Need a little help..

[Bears]

Hello all :wave

Ok here's the deal. I took a weight training class this semester which consists of two parts. Each part consists of 7 weeks. I already finished the first one which sucked by the way. The instructor didn't give a rats ass what anyone was doing and barely offered help in anyway.

The second half of this class started as of last week and I'm happy to say that this class has a much better informed and enthusiastic trainer, but I'll cut to the chase. We were given an assignment of developing a workout program that we will use for the duration of 7 weeks. The only catch is that it has to be a full body workout. I told him I was currently doing a split program and if that was ok to do for the class and he said no

He wasn't saying it was a bad thing, he would just prefer we do a full body workout during the class instead. At first I was a little pissed but then figured I could only benefit from changing my routine from time to time as long as it was properly developed. So here I am asking you guys for some help and suggestions. The class is 2 days a week and I'll be adding a third day on my own time. The days off I'll do cardio. Any help would be appreciated. Thanks in advance :)

[Sportsmedjosh]

Do you need something regarding periodization?

[Bears]

Originally Posted by Sportsmedjosh

Do you need something regarding periodization?

Wouldn't hurt :) I've never actually applied periodization to my training so if you have something on it that I can look into it would be great.

I have until next week to come up with something so I'm doing as much research as I can until then.

[Sportsmedjosh]

Originally Posted by Bears

Wouldn't hurt :) I've never actually applied periodization to my training so if you have something on it that I can look into it would be great.

I have until next week to come up with something so I'm doing as much research as I can until then.

I'll put some info together for you, i'm on eastern time so i'm going to bed but hopefully we can point you in the right direction.

[Sportsmedjosh]

Originally Posted by Bears

Wouldn't hurt :) I've never actually applied periodization to my training so if you have something on it that I can look into it would be great.

I have until next week to come up with something so I'm doing as much research as I can until then.

I'll put some info together for you, i'm on eastern time so i'm going to bed but hopefully we can point you in the right direction.

[Bears]

Originally Posted by Sportsmedjosh

I'll put some info together for you, i'm on eastern time so i'm going to bed but hopefully we can point you in the right direction.

Fantastic :thanks

[cabezon]

If the class is only two days a week it is important to do a full body workout anyway. Splits are only effective if you workout every day to give body parts time to recover.

What type of training are you looking at, free weights, machines, dumbells, balls? If there is a machine circuit there, that is one way to come up with a routine. For free weights, I'd stick with the big moves, squats, benches, rows... then add specific extras like curls or calves. What's your goal, BTW?

Back in undergrad, I lived in the gym and the weightlifting classes would come through and the teacher would see me there all morning (he made a comment once), then at night I'd train Karate. Best shape of my life. cardio, lifting, stretching. it took hours to get through my workout. I never got big, but I had some power.

[Bears]

Originally Posted by cabezon

If the class is only two days a week it is important to do a full body workout anyway. Splits are only effective if you workout every day to give body parts time to recover.

What type of training are you looking at, free weights, machines, dumbells, balls? If there is a machine circuit there, that is one way to come up with a routine. For free weights, I'd stick with the big moves, squats, benches, rows... then add specific extras like curls or calves. What's your goal, BTW?

Back in undergrad, I lived in the gym and the weightlifting classes would come through and the teacher would see me there all morning (he made a comment once), then at night I'd train Karate. Best shape of my life. cardio, lifting, stretching. it took hours to get through my workout. I never got big, but I had some power.

I'd like to stick with free weights as much as possible as I've always felt I've gotten more of a work out from them then machines. I've got access to both at the college gym. Right now my main goal is to keep packing on lean mass, while increasing strength. At this moment I'm not trying to bulk up too much as I don't want to gain anymore weight.

Since I've never actually done full body work outs I have no idea what to expect. The most important thing to me is to leave the gym feeling that I got a good workout, which is why it's so important for me to make sure I've got a well structured program.