Forget Steroids: 5 Full Body Workouts For Serious Gains

5 Effective Fullbody Workouts For Serious Mass
Long before steroids, men were using full body routines to carve out massive and strong natural physiques. This article presents 5 effective 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 Full body routines are not outdated.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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Muscle & Strength's Content Team is a group of fitness industry experts dedicated to publishing the highest quality articles, workouts and guides on the M&S Website.

522 Comments+ Post Comment

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Posted Tue, 05/05/2015 - 20:40
Lia

Well-written article, Steve. I'm a small female trying to pack on more muscle and this was highly informative. I have one question though.. On the non-training days do you recommend some light cardio? I want to incorporate cardio into my weekly routine but don't know what would be best since I'm trying to gain muscle but still get definition. Thanks for your help! :)

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Posted Sun, 04/19/2015 - 07:17
Omar

Hi, I would like to ask when you say for example 4-10 reps do I use the same weight for all sets then add it by 4 for example on the second workout ? Or do I add the weights gradually ? I always found it more intense and helpful to use the same weight cause sometimes i lift too light at the first sets so it is like a waste. Thanks

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Posted Sat, 04/04/2015 - 10:53
Wafi

hello. I'm about 170 cm and I currently weigh about 63 kilos...before this I used smoke a lot of pot and I did train for one year. I was 54 back then...then I quit working out and I was about 49 kilos. Now I quit smocking and everything. I just got back to working out about a month. I'm seeing results in one month I never thought would've been possible...my body is getting to that shape I can see it and feel it...just one question though...I don't have a belly but really a small almost negligible muffin top...I guess I obsess too much but what's the best idea here? I don't wanna grow a belly in the long run...I do full body work out and five min of warming up...should I increase cardio? by how much? I do one ab excercise...is circuit training a good idea instead?

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Posted Sun, 03/22/2015 - 16:54
Walt

On the 5x5 program can I substitute the Close Grip Bench Press for weighted dips to target the triceps? If so at what rate? Thanks for the awesome info.

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Posted Tue, 03/17/2015 - 09:30
Daniel

Hi there im relatively new to all the lifting and muscle building i would like to start doing the muscle strength 5x5 workout but in confused of what working weight i should use can some share their expert opinions please. Kind regards daniel

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Posted Tue, 03/17/2015 - 09:26
Daniel

Hi there im relatively new to all the lifting and strength building and im a little confused of what working weight i should start with can someone advise me please on their expert opinions. Kind regards daniel

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Posted Thu, 03/12/2015 - 18:19
Jon

In 3-4 months when im done with current routine/routines im going to try all of the programs you have posted, but... There is always a but, i will only be spending two weeks on each routine and see how it goes. Well, that is my plan. Then continuing with my 5x5 routines...

For you who are interested I have been on stronglifts5x5 for à month and a half and know im stuck with the squats, and when i get stuck I change (yeah, maybe not according to programs i follow But I need to try new things out).

My plan is the following routines: sl5x5, Bill starr 5x5, sl5x5, reg park 5x5, insane bane routine, mad cow and then to follow each one of these fullbody workouts 2 weeks on each program.

I think this Will be tons of fun! This year will be packed with fullbody workout routines!

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Posted Tue, 02/03/2015 - 05:37
Damian

Hi Steven,
Great article.
I have a question, in The Grind program there is 6 sets of 2-3 reps. Should I do 6 sets of same weight or do ramp ?

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Posted Tue, 01/20/2015 - 13:56
Yas

Great read, Steven.
I've a question about the Muscle & Strength Intermediate Full Body Routine. You mentioned, "Progression: Focus on progression for every set of every exercise. Use whatever progressional scheme you prefer". Does that mean I can take each set, or the last set of each exercise on all three days to the maximum failure?
Thank you.

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Posted Thu, 01/01/2015 - 01:56
yusf

hey Steven, when I squat and deadlift, i get out of breath very soon before my muscles get worked enough. I am probably bad at aerobics. how can I improve it? please help me.

