Full Body Training Part 2: Gain Muscle and Strength

In part 1 I outlined three of the reasons why full body training is so effective, along with cool sample workouts. Now I’m going to show you how to design a total body program with two specific goals in mind: muscle growth or maximal strength gain. I don’t know any natural guy who thinks he’s too big and strong.

Before I get to that, let me quickly touch on one reason why there’s so much controversy surrounding the body part split vs. full body training debate.

You see, it’s common for people to look for training advice from the biggest guy in the room. That’s why every guy who’s looking to build muscle wants to know how Dorian Yates, Ronnie Coleman, or Jay Cutler trains. That’s exactly what I wanted to know back in my teens. And many bodybuilders with massive amounts of muscle follow some type of body part split. Yet, I’m telling you that a full body training program is the best way to build muscle.

Why the discrepancy?

First, and most obvious, is the fact that every top bodybuilder uses huge amounts of steroids and is a genetic freak. These guys can build muscle on virtually any type of program – but that’s not really important. What’s important to remember is that a bodybuilder is near his genetic limit of muscle growth (even with boatloads of steroids in the equation), so to gain muscle he has to go through extreme levels of training to add an extra 8-10 pounds to his frame.

If a pro bodybuilder wants to add a half-inch to his 19″ arms he has to train them with an insane amount of intensity and volume because, as I said, he’s near his genetic limit. By default, a bodybuilder will follow a body part split because a full body workout simply isn’t possible when you need that much volume and intensity.

So for the other 99.9% of guys out there. I’m talking about natural guys with average genetics who still have plenty of muscle left hidden in their physiology, full body training is the way to go. I’ve experimented with every type of training system out there over the last 16 years. If a body part split added muscle and strength fastest, or if it was best for fat loss, I’d be extolling the virtues of it right now. After all, I don’t own any stock in a full body training company.

Make no mistake about it: if a million bucks were on the line to transform a natural lifter as fast as possible, even the biggest proponents of body part splits would have the person follow a full body program.

Body part splits are for elite bodybuilders that just need to add muscle to specific areas of their body. If you’re someone who needs to add 15 or 20 pounds of muscle to your entire frame, a full body program will get you there in one-third of the time that a body part split takes.

Now, let’s get to the good stuff: training.

Full Body for Strength
When strength is the goal you must lift heavy. I prefer three reps per set with the heaviest load you can handle. The overall volume of the workout must be kept low so your body can recover within 48-72 hours. For rest, I recommend following a circuit style of training because by the time you repeat an exercise you’ve had a few minutes of rest.

One big misconception about rest periods is that they must be passive. To get three minutes of rest between sets of deadlifts you shouldn’t just sit around for three minutes because it’s a waste of time. Furthermore, sitting down for minutes at a time doesn’t help. You could be training upper body movements during that time without any negative impact on your recovery between sets of deadlifts.

Here’s a sample workout for strength.

Load: 3RM for all sets. You can adjust the weight up or down with each round, the weight doesn’t have to be static. It should be the heaviest load you can handle for 3 reps.
1A Upper body pull for 3 reps
Rest 45 seconds
1B Upper body push for 3 reps
Rest 45 seconds
1C Squat or deadlift for 3 reps
Rest 45 seconds and repeat 1A-1C twice more (3 rounds total)

Two or three exercises per workout works well for maximal strength training.

Full Body for Muscle Growