I am wondering if you folks that are trying to add mass break up your workouts by body zone. Like chest/arm day, leg day, back/shoulder day. Or do you just mix it up like squats, push press, weighted chins one day. Then dead lifts, weighted dips, etc in a few days?
I'm a complete novice but what I have been doing has been working for me so take it for what it's worth.
I do not break up the workouts by body zone. I do the traditional backsquats, DLs, presses, etc. 3 times per week.
I'll add that on my "off" days, at home I will do my chins and pushups. This is to keep my ability to manuever my bodyweight sound (as I'm gaining weight and don't wanna get too fat) and just to get that endorphin rush that usually leads too a good, smiley day.
Rhino, a lot depends on your personal statistics. How old are you? What's your present level of fitness? How long have you been lifting?
For example, I am 51. I lift pretty heavy, so I have found that a 5-3-1 works pretty well for me. I basically squat one time a week, deadlift once a week, and press once a week. I, of course, do plenty of assistance exercises in addition to the above.
If you are younger or a relatively novice lifter, I would not recommend the above. In that case, go with a Bill Starr 5 x 5. MaddCow used to have a program up on the web somewhere that was nice in this regard. Or you might want to try DoggCrapp Training, if you are particularly ambitious.
I would not discount the full body barbell movements of squat, deadlift, and bench/overhead pressing along with weighted pullups or chins. Those movements will get you where you want to go as long as you add as much weight as you can.
That said, adding isolation movements will surely help to hit the spots you're hoping to increase when you use them as assistance exercises.
It really depends on your own objectives. It's completely proven that muscle isolation workouts are the best way to achieve muscular hypertrophy.If, however, our goal was to obtain power, or just general functionality, I would choose full chain/global exercises.
Anything like this would really depend on what your goals are and where you are currently.
If you are a novice a simple 3X5 routine would put strength fast. If you are not lifting that heavy(2XBW squat,etc.), I think it is best to lift the big lifts a few times a week because your body can recover.
My only helpful hint for any new lifter is to make sure you are logging every major compound lift and go into the gym each day with a goal to beat. I find systemically pushing for new personal records a great path to strength and always keeping myself entertained at the gym.
The Body Is One Piece
It is not a bag of parts randomly assembled.
Most of the lifting I do is Olympic style weightlifting so I don't really have a choice in the matter, it works everything.
At one time in my life, I did follow a "back day", and a "legs day" with some form of upper body pressing on each day. This was deadlifts and rows on back day, squats, romanian deadlifts, good mornings on legs day.
I think everyone pretty much nailed it in their answers so far, so I don't think I really need to add anything...but this is what I've been doing.
I've been adhering to a Stronglifts style 5x5 routine with A days and B days, i.e. ABA one week and BAB the next. I really like it. I go to the gym with a set of lifts in mind, and goal weights for each. I like to have a plan in the gym. If I don't have clear goal-weights for each exercise, I find myself sort of "maintaining," for lack of a better word, and not pushing myself as much.
My A days are Squats, Press, Deads and Pull ups. B days are Squats, Bench, Bar Rows and Dips. Each A and B day I also add 3x20 kneeling cable crunches and 2x20 on each side of cable lateral woodchops. I've made a ton of progress since I started on this routine in January. I do feel like there's a little too much concentration on Squats for me, and I'm working on setting up a new routine that's a little more chest/arm/shoulders oriented.
To answer your question, I feel like I've made more progress in the past 6 months doing nearly full-body style lifting, than I have in all the time I've ever been going to the gym or lifting weights in an isolation style, and I'm 29. I wish I would've started this when I was 16! I also feel much more fit, and less sore/laid up on off days than I ever did before, but that may just be up to me not eating a horrible SAD diet anymore.
lifting weights/losing weight 3 Answers