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Posted Fri, 12/05/2014 - 11:16
Val

Hi,

I'm looking for something new, several years i'm doing each muscle group at the certain day and do not mix them. Like Monday chest & biceps, Wednesday back and triceps, Friday Legs and shoulders. And it's really hard to stay all other days without a visit to the gym!!! One more thing is if I do legs only once in the week, every time its like a first time! I mean painful. What you think if I would change it to Muscle & Strength Intermediate Full Body Workout would it do any better? And what should I do the other days as can't keep my self home :) by the way im 35.
Thanks in advance!

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Posted Tue, 11/18/2014 - 12:48
Atif

Thank you Steve. A couple of questions - is it necessary to do prescribed rests or we can rest for about 30 to 60 seconds between sets throughout - have just started going to gym from 1st October 2014 and am doing one body part a week - will be celebrating my 41st b'day in a week's time - do you think I should switch to your 5 x 5 program and most importantly, will I able to gain mass - am 5' 8" weighing about 73 kgs

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Posted Mon, 11/17/2014 - 11:35
Sulli

That article was great. I've been wanting to ask a few questions and that petty much nailed them. All I have to do now is figure out the set weights but I guess that will be trial and error tomorrow day but if I have any questions after I go kill it. Thanx man

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Posted Sun, 11/16/2014 - 10:00
Terry

Hey Steve...I've used the M&S Intermediate Full Body before and want to use it again. I'm currently using your Bulldozer 4 Day split....is there any way I can incorporate the rest times of Bulldozer training to cut down on the length of the full body routine?

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Posted Mon, 11/10/2014 - 19:02
sale

hello there,i wanted to ask something.

My arms are the weak link,how can balance out every workout to be mostly pointed towards arms gains

thanks

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Posted Mon, 11/10/2014 - 17:38
Daniel

Hi Steve and thanks a lot for your article it was a great read! if im a small guy wanting to bulk up what is the best training (of the mentioned on your article) for me? thanks!

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Posted Sat, 10/25/2014 - 16:01
Darren

Hi Steve

Great article. Most of the advice online says you need to change things regularly to keep your body guessing and stop it from adapting. How long do you suggest an intermediate trainee use your program before changing reps, rest, exercise selection etc?

Steven's picture
Posted Mon, 10/27/2014 - 09:07
Steven

That notion is nonsense. Ignore it. Confuse your muscles with progressive overload. There is no urgent need to change programs.

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Posted Tue, 10/07/2014 - 16:22
josue

my question is about the A/B workout. is about no tricep exercise. should I had one tricep exercise? and if I can on what day would be good, on the A or the B day? thank you. I really appreciate if I get an answer.

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Posted Sat, 09/20/2014 - 14:29
RRson

Hi all. I am doing the first workout (Muscle & Strength 5x5 Full Body Routine). Last week I injured my left wrist a bit when doing the bicep curls with a straight bar instead of an EZ one (too much weight too). While it heals, I changed some exercises of the workout, I would like to hear your opinion:

Day A
- (no change)
Day B
- Deadlift (no change)
- Seated Barbell Press (no change)
- Reverse grip pull-ups (I guess I could also try with a EZ bar, but I like pull-ups)
- Seated Calf Raise (no change)
Day C
- Front Squat (no change)
- Dips (the close grip bench press hurt, but maybe I was using too close a grip)
- Seated cable row (standing barbell bent-over row hurt, and also it looks dangerous if done bad)
- Romanian Deadlift (no change)

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Posted Wed, 09/17/2014 - 11:03
Ravi

Hi Steve
I am 40 and 120kgs.Would a full body workout be beneficial for weight loss. Should I keep the weight low and do more reps per set? Along with calorie restrictions. Do let me know. Thanks

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Posted Fri, 09/12/2014 - 12:44
Sean Rezal

Hey! And for the Fast Start A/B workout, I realised that there isn't direct tricep work. Will that still pack on muscle on the arms?

