/FWG/

>>42688163
>my ancestor

>>42688163
I have a question.

Can one get aesthetic by doing only full body workouts forever?

Aesthetic : look fairly awesome at a low body fat.

I just love full body and don't want to have to switch to some ppl just to hit my goals. I will if I have to of course..

A:
Row
Bench
Dip
Farmer Walk
Upright Row
Squat
Split Squat
Reverse Pec Deck

B:
Pushup
Deadlift
Chin Up
Front Squat
Good Morning
OHP
Pullover
Facepull
ABxxABx
Alternating Abs/Obliques work everyday
Alternating grip work every day
+8x3, Ramping Sets, as much sets as possible.
Farmer walks for max weight.
>>42688238
Yes, isolations only for aesthetics is a common misconception

>>42688238
Yes you fucking idiot.

You just are generally weaker than the guys who lift and are smaller by comparison.

The worlds best calisthenics athlete is worth his weight in salt, but compared to a regular old bodybuilder he's weak.

Its all relative. Do you want to do dragon flags and shit or just look big?

>>42688383
I think he's talking about fullbody lifting, not bodyweight exercises or calisthenics...

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>>42688163
Current routine, am on a cut so lower volume. C is a bit weird because I have kickboxing training on the same day.
AxBxCxx

>>42688592
Wtf is this? Looks like some ballerina shit.

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>>42688915
Ever heard of plyometrics? Explosive strength?
I'm training for kickboxing and the neck curls are for when I want to get into grappling.
The BB hipthrusts are because I want to look better though, I am an anonette yes.
I'll post my regular routine.

My full-body set-up (Monday, Wednesday, and Friday) consists of:
1. An Olympic lift. Usually just power cleans. Sometimes clean pulls, power snatches, or jerks, sometimes starting from the hang. Typically 1-4 reps for 4-8 sets.
2. A press. Usually bench. Sometimes incline or overhead press, sometimes with dumbbells. Typically 3-8 reps for 4-6 sets.
3. A squat. Usually back squats or some variations thereof (paused, slow eccentric, etc.). Sometimes split squats, step-ups, or lunges. Typically 3-8 reps for 4-6 sets.
4. Assistance work: exercises for back (pull-ups, rows, pull-overs...) posterior chain (RDLs, GHRs, back extensions, good mornings...), and core (ab wheel, hanging leg raises...) Typically 8-12 reps for 2-4 sets.

I also do some light, full-body circuits on Tuesday, Thursday, and Saturday; I think they help with recovery and staying lean.

I'm a track athlete, so the exact exercise choices and volumes/intensity vary throughout the year (generally, more volume / less intensity early on, then less volume / more intensity, then less volume / less intensity but more speed when peaking). I do three hard weeks at a time and then take a week to deload and do some testing - not necessarily a 1RM, but a hard, low-rep set to see where I'm at. Aside from testing, I always leave at least one more rep in the tank, and always TRY to move the weight fast (even if it's too heavy for that to happen).

Keep in mind there is a lot more volume coming from the track work, so if you only lift, you can get away with doing more.

>>42688383
> "Yes you fucking idiot"
> doesn't even understand the post he is replying to...

Front squat 3x10
RDL 3x10
Incline db press 3x6-8
Weighted chins 3x6-8
SUPERSETS:
Cable flyes and db rows 3x10-12
Lateral raises and facepulls 3x10-12
Bicep & tricep exercise 3x10-12

Monday/Wednesday/Friday

Incline DB bench press/Pec Dec*- 2x5, 2x8-10
Lat pulldown/seated rows*- 2x5, 2x8-10
DB shoulder press- 1x5, 2x8-10, 1x8-10 Lateral Raise/Upright Row + Side Lying Rear Delt Raise 2x8-10 each (and per arm)*
Incline DB curls/DB Preacher Curls/Strict Seated DB Curl*- 4x8-10
DB Skullcrushers (neutral)/Kneeling Rope Pushdowns*- 3x8-10
Cable crunches- 2x15-20 / giantset neckwork 1x15 each direction in between shrugs 2x8-10*

* alternate

No legs cause I have fucked knees and ankles, only walk with crutches and shit, think polio kid but not same disease. But it IS a full body because I train everything I am able to in the same session and do not split by muscle group or push/pull kek

>>42688163
RIP Pianoman

>>42688238
Compounds are great, but you need isolation too for certain body parts, even if your goal is only to look "fairly" awesome (PS, just shoot for awesome you silly goober). If you're natty and want even semi-decent shoulders you're going to need side laterals, and probably lying rear delt raises.

Then there's genetics. Some people will get great biceps from chins. Others will need a ton of direct work to make their biceps look like they even get trained. Now extrapolate that to the entire body.

Some things will grow with hardly any effort, others will need tons of work for minor results.

