Full-Body Workouts - Variety and Specialization

 

     I have been a voracious reader since I was quite young.  So, it only made sense that when I started lifting weights seriously in the late ‘80s that I would read bodybuilding magazines.  And I did.  A lot of them.  Starting in 1989, I’m pretty sure that each month I scoured the magazine stands for every magazine that came out.  IronMan, MuscleMag International, Muscular Development, Flex, and lesser known rags (at least, today they’re lesser known) such as Dan Lurie’s Muscle Training Illustrated and the natural bodybuilding magazine aptly titled Natural Bodybuilding and Fitness were some of my regular reads.  I couldn’t afford to actually buy all of the magazines at the time, which meant that I would sometimes hang out at the local grocery store or drug store’s magazine stands for hours so I could read the magazines from cover to cover.  If I did manage to scrounge up the money for a magazine or two, I almost always bought IronMan or MuscleMag International.  I guess it makes sense that, a few years later, those would be the two magazines that I wrote the most for once I decided to put pen-to-paper and take a shot at this freelance writing thing.

     In quite a few articles and essays here on my blog, I have bemoaned the fact that the majority of modern trainees train with multi-bodypart splits instead of full-body workouts.  But in hindsight, looking back on it now with 35+ years of training (and reading magazines) under my belt, perhaps I should have seen it coming.  IronMan and occasionally MuscleMag withstanding, all the aforementioned muscle rags had articles aplenty on a variety of different training methods using split workouts.  There was a veritable plethora of split workout programs, enough that the bodybuilder who followed them would never get bored and, of course, the variety was necessary to keep the reader coming back each month for different training programs.  But full-body workouts?  Not so much.  Most of the full-body programs were virtually the same.  A handful of exercises, maybe a few more or less, all done for 3 sets of 10 reps for 3 days a week.  Now, there’s nothing wrong with that kind of full-body workout and, in fact, it’s better than most of the split programs lifters utilize.  My last article here would be a case in point.  But full-body programs don’t have to be the homogenous same.  There’s no reason that you can’t utilize just as much variety in your full-body workouts as you do in your split routines.

     I’m writing this essay as much for bodybuilders, or any reader who just wants to look good with their clothes off, than anyone else.  I think, when it comes to strength training, a lot of lifters do think that full-body workouts are effective and worthwhile over the long haul.  Same thing goes for not just strength athletes—powerlifters, strongmen, Olympic lifters—but for athletes in general and followers of “functional fitness” such as Crossfit.  I don’t see too many bodypart sessions or single-lift workouts among Crossfitters.  And athletes often “get it” when it comes to whole body training.  It makes sense to do full-body workouts if you’re a football player, martial artist, rugby player, or track and field athlete.  After all, you use your entire body in those sports, and, well, almost any sport, so they understand that it would make sense to train your entire body in your lifting sessions.  But, for some reason, when it comes to aesthetics, lifters think bodypart-specific workouts are best.  This is especially true once the bodybuilder reaches the intermediate or advanced level, and needs multiple exercises for each muscle group, which they often do, but that doesn’t mean that you can’t train full-body and multiple exercises-per-bodypart at the same time.

     First, we’ll discuss variety workouts and then we’ll look at some specialization programs using whole body training.

     When it comes to building muscle, you absolutely do need variety, especially if you’re rather advanced.  As I often write, everything works… for about 6 to 8 weeks.  Then it’s time for some change.

     Here are a few examples of full-body workouts that use a range of training frequencies, exercises, and set/rep combinations.  Keep in mind that these are just a few examples, just to give you a sense of the variety that can be used.  I would have to write somewhere between, in all likelihood, 50 to 100 different training programs if I wanted to be entirely exhaustive in this endeavor.

Two-Days-Per-Week Mass and Power Program (for those with limited time to train)

Day One

Squats: 5 sets of 5 reps. 2 sets of 8 reps.

Start this program with the almighty squat, the king of exercises.  I once wrote an essay (on this blog) about how you can "squat and do what you will," the implication being that it all begins and ends with the squat.  As long as you are squatting, everything else seems to fall into place, and if you are not squatting, then it often doesn't matter what else you decide to do, none of it will work without the—yep—king of all lifts.