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Posted Fri, 09/12/2014 - 12:37
Sean Rezal

Hey! I'm 15 this year. 50kg and 158cm tall. I've been using split routine and didn't have much progress. So I am wondering which routine from here to use? My goal is just to gain muscles and not get too big. Maybe like those athletic physique. Thank u

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Posted Sat, 08/30/2014 - 10:13
Ashish

Hey steve, love your stuff and follow you a lot! man HELP!
im putting on weight with 5*5 and my goal is to be old time strong with endurance to boot. and i DONT want to bulk up or put on weight. im 213 pounds. want to drop to about 185-190.
can i make 5*5 a 2 times affair on mon and fri and do strength endurance on wednesday?? Please advise. ill baloon and burst at this rate.

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Posted Mon, 08/25/2014 - 12:17
Goran

Hello Steve, great article!
Im curently training 5 days per week ( chest/biceps, back/triceps, shoulders/legs ), but I wanna try one of those full body routines. Atm for like 2 months, though I do train every year for few months in a row.
Should I try Muscle & Strength 5x5 or Fast Start A/B ? 5x5 looks kinda easyer, dont know will I be able to get more muscle that way faster, so thats why Im considering Fast a/b. Im 22yrs old, 77kg, 176cm.
Already got medium strenght, due to my passion for working out and physical 6 days a week job. Thx in advance!

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Posted Wed, 08/13/2014 - 20:45
Jeremiah Mansfield

It really does work!!

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Posted Wed, 07/30/2014 - 21:08
Brandon

How should I eat while on these rouines

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Posted Fri, 07/25/2014 - 04:02
Chris

Hi Steve. Which one do you think I should choose as I want to gain more muscles and strenght. I'm 34 6'1 and have been training since I was 16 with loads of breaks in the last 10 years due to work and back injury (slipped disc). I'm in good form although lower back is quite weak due to injury. I was also looking into Arnlod's workout 6 times a week twice a week per bodypart, would that be too much?

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Posted Tue, 07/15/2014 - 00:33
Rudy Søgaard

Hi
Starting with The Fast Start A/B as my new workout.
I most of the other programs I have used, there have been special exercises for the back.
Are training of the back fully covered in this ?
/Rudy

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Posted Fri, 07/04/2014 - 15:53
Rob

I am also a runner. Just started this and running 3 times a week also. 3 miles at least each run. I wake up super sore. Am I getting enough rest? Should I do both? I eat a lot of food but my recovery seems slow. I'm 20, about 170 lbs. I've been lifting for 2 years. I've never been this sore. Maybe it's just a phase but I've never been this sore for this long. What would you recommend, am I over training my body?

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Posted Wed, 07/02/2014 - 10:28
Drew

Steve
What about the ab exercises on the intermediate workout, are standard crunches ok for all 3 days or any suggestions. Also I is it OK to do each workout twice.

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Posted Tue, 06/17/2014 - 11:28
Vijay Satam

Excellent rutin

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Posted Mon, 06/09/2014 - 17:58
Luke

Hi Steve, I notice we're only working biceps once per week can you comment on its effectiveness or whether i should add biceps to the program.. Thanks

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Posted Sun, 06/08/2014 - 11:58
John

damn, i love compound workouts. i am going to do this and see if it works. Is this been proven to work?

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Posted Mon, 05/26/2014 - 05:07
James

Hi Steve,

I tried the "Muscle & Strength Intermediate Full Body Routine" and don't feel a pump afterwards. I changed to a full-body routine after becoming too fatigued with a 5 day split. Will I be able to gain with the full-body even though I don't feel my muscles are getting worked very hard?

Thanks

James

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Posted Fri, 05/23/2014 - 18:08
Todd

Hey Steve. This is a very interesting article. I have some questions that I hope you can help me out with.
I've been training on and off for about 3 years now using split routines. I've gained maybe 15 lbs. of muscle in that time (from 135 to 150 lb). The problem with me staying consistent is that I feel like I get worn out by training splits and I get easily discouraged when I don't see my numbers going up. I also get frazzled if my training schedule gets messed up. A full body approach seems easier to follow and stay consistent with. I would like to try out the Fast Start A/B Full Body Workout. My goal is to get stronger and add muscle mass. I guess my question is how long should I stick to a full body style workout? I notice you have said that one is still a beginner if their 3-lift total is below 800 lbs. I'm not sure what my total is but it's not anywhere near that. As someone who is 5'9 and weighs 150 lbs, can I even reach that total? I need your wisdom.