>>42691653
hey scooby

>>42688238
Of course, just do your compounds and isolate muscles afterwards

2-3 times a week
Squat 5x5
Bench 5x5
Rows 3x8-10
Lat Pulldowns 3x8-10
Dips 3x8-10
Side Raises 3x 12-15
Ohp 3x 8-10
Calves 5x15
Biceps 3x10-12
Should I add one exercise for triceps or are Dips and bench enough?
Rate pls

>>42688163
Currently doing https://docs.google.com/document/d/1S1-pJZAdCkdDUk5-VZU7y_Tn98fVNW2384x-PauBRrw/edit

>>42691956
Try adding tricep extension/kickback once or two times a week

>>42692037
nais mementum you got there, dont mind if i do

>>42692095
I'll add them. Is the rest of the routine ok? Should I improve something? Or am I better off doing a Upper/Lower 4 times a week?

this is my minimalistic routine for max efficiency, for 20-45min after work so my muscles don't atrophy from office job

>AxBxAxxBx

>A
>2x5, 1xAMRAP Squat
>2x5, 1xAMRAP OHP
>3xAMRAP Chin-ups

>B
>2x5, 1xAMRAP Bench Press
>1xAMRAP Deadlift
>2x5, 1xAMRAP Barbell Row

>>42692245
It's good. Learn about periodisation and you have great routine

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>>42688163 (OP)
Mon, Wed, Fri
Squat: 3 sets of 3-6 reps
Bench Press: 3 sets of 3-6 reps
Sumo Deadlift: 1 set of 3-6 reps

Progression Protocol:
Total Reps Completed / Weight to add for next weeks's workout:

Squat/Bench
<28 Reps: -15lbs next week
28-45 Reps: +5lbs next week
46 Reps: +10lbs next week

Deadlift
<10 Reps: -15lbs next week
10-15 Reps: +5lbs next week
16 Reps: +10lbs next week

Day 1: Upper Power
- Barbell Bench Press:
Flat 4x5 Max weight.
Incline 4x5 90% of weight.
Decline 4x5 80% of weight.
- Dumbbell Semi-Incline Bench Press:
4x10.
- Bent Over Row:
4x5 Max Bench Press weight.
- Lat Pull Down:
4x10.
- Overhead Press:
4x5 50% of Max Bench Press weight.
- Barbell Curl:
3x10.
- Skull Crusher:
3x10.
...
Day 2: Lower Power
- Squat:
4x5.
- Deadlift:
4x5.
- Leg Press:
5x15 2x Max squat weight.
- Leg Curl:
4x10.
- Calf Press:
4x10.
- Abs:
3 exercises.
4x12 each.
...
Day 3: Rest.
...
Day 4: Upper Hypertrophy
- Barbell Bench Press:
Flat 4x12 70% Max weight.
Incline 4x10 60% Max weight.
Decline 4x10 50% Max weight.
- Fly Machine:
4x12.
- Seated Row:
4x12.
- One Arm Dumbbell Row:
4x12.
- Dumbbell Lateral Rise:
4x12.
- Seated Incline Dumbbell Curl:
4x12.
- Cable Triceps Extension:
4x12.
...
Day 5: Lower Hypertrophy
- Squat:
Front 3-4x12 70% Max weight.
Back 0-1x12 70% Max weight.
- Leg Extension:
4x15.
- Leg Curl:
4x15.
- Seated Calf Rise:
4x12.
- Calf Press:
4x12.
- Abs:
3 Exercises.
4x12 each.
...
Diet:
Shit tons of chicken.
Buy in bulk and roast for the week.
+
Potatoes/Broccoli/Yellow Squash/Rice.
+
Occasional Turkey burger.
...
Snacks:
Shit tons of Banana.
Apples for calories pre-workout.
Coffee pre-workout.
Nuts.
...
Supplements:
Protein 2-4 scoops a day.
Creatinine 3-5 grams a day.
...
Job:
Internal Medicine Resident.
...
Stats:
Manlet 5' 9"
185 lb (Still slightly fat).
Bench: 170 lb 4x5 (About to Bench my body weight).
Deadlift 225 lb 4x5 (Taking it slow as I don't want to injure myself).
...
Started 3 months ago from 135 lb Bench.
....
Advice?

>>42692664
How has that worked out for you?
seems interesting

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>>42692701
Give it a try. If you're feeling run down on a particular day then just skip the deadlifts.

>>42692665
Why are you sometimes only using like 80% of weight? I get that you can't do 3 bench exercices in a row at 100% but will you gain muscles if you're not using max weight? >>42692665

>>42692665
Maybe add some lower back isolation?

I literally just do starting strength + extra accessories. It's been two years and I'm still making gains. I no longer squat on my deadlift day and I do dumbbell rows instead of cleans. + loads of chin ups, curls, tricep extensions, weighted decline crunches.

>>42692729
Might try it when i start bulking, i guess it wouldnt be wise to do it in a cut.

>>42692733
Because after benching my Max 4x5 on the flat I'll never recover enough to incline and decline bench the same weight again.. so I reduce it slightly .. My chest is blowing up with this regimen and I'm noticing size and strength.

>>42692749
Like what?

>>42692917
Back extension?