Kiss Bodybuilding Workouts Goodbye!
by Wet Wolf
12/22/08

Got a bodybuilder boyfriend? How about an "arm training" day? Think following a bodybuilder's typical split routine is the most efficient way to a sexy, solid Figure Athlete frame? Think again!

This is the workout I've been waiting on, looks awesome, thanks Wet Wolf!

Thanks lm,
Good to hear. Let me know how it works for you.

Good Morning Wolf,

OK - OK, but just so you know I can do more than 5 chin and more than 15 "man" push ups.

I've placed the exercises in a spreadsheet and once the floor is refinished at "my" gym I will preform this for four weeks with furvor!

If you please, some clarifications

1. Low Incline DB Bench Is this like a military press or regular bench press?

2. Crocs I'm certain it's not what I am visualizing - I don't understand the "pawing across the floor" part. I see more of a swing than a paw... Any pics or videos of this manouver?

3. Singe Leg Squat I'm just assuming this is like a pistol. I don't know why, and it is very unlike me, but I can't get down even if I were holding onto parallel bars. My body doesn't do it. Would this be because of weak vastus medialis? Would you give me direction on this?

4. Steep Angle Push Up This seems too easy. Does it really do anything? I know - I'm just asking.

5. What's a stability ball V-Up?

As always, I appreciate you.

Z.

Thank you!!! This is what I have been trying to convince people of forever now! Once I switched to full body workouts with a lot more compound movements the results were substantial.

After rereading it, I have one question.

I taught spinning for a few years and have more quad development than I'd prefer (plus an extra layer of fat), would you still recommend the front squats for me or should I swap it w/ a less quad dominant exercise?

Thanks!

counterkim wrote:
Thank you!!! This is what I have been trying to convince people of forever now! Once I switched to full body workouts with a lot more compound movements the results were substantial.

Much faster results too.

lm77 wrote:
After rereading it, I have one question.

I taught spinning for a few years and have more quad development than I'd prefer (plus an extra layer of fat), would you still recommend the front squats for me or should I swap it w/ a less quad dominant exercise?

Thanks!

You could do back squats. Or Barbell step-ups w/ knee follow through instead.

This program can be tailored to the individual needs of the person.

The outline I wrote is very general and would spark positive results for the newbie up to the off season figure pro.

I really enjoyed your article. I do 3 full body workouts a week and my program looks similar to this one, with a few variations in the exercises. The one question I have is the Crocs. I am having a hard time visualizing them. Both feet on one plate?
Thanks!

I would've disagreed...had I not found this out for myself.

After doing 3 months of body split workouts, I changed to a program similar to this...and am amazed at the results!

A question for you. After doing an 8 week program similar to this, would you suggest continuing with full body workouts or alternating with split workouts?

Thanks for the great article!

zororelation wrote:
Good Morning Wolf,

OK - OK, but just so you know I can do more than 5 chin and more than 15 "man" push ups.

I've placed the exercises in a spreadsheet and once the floor is refinished at "my" gym I will preform this for four weeks with furvor!

If you please, some clarifications

1. Low Incline DB Bench Is this like a military press or regular bench press?

2. Crocs I'm certain it's not what I am visualizing - I don't understand the "pawing across the floor" part. I see more of a swing than a paw... Any pics or videos of this manouver?

3. Singe Leg Squat I'm just assuming this is like a pistol. I don't know why, and it is very unlike me, but I can't get down even if I were holding onto parallel bars. My body doesn't do it. Would this be because of weak vastus medialis? Would you give me direction on this?

4. Steep Angle Push Up This seems too easy. Does it really do anything? I know - I'm just asking.

5. What's a stability ball V-Up?

As always, I appreciate you.

Z.


Ok then shoot for 10 chinups and 25 nutral grip (DB) pushups.

1)a hybrid of both

2)yea - some people call them plate drages. Refer to #5

3)Yea weak VMO, and Glut-med. sit back onto a bench, start above parallel to begin with.

4)if you can do over 15 pushups then obviously you wouldn't use this easier option,- you could do feet elevated pushups.

5)go to www.T-Nation.com and use their search engine to search for it.

hskahan wrote:
I really enjoyed your article. I do 3 full body workouts a week and my program looks similar to this one, with a few variations in the exercises. The one question I have is the Crocs. I am having a hard time visualizing them. Both feet on one plate?
Thanks!

I will try to get a vid up.

salsasoles wrote:
I would've disagreed...had I not found this out for myself.

After doing 3 months of body split workouts, I changed to a program similar to this...and am amazed at the results!

A question for you. After doing an 8 week program similar to this, would you suggest continuing with full body workouts or alternating with split workouts?

Thanks for the great article!

I would suggest doing UPPER all together then LOWER all together.

Never bi & tri or abs& back or chest& Bi unless you have several of years under your belt and were in prep for a show. And even then I would return to this type of workout.

Twenty single leg squats?

Is that an error in the copy?
Are they assisted by holding on to something?

Twenty?

downwardog wrote:
Twenty single leg squats?

Is that an error in the copy?
Are they assisted by holding on to something?

Twenty?



No, that is correct. T-W-E-N-T-Y

DwD! I would expect you to grasp the nearest unsuspecting livestock ( prior to slaughter, when they are the beefiest) , toss it over your shoulder and rep out no less then 50 per leg!

That should be no small feat for a SheRa-esque ranch hand like your self.