Work up over 5 progressively heavier sets until you hit your max for 5 reps.  You may not even manage 5 reps on your last set; that's fine.  Stick with that weight until you do get all 5 reps.   If you manage 5 reps on your 5th set, then add weight at the next session.

After you perform your 5 progressively heavier sets of 5 reps, drop down in poundage, and perform 2 sets of 8 reps.  These should be hard but not all-out.  Leave a rep or two "in the tank," so to speak.

Power Cleans: 7 to 8 sets of 3 reps.

For the second exercise of the day, work up over 4 or 5 sets until you hit a near max of 3 reps.  Stick with this weight for another few sets until you have completed 7 or 8 sets of 3 reps.

Cleans—and any "quick lifts," really—shouldn't be done for high reps.  And in my book, anything over 3 reps is too high for the Olympic lifts and their derivatives.  But since this keeps the workload down, I think it's good to do a few extra sets compared to the "slower" lifts.

Flat Bench Presses: 5 sets of 5 reps. 2 sets of 8 reps.

Follow the same method as used in the squats: work up over 5 progressively heavier sets of 5 reps.  Once you have reached your limit set, drop down in weight and perform 2 hard—but not quite to failure—sets of 8 reps.

Barbell Curls: 5 sets of 5 reps.

As with the squats and the bench presses, work up over 5 progressively heavier sets of 5 reps until you reach your maximum weight for a set of 5.  Unlike the other two exercises, don't do any additional work.   Even though you are going to only train 2-days-per-week, you will still need to recover from your training since you will be working your full-body at each session, so when in doubt, do less and NOT more.

Farmer's Walks: 2 sets for distance.

Pick a heavy pair of dumbbells, and carry them for an allotted distance (or time, but I prefer distance).  If you're unsure if you're going heavy enough, then you probably aren't.  Work these hard for 2 sets.

Ab work of your choice.

For your last exercise of the day, select an ab exercise of your choice.  If you're interested in being a power athlete (and not just a bodybuilder) then I don't think you can go wrong with the ab wheel, but select harder rather than easier exercises.

Day Two

Squats: 5 sets of 5 reps (Moderate)

Start this session with the same exercise from Day One, but DON'T go all-out.  Work up over 5 progressively heavier sets to a weight that you used for your 3rd or 4th set from Day One.  This will help you to recover and prepare you for the remainder of the workout session.

Deadlifts: 7 sets of 5 reps.

Work up over 4 or 5 progressively heavier sets until you reach a near max of 5 reps.  Stick with this weight for another 2 or 3 sets.  If you manage to get all 7 sets for 5 reps, add weight at the next session.

Unlike with the squats and bench presses from Day One, your deadlifts should be trained, I believe, with lower reps in general.  You could do 5 sets of 5 reps followed by 2 sets of 8 reps, but I think better results for the deadlift are achieved with 5 reps or less.

Barbell Overhead Presses: 5 sets of 5 reps. 2 sets of 8 reps.

Follow the same methodology as the squats and the bench presses from Day One.

Chins: 5 to 7 sets of near-max reps.

For these, mix it up at each workout.  Some days you may want to use a wide-grip, and some days an underhand grip, or even a close "neutral" grip, depending on the sort of chin bars that you have access to.

Stick with the same weight for each set—this could be your bodyweight or it could be with additional weight if needed.  Whatever you choose, try and leave a rep or two in the tank, at least until your 6th or 7th set, at which point it's perfectly fine to go all out.

Weighted Dips: 5 sets of 5 reps. 2 sets of 8 reps

As with the squats and benches from Day One and the overhead presses on this day, work up over 5 progressively heavier sets until you reach your max weight for 5 reps.  Once you are finished, decrease the weight—or just remove the weight belt entirely, depending on your strength—and perform 2 additional sets of 8 reps.

Sandbag (or other "loaded") Carries: 2 sets for distance.

When most lifters include loaded carries into their training arsenal, they typically do little other than farmer's walks, but, if you have access to other implements, variety is needed with loaded carrying and dragging movements just the same as with "regular" barbell or dumbbell exercises.

Sandbags are the easiest to find (or make), so I have included them here, but if you have access to weighted kegs or barrels, those will perfectly suffice, as well.

Ab work of your choice.  Same as Day One.

