Someone rate John Grimek full body workout routine

[autistic_tendencies]

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Monday


Bench Press: 3 sets, 10 reps
Chin Ups or Pull Downs: 3 sets, 10 reps
Military Press: 3 sets, 10 reps Barbell Curls: 3 sets, 10 reps
Squats: 3 sets, 10 reps
Standing Calf Raises: 3 sets, 10 reps


Wednesday


Incline Press or Dips: 3 sets, 10 reps
Barbell Row or Dumbbell Row: 3 sets, 10 reps Shrusg: 3 sets, 10 reps
Single Arm Preacher Curl: 3 sets, 10 reps
Leg Curl: 3 sets, 10 reps
Abs: 1 set, 50 reps


Friday


Chin Ups or Pull Downs: 3 sets, 10 reps
Military Press: 3 sets, 10 reps
Incline Dumbbell Curls: 3 sets, 10 reps
Front Squats: 3 sets, 10 reps
Stiff Legged Deadlift: 3 sets, 10 reps

 

[CarrotMaxxer]

Abs: 1 set, 50 reps

???

 

[autistic_tendencies]

???

Working abs is pointless if you stand during exercises

 

[CarrotMaxxer]

Working abs is pointless if you stand during exercises

yes but what workout am i exactly doing?
it just says "abs"

 

[autistic_tendencies]

yes but what workout am i exactly doing?
it just says "abs"

Fixed

 

[moreroidsmoredates]

View attachment 2793187​

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Monday


Bench Press: 3 sets, 10 reps
Chin Ups or Pull Downs: 3 sets, 10 reps
Military Press: 3 sets, 10 reps Barbell Curls: 3 sets, 10 reps
Squats: 3 sets, 10 reps
Standing Calf Raises: 3 sets, 10 reps


Wednesday


Incline Press or Dips: 3 sets, 10 reps
Barbell Row or Dumbbell Row: 3 sets, 10 reps Shrusg: 3 sets, 10 reps
Single Arm Preacher Curl: 3 sets, 10 reps
Leg Curl: 3 sets, 10 reps
Abs: 1 set, 50 reps


Friday


Chin Ups or Pull Downs: 3 sets, 10 reps
Military Press: 3 sets, 10 reps
Incline Dumbbell Curls: 3 sets, 10 reps
Front Squats: 3 sets, 10 reps
Stiff Legged Deadlift: 3 sets, 10 reps

Absolute trash

 

[autistic_tendencies]

Absolute trash

Reasoning

 

[moreroidsmoredates]

Reasoning

Doing 3 sets is too much volume for an given exercice ESPECIALLY for compounds like squat, bench and deadlifts. It will cause unnecessary fatigue and is suboptimal for hyertrophy. Less=more when it comes down to hypertrophy.

What you want to do is train extremely hard on an exercice. Lets take the bench as an example. You want to do as many reps as possible ( ideally in the 5-8 rep range), you should train to failure and beyond. Have someone to assist you. You should do partials and half reps when you can’t complete a full rep anymore. However on smaller muscle groups like arms you can go higher on the volume, because those muscle groups tend to respond better to higher volume and are less prone to fatigue. Besides that, your central nervous System wont be taxed as much.

Now this training method will guarantee gains, but you shouldn’t go the the gym everyday like a autistic gymbro. Take enough rest, because hypertrophy occurs when you rest. Working out=catabolic.

 

[autistic_tendencies]

Doing 3 sets is too much volume for an given exercice ESPECIALLY for compounds like squat, bench and deadlifts. It will cause unnecessary fatigue and is suboptimal for hyertrophy. Less=more when it comes down to hypertrophy.

What you want to do is train extremely hard on an exercice. Lets take the bench as an example. You want to do as many reps as possible ( ideally in the 5-8 rep range), you should train to failure and beyond. Have someone to assist you. You should do partials and half reps when you can’t complete a full rep anymore. However on smaller muscle groups like arms you can go higher on the volume, because those muscle groups tend to respond better to higher volume and are less prone to fatigue. Besides that, your central nervous System wont be taxed as much.

Now this training method will guarantee gains, but you shouldn’t go the the gym everyday like a autistic gymbro. Take enough rest, because hypertrophy occurs when you rest. Working out=catabolic.

Training to failure is cope
And remember this is only 3 days per week
And yes you can remain anabolic by taking in a lot of calories regularly

 

[moreroidsmoredates]

Training to failure is cope
And remember this is only 3 days per week
And yes you can remain anabolic by taking in a lot of calories regularly

How is training to failure cope? If you can complete 13 reps, but you stop at 10 because your program said so is an absolute waist of gains.

Yes it is 3 days a week, but doing 2 more sets is pointless, because you already did the job on your first set IF you trained to failure and beyond. Yes it is “cope”, if you do 3 sets like this.

And idk what you mean with “yes you can remain anabolic if you take a lot calories regularly”. I only said that working out is catabolic since you break your muscle down during exercise, its a common fact. What you do after exercise is going to decide if you remain anabolic: sleep, nutrition and cortisol levels are the main factors.

 

[autistic_tendencies]

How is training to failure cope? If you can complete 13 reps, but you stop at 10 because your program said so is an absolute waist of gains.

Yes it is 3 days a week, but doing 2 more sets is pointless, because you already did the job on your first set IF you trained to failure and beyond. Yes it is “cope”, if you do 3 sets like this.

And idk what you mean with “yes you can remain anabolic if you take a lot calories regularly”. I only said that working out is catabolic since you break your muscle down during exercise, its a common fact. What you do after exercise is going to decide if you remain anabolic: sleep, nutrition and cortisol levels are the main factors.

Eating a lot is anabolic I mean
So you really only do one set per compound exercise
On a full-body you never go to failure, that's because you're going to train that same muscle in 48 hours and you don't have the time to recover from failure training

 

[moreroidsmoredates]

Eating a lot is anabolic I mean
So you really only do one set per compound exercise
On a full-body you never go to failure, that's because you're going to train that same muscle in 48 hours and you don't have the time to recover from failure training

Don’t do compounds at all since they’re not necessary. Not that compounds are bs or anything, but there are better options.

The thing with full body workouts is that you are training multiple large muscle groups at once, you cant put all your effort and energy into one muscle group. That’s why I personally don’t do full body workouts.

Muscles generally take about 72 hours (aka 3 days) to recover. If you’re new to working out it can take longer, a muscle that is absolutely demolished will be fine in 3-5 days. However your central nervous system requires at least 48 hours to recharge. Your cns is responsible for basically everything: strength, energy levels, stamina and so on. Full body workouts are extremely harsh on your cns and it can expand the recharge time.