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Posted Tue, 05/20/2014 - 12:56
Mike

oh never mind my last post!!

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Posted Tue, 05/20/2014 - 12:54
Mike

Hi!,
I love full body work outs, good results and you don't have to spend every day at the gym!
I do have a few questions.
Are these work outs already in the right order? and when it comes to chest.. i don't see any upper chest work outs? or anything that focusses on the inner part of the chest. am i missing something or isn't that necessary?
also, there are no calf workouts in this list. can i squeeze one in there?

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Posted Mon, 05/19/2014 - 08:19
Firas

im not sure which one routine should i pick !? :D i have been lifting for around 2 years .. still have i have to lose some fat .. but i need to get bigger muscles too.. any help choosing

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Posted Mon, 05/19/2014 - 05:05
Matthew Nguyen

I've been on the "The Muscle & Strength 5x5" since December of 2013.Because it was my first time lifting, I decided to use it due to the simplicity of the routine, weighing in at about 125 pounds when i began. With the correct and regular supplementation of whey protein along with creatine, I have gained about 30 pounds weighing around 150-155 at the moment and am still feeling growth. I've noticed a substantial growth in my strength as well as muscle mass. Coming from an ectomorph desperate to gain,cIt's a great intro to weightlifting routine! I highly recommend adding drop sets to several of the exercises to promote that growth!

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Posted Fri, 05/16/2014 - 11:11
Benjamin

Hi Steve. Which workout would you say is the best for building quality muscle mass? The 20 Rep Squat HLM Full Body Workout og The Fast A/B?

Ben

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Posted Sat, 05/10/2014 - 07:34
james

Hey Steve, would you use any high intensity techniques, like forced reps, rest-pause, drop sets, etc.?

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Posted Wed, 05/07/2014 - 20:16
Brandon

Hi steve i was wanting to start one of these routines. for the last year and a bit i haven been doing a 5 day power muscle burn on and off bu trying to stick to it ass much as possible which is alot. saying that which one of these routines would you recomend? also in all over these you dont see alot of ab work would i add that in?

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Posted Wed, 05/07/2014 - 17:45
Chris

Hey, I'm 20 and am newish to body building. I'm 160 looking to get up to 180-190. I have a machine and it can do most of these plans but not sure at all what routine I should choose. I had a routine that I would do everyday and did it for about 3/4s a year and didn't get results, I got frustrated and gave up. I was having about 6000 calories a day and my metabolism blew rite threw it. It feels like im cursed and not supposed to gain weight. Any help would be MUCH appreciated.

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Posted Sun, 05/04/2014 - 11:02
brian

Hi I worked out before but got injured and haved gym for 4 years im back at gym and want to loose weight first about 15 kg will the full body work out do it
.

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Posted Sun, 05/04/2014 - 08:33
LB

I've always loved and believed in full body workouts for strength, conditioning, and building. I've always called it the "farmer principle". A farmer goes out almost every day and bails hay, uses hand tools, walks, lifts, et and 99% of them are solid muscle and STRONG!

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Posted Sat, 05/03/2014 - 23:23
joseph

Great article. Ill try the one for hardgainers.

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Posted Sat, 05/03/2014 - 20:53
Ramesh

I am have bn training abt 6mths now.Hardgainer on a bulking phase.I do mostly 5 x 5 compounds with some isolation or supersets thrown in btwn.What ranges do i stick to?Low and heavy?Or mid range?All this information is confusing me.I stick to 2 or 3 major muscle group per session.I try not to do arms.But they lag the furthest.Best growth came from deadlifts and pull ups.Pls do advice.

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Posted Sun, 04/27/2014 - 01:39
josue amaya

hi I just was wondering that in the A/B workout it doesn't have a triceps exercise, can I add one triceps exercise or not?

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Posted Tue, 04/15/2014 - 12:25
hims

what should i do other days ? like on tuesday, thusday, saterday .. can i do any other workout for chest back or bicep. ect. i am doing Intermediate.