After 16 weeks of a similar full-body programs (change every 4 weeks) I've lost over 4% bodyfat and gained more strength than when I used to do body part splits. Didn't lose any weight so that means I gained muscle and lost fat while on a cutting diet. Awesome.

Great article. I wish I knew about this years ago!

Suki wrote:
After 16 weeks of a similar full-body programs (change every 4 weeks) I've lost over 4% bodyfat and gained more strength than when I used to do body part splits. Didn't lose any weight so that means I gained muscle and lost fat while on a cutting diet. Awesome.

Great article. I wish I knew about this years ago!

Awesome Suki. Good to hear.

If I could just convince the "Know-it-alls" out there that this way is really better then the roid head BIG GUNS routine in the bodybuilding mags we might be on to something.

Wet Wolf wrote:
No, that is correct. T-W-E-N-T-Y...

That should be no small feat for a SheRa-esque ranch hand like your self.

Well, I guess the only thing to do is to challenge you to a single-leg squat off.

It's a rare man can do 20 free-standing single-leg squats.

Rare enough that 20 single leg squats happens to be the standard for Russian Special Ops.

Women? Unlikely. Not that I care if the prize is the right to use the leg press.

My own goal is 10 reps.

Wet Wolf,
I get the reasoning why total body workouts are better for energy turnover (and totally agree) but I'm not sure I follow this concept entirely:

"If a male has several years of weight training under his belt and has attained above average strength levels, then training upper and lower body in the same training session would detract from one another, as opposed to performing training sessions exclusively for each."

I'm hoping you can explain that a little more. My first instinct is that if you're both (male + female) working at the same effort level, shouldn't the workout be just as taxing for both you? Would it have something to do with the total amount of energy used being so much higher that it's more draining for men?

I'm all for TBT (and was glad to see your next recommendation was upper/lower since I like that as well for a change of pace), but am still a little stuck on how the strength ceiling allows women to bypass the negatives.

Thanks for any additional information- sometimes I just need to hear things explained a different way for them to click.

downwardog wrote:
Wet Wolf wrote:
No, that is correct. T-W-E-N-T-Y...

That should be no small feat for a SheRa-esque ranch hand like your self.

Well, I guess the only thing to do is to challenge you to a single-leg squat off.

It's a rare man can do 20 free-standing single-leg squats.

Rare enough that 20 single leg squats happens to be the standard for Russian Special Ops.

Women? Unlikely. Not that I care if the prize is the right to use the leg press.

My own goal is 10 reps.


Ummmm who said anything about free standing?

Sit on a parallel bench... if thats to hard drop the livestock and use a 6" above the parallel.

And no you shouldn;t be using the legpress anyway. Re-read the article lil pup.

BTW.. I'm sure you will make "Mother Russia" Proud!

See, I found it and you didn't even have to tell me about it!

Seriously, good article. They are becoming much less perplexing now. I will try the Wet Wolf challenge in the new year with the eating plan and this workout and let you know how it turns out.

I'm not sure what the problem is with the single leg squats. Are they bodyweight squats or with weight added? Are they supposed to be ass to grass squats or parallel box-type squats?

iwilldoit wrote:
See, I found it and you didn't even have to tell me about it!

Seriously, good article. They are becoming much less perplexing now. I will try the Wet Wolf challenge in the new year with the eating plan and this workout and let you know how it turns out.

I'm not sure what the problem is with the single leg squats. Are they bodyweight squats or with weight added? Are they supposed to be ass to grass squats or parallel box-type squats?

That is very sweet of you to say iwilldoit!

I look forward to hearing about your results.

Please get tpeale off the treadmill and get her under the bar with you.

BTW... I found the perfect guy for you!

No clue what threw dwdog for a loop on the single legs squats. I think she is just beeing too hard on herself for getting a pink slip from the Russian Special Ops Unit.

Of course you can go above parallel if its too difficult. If your stronger then go below parallel.

Where did tpeale go anyway?

If they're bodyweight parallel squats, I don't get it.... I'm sitting here in my PJs (snow day) and I just did 20 no problem.

I don't even want to know who you think the perfect guy for me is...I don't feel like being insulted this morning, thanks. ;)

kakattack wrote:
Wet Wolf,
I get the reasoning why total body workouts are better for energy turnover (and totally agree) but I'm not sure I follow this concept entirely:

"If a male has several years of weight training under his belt and has attained above average strength levels, then training upper and lower body in the same training session would detract from one another, as opposed to performing training sessions exclusively for each."

I'm hoping you can explain that a little more. My first instinct is that if you're both (male + female) working at the same effort level, shouldn't the workout be just as taxing for both you? Would it have something to do with the total amount of energy used being so much higher that it's more draining for men?

I'm all for TBT (and was glad to see your next recommendation was upper/lower since I like that as well for a change of pace), but am still a little stuck on how the strength ceiling allows women to bypass the negatives.



Are you a male or female and what negatives are you referring to?

iwilldoit wrote:
Where did tpeale go anyway?

If they're bodyweight parallel squats, I don't get it.... I'm sitting here in my PJs (snow day) and I just did 20 no problem.

I don't even want to know who you think the perfect guy for me is...I don't feel like being insulted this morning, thanks. ;)

Like I said, I think she is still working off her frustration on the t-mill since the "Watch Dog Report" came out last week.

I think that Dwdog thought I was talking about ass to heel single leg squats. Even a Zena-like Cowgirl such as her would have a difficult time blasting out 20 FULL reps even if her quads resembled those of her blue ribbon cow that is missing the myostatin gene!