK to train a little longer then one hour. As a natural, you just want to avoid the 2-3 hour mega sessions that Arnold popularized.

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joram
Posted Fri, 06/25/2010 - 13:43

hi Steve,
can i do cardio on tuesday,thursday and saturday?

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Steve
Posted Mon, 06/28/2010 - 19:15

Absolutely!

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Cathy
Posted Fri, 06/25/2010 - 16:47

Hi Steve,
Great article.
I am female and want to get back to routine lifting but have limited time hence want to do a full body routine.
My current stats are
Bench press 90lbs 8 reps x5set
Squats 90lbs 10 reps X 4
Deadlift 100lbs 1 X 5
lateral pulldown 75 lbs 16 X 4

Ideally M W F and run on non training days.
Please advise me on rep range for fatloss and strength gains.
I have a tendency to bulk, but my main focus now is to lower bodyfat from 24% to ~15 or less :).

Thanks a lot.

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Steve
Posted Mon, 06/28/2010 - 13:35

Hi Cathy,

I would continue to push for more weight on all sets in the 10 to 15 rep range. This will help you retain.gain strength while holding on to muscle while you drop fat. You will also want to eat so you are losing about 1.5 to 2 pounds per week. Also make sure to eat at least 20 to 30 grams of protein every 2.5 to 3 hours.

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Cathy
Posted Fri, 06/25/2010 - 16:49

Hey could you suggest a rep range suitable for a woman please.
My goal is mainly to help reduce bodyfat.
Thanks.

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Steve
Posted Mon, 06/28/2010 - 13:33

Hi Cathy,

In general, a woman benefits more from the 10 to 15 rep range.

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Jemima
Posted Mon, 03/18/2013 - 19:10

I thought training principles applied equally to men and women? Why should would women benefit more from this rep range?

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Abhishek Chowdhary
Posted Sun, 06/27/2010 - 12:06

Hi Steve,

What kind of nutrition plan should I use for the 5x5. Also how much cardio should i be doing with that?

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Steve
Posted Mon, 06/28/2010 - 13:31

Hi Abhishek,

You want to eat so you are gaining about 2 pounds per month during your first year of training. You will also want to eat at least 30 to 40 grams of protein every 2.5 to 3 hours. Cardio is not needed, but if you do perform it, do it after weight training.

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Jeremy
Posted Mon, 06/28/2010 - 12:50

Hi,

Brilliant article!! I would like to know what would be the appropriate dumbbell weight for a beginner guy starting on this great program.

Thanks.

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Steve
Posted Mon, 06/28/2010 - 12:52

Thanks Jeremy!

I would take several weeks to master form using a moderate weight. Once you have decent exercise form, I would start to add weight each week. You want to get to the point where you are pushing for more reps and ultimately more weight on every set.

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ron
Posted Tue, 07/06/2010 - 11:58

hello..

Nice article..

I am a beginner and doing my workouts already 1 and half month.. I go to the gym 3 times a week and doing this routine; Chest and Biceps on Monday, Back, Shoulder and Triceps on Wed, Chest and Biceps On Friday..
Is this worth doing for? or What do you suggest for me? Can i do the intermediate routine?

Thnx.

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Steve
Posted Tue, 07/06/2010 - 12:57

Hi Ron,

A full body routine is perfect for someone with your level of training. I would try one of the beginner routines for several months before trying an intermediate. Full body workouts can feel more taxing out the gate, so it's best to start simple.

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Michael
Posted Fri, 07/09/2010 - 09:56

Hey Steve!

Quick question. I'm seriously considering switching from my split to a full body. I preformed a full body in highschool and I loved it. My question is, on the intermediate routine which exercise could I take out and put power cleans in, or should I just not worry about it. I'm a big fan of cleaning and just want to know what I could do. Thanks buddy!

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Steve
Posted Fri, 07/09/2010 - 12:18

Hi Michael,

I think you have several options. On Monday, you could insert power cleans instead of upright rows. You could also swap them in on Wednesday instead of rear laterals, since they will be indirectly hitting rear delts.

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Michael
Posted Fri, 07/09/2010 - 12:54

You're the man Steve! I believe I'm going to give this a go. Thanks for everything!

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Steve
Posted Fri, 07/09/2010 - 13:43

Thanks Michael and best of luck!

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Zach
Posted Sun, 07/11/2010 - 23:45

What are the best things to be eating to put on weight and help bulk up?

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Steve
Posted Mon, 07/12/2010 - 14:49
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Casey Butt
Posted Fri, 07/16/2010 - 08:51

Nice article Steve.

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Steve
Posted Fri, 07/16/2010 - 10:09

Thanks Casey.

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matt
Posted Tue, 07/20/2010 - 18:27

This was a great article. Ive always done split all my life but just recently I have been doing full body workouts and I like them alot. Mainly because it fits my schedule of 3 days a week. Ive been doin the Home db full body workout for 3 months now and have got gains and feel alot better. I was wondering if goin to the 20 rep squat would be ok for 4 months or so then swicth back to the db workout again.

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Steve
Posted Tue, 07/20/2010 - 19:19

Hi Matt,

You could definitely play around and test run different programs.

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dan
Posted Sat, 07/31/2010 - 09:21

Sorry for commenting so much but also forgot to add is it possible to do the bench press ,deadlift and squatting by using smith machine rack omstead because i don't have a bench press. if not is there any other solutions?

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Steve
Posted Sat, 07/31/2010 - 10:54

I would avoid the Smith machine if at all possible. It trains a muscle in only one plane, and changes the natural bar travel path. I am not a fan of the Smith at all. For bench, I would rather see you performing dumbbell bench presses.

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dan
Posted Sat, 07/31/2010 - 11:04

Can i use curl bar for dead lifts and squats instead then ?

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Steve
Posted Sun, 08/01/2010 - 14:25

Hi Dan,

You bet!

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Devin
Posted Mon, 08/02/2010 - 16:06

I am in high school and have been working out for a while now but still have not made any progress . My goal is to gain 10-15 pounds and get stronger before next season. What routine would you reconemd and how many sets and reps should I do?

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