Marvin Eder’s 3-Days-Per-Week Program

On 3 non-consecutive days of the week—Monday, Wednesday, and Friday, for instance—do the following program:

1. Barbell squats

2. Barbell bench presses

3. Bent-over rows

4. Barbell Military Presses

5. Chins

6. Dumbbell Curls

7. Cool down - 100 reps of light abdominal work

     You want to train on this program for 6 weeks straight, although I think running it for 12 weeks consecutively might be even better, assuming you make the appropriate changes after the 6 week mark.  When a program has variety naturally built into it, as this one does, you can run it longer than my standard 6-8 week recommendation.  Here’s what you should do on each of the training weeks:

• Week 1: 3 sets of 8 reps (after warm-ups) on each exercise

• Week 2: 4 sets of 8 reps

• Week 3: light “active recovery” training

• Week 4: 5 sets of 5-7 reps

• Week 5: light “active recovery” training

• Week 6: 3 sets of 3-5 reps followed by 3 sets of 6-8 reps

Vince Gironda’s High-Frequency Mass Builder

     When the legendary trainer Vince Gironda needed to add mass and get a bodybuilder in shape quick, as he was sometimes asked to do with famous movie stars preparing for an upcoming role, the following program is the one that he used—or one quite similar.

     Train 6 days a week, Monday through Saturday, with the only day off being Sunday.  For the first week, do each exercise for 1 set of 10-12 reps.  The 2nd week, 2 sets for 10-12 reps.  The 3rd week, 3 sets for 10-12 reps.  In the 4th week, go back to just 1 set of 10-12 reps.  On the 5th week, repeat the 4-week training block, but add weight to each exercise, or switch over to some different exercises.  If you choose the latter route, just remember to think same but different when selecting new movements.

1. Dumbbell incline bench presses: 1-3 sets of 10-12 reps

2. Wide-grip chins (or lat pulldowns): 1-3 sets of 10-12 reps

3. Behind-the-neck presses: 1-3 sets of 10-12 reps

4. Triceps pushdowns: 1-3 sets of 10-12 reps

5. Barbell curls: 1-3 sets of 10-12 reps

6. High-bar, Olympic-style squats: 1-3 sets of 10-12 reps

7. Stiff-legged deadlifts: 1-3 sets of 10-12 reps

8. Calf raises: 1-3 sets of 10-12 reps

9. Ab exercise of your choice: 1-3 sets of 10-12 reps

     Once a bodybuilder has built a sufficient amount of muscle mass and is in need of “shaping” or “toning” his newfound muscle, he will, at this point, often switch over to a split program in order to do multiple exercises per bodypart.  This is especially true if she’s in need of specializing on a certain bodypart that is lagging behind others.  But full-body workouts can be excellent means of specializing on certain muscle groups, as I hope the following programs will show you.

Arm Specialization Program

     This is a 3 days per week program.  Train Monday, Wednesday, and Friday or any 3 non-consecutive days.

1. Squats: 3 sets of 5 reps

2. Incline bench presses: 3 sets of 5 reps

3. Wide-grip chins: 3 sets of 5 reps.

4. Barbell curls: 4 sets of 8 reps

5. Skull crushers: 4 sets of 10 reps

6. Alternate dumbbell curls: 4 sets of 12 reps (each arm)

7. Tricep pushdowns: 4 sets of 12 reps

8. Ab exercise of your choice: 1 to 2 sets of 10-15 reps

     On the squats, bench presses, and chins, simply do 3 progressively heavier sets of 5 reps, working up to a relatively heavy, but not all-out, set.  Those 3 lifts should feel strong and relatively easy each time that you hit the gym.  For the arm exercises, select a weight on each movement where you think you can get all the reps on the 4 sets, but you know that they will be tough.  Attempt to add weight to your arm exercises at each session.  Since the arms are smaller muscles, the exercises don’t take a toll on your nervous system or your body’s overall recuperative abilities the way that hard sets of leg, chest, or back work do.

