Volume

[Tauren]

Simple question (I think) - for a beginner doing all-over weights 3 times a week, 8-12 rep range, how many exercises would you do?

I have been doing 8 sets x 3 x 8-12reps, but recently I have found that with the compound exercises getting heavier I am often hitting a brick wall towards the end of my routine. For reference, it usually takes me 55 mins to complete my workout, with 60-90 secs between sets.

I may consider doing Stronglifts 5x5 in the near future, but its not practical right now, so looking to make the best of what I can.

Thanks

[seb]

Do 3 exercises per body part per session.

I'd probably aim for about 18 sets in total per session.

So say you were doing chest/triceps for example. You would do 3 exercises and for each one you'd do 3 sets. 9 sets total for chest. Then again for triceps and so 18 sets total.

[Mark71]

I'd say for a beginner, the stronglift 5x5 is ideal for building good form and an essential core strength. Why isn't it practical for you atm? If it's due to not having access to proper equipment then you could improvise?

Also, doing 8 compound exercises in a session might be burning you out.

[Nicholars]

Quote

Do 3 exercises per body part per session.

I'd probably aim for about 18 sets in total per session.

So say you were doing chest/triceps for example. You would do 3 exercises and for each one you'd do 3 sets. 9 sets total for chest. Then again for triceps and so 18 sets total.

9 sets for triceps after chest... bit ott for a beginner isnt it?

[Tauren]

At the moment 5x5 isn't practical due to lack of equipment, excess of bodyfat making the bodyweight exercises impossible (although I am working on that), and previous injuries meaning I am not sure I want to hit my back as hard as that programme does.

I am now thinking of going for a really simple legs/back/biceps and chest/shoulders/tris split. That way I can cut the volume per session down a bit, but probably feel like I am hitting each muscle group more evenly.

[Nicholars]

I have been doing less volume recently and have been doing better, completely obliterating your muscles every workout unless you are genitally elite or take roids isnt a good idea imo...

Since I have started doing mainly the big lifts with a few isolation exercises on the end I have been gaining more muscle and also not been completely knackared all the time!

Heres an example workout...

Heavy Squats 5x5
Bench press warm up + 2x8
Inc Bench 2x8
Cable crossover 2x8
Weighted Dips 2x8
Calf press 2x8

45 mins then out..... thats one half of a 2 way split and has been workoing pretty well every other day. Less is more!

[Nicholars]

LOL genitally elite i meant geneticaly (however u spell that)

[JohnW]

'genetically'

for what its worth I missed my 5x5 sessions on Monday and Wednesday due to work commitments - so because of my extra efforts in the week I got out of work at 1pm Friday.

So I tried to catch up and did all 3 of the weeks work outs sequentially on Friday afternoon, the OHP was a failure for the real Friday exercises, other than that plain sailing. Felt well pumped afterwards, had to sit in the sauna and jacuzzi for about an hour afterwards to recover.

About an hour after that I eat like a anorexic elephant and slept for 12hrs straight. Apart from feeling a bit DOMsy now, I still feel fantastic, pumped. So I think mixing it up is good.

Regarding the OP and not being able to do the BW exercises - in reality there is only chin and pull ups - and to be fair they're tough for anyone. Inverted rows and push ups are both pivoted and thus easier.

IR's can be replaced with barbel rows anyway to make them easier or more difficult.

Press ups everyone must be able to do one, else you couldn't effectively get out of bed.

Chin and pull ups there is loads of good advice on stronglifts if you cant manage 1. The tube video of that beast half way down is motivator for me every time - he's lifting himself which at the minute is what I can deadlift!!!!!!

[Nicholars]

I was doing it solidly for 3 months then i didnt do anything for about 2 weeks and ate loads and grew probably more in those 2 weeks than in about 2 months lol.

[Mark71]

Quote

...So I think mixing it up is good.

Couldn't agree with this more. Keeping your exercises mixed up will keep the muscles working hard trying to adjust to what your throwing at them, resulting in bigger gains sooner rather than later.

Read this great thread on these forums for advice on chin-ups/pull-ups.

And make sure you work your back. If the SL 5x5 routine is too hard for your back then lower the weight and build over a period of time. It's vital that your back can support the weight your throwing at your limbs otherwise an injury is just down the road and you don't want to damage your back. There's many a body-builder, power-lifter that wishes they worked on their backs at an earlier phase in their career.