Chest Specialization Routine

     Here’s a program recommended by legendary bodybuilding trainer (and writer) Gene Mozee.  As with the arm specialization program above, it’s a 3 days per week regimen.  What makes this one unique (and it’s a “set up” you could use for other bodyparts that you wanted to specialize on, not just the chest) is that the 3 chest exercises—bench presses, straight-arm pullovers, and pushups—are spaced throughout the program 

• Bent-knee situps: 1x20

• Barbell bench presses: 3x8-10

• Lat machine pulldowns: 3x10

• Barbell squats: 3x10 alternated with Straight-arm pullovers: 3x15

• Upright rows: 3x8-10

• Barbell curls: 3x8-10

• Dumbbell triceps extensions: 3x10

• Elevated pushups: 2x max reps

     And here is some wisdom from Mozee on the 3 chest movements:

Barbell Bench Presses.  "This great exercise thickens and adds mass to the pecs," Mozee said.  He believed in 3 sets of 8 to 10 reps.

Straight-arm Pullovers.  As part of a full-body workout program, he believed in alternating this exercise with squats in order to take advantage of the heavy breathing produced by the latter.  "The pullover stretches your rib cage and helps add shape to your torso by working the pecs, lats, serratus, and intercostals."

Elevated Pushups.  "This is an excellent exercise for the pecs, front delts, and triceps."  Mozee believed in using this to finish off the workout with 2 sets of as many reps as possible before hitting the shower.

The “X-Frame” Program

     The following regimen is for anyone who needs to develop more width in an attempt to get that “x-frame” look of wide shoulders coupled with a small waist.  To do this, the specialization is placed on building shoulder width, wide lats, and a well-developed upper chest.  As with the two programs above, this one is also a 3 days per week endeavor.

1. Behind-the-neck presses: 4 sets of 12, 10, 8, and 6 reps.  After warm-ups, do 4 progressively heavier sets, taking each set a couple reps shy of failure.

2. Incline barbell bench presses: 4 sets of 12 reps

3. Wide-grip chins: 4 sets of near-max reps.  For these, stop each set a rep or two shy of muscular failure.

4. Dumbbell lateral raises: 3 sets of 12 reps

5. Incline flyes supersetted with wide-grip lat pulldowns: 3 sets of 16-20 reps, each exercise

6. Hanging leg raises: 3 sets of 12-15 reps

7. Squats: 1-2 sets of 10 reps

8. Barbell curls: 1-2 sets of 8 reps

9. Tricep pushdowns: 1-2 sets of 12 reps

10. Standing calf raises: 2 sets of 15-20 reps

Overall Mass Specialization

     This program doesn’t specialize on an individual bodypart throughout the program, rather, you specialize on different bodyparts at each training session.  As with the others, it’s a 3 days per week routine.  Day one will focus on chest and back.  Day two will focus on the lower body.  And day three will focus on shoulders and arms.

Monday

1. Squats: 2 sets of 6-8 reps

2. Flat dumbbell bench presses: 4 sets of 6-8 reps

3. Wide-grip chins: 4 sets of near-max reps

4. Incline barbell bench presses: 4 sets of 6-8 reps

5. One-arm dumbbell rows: 4 sets of 8-10 reps (each arm)

6. Military presses: 2 sets of 6-8 reps

7. Barbell curls: 2 sets of 6-8 reps

8. Skull crushers: 2 sets of 8-10 reps

9. Incline sit-ups: 2 sets of 12-15 reps

Wednesday

1. Squats: 4 sets of 6-8 reps

2. Romanian deadlifts: 4 sets of 6-8 reps

3. Barbell lunges: 4 sets of 6-8 reps (each leg)

4. Seated calf raises: 4 sets of 20 reps

5. Bench presses: 2 sets of 6-8 reps

6. Barbell rows: 2 sets of 6-8 reps

7. Ab wheel: 2 sets of 6 reps

Friday

1. Squats: 2 sets of 6-8 reps

2. Bench presses: 2 sets of 6-8 reps

3. Close-grip chins: 2 sets of 6-8 reps

4. Standing dumbbell presses: 4 sets of 8-10 reps

5. Seated behind-the-neck presses: 4 sets of 6-8 reps

6. Barbell curls: 4 sets of 6-8 reps

7. Skull crushers: 4 sets of 8-10 reps

8. Incline dumbbell curls: 4 sets of 8-10 reps (each arm)

9. Rope pushdowns: 4 sets of 10-12 reps

10. Incline sit-ups: 2 sets of 12-15 reps

 

     I hope this article has given you some ideas on how full-body workouts can be used beyond just the most “basic” sort of workouts.  You could, although I doubt you would want to, go your entire training life and use nothing other than full-body workouts.  They really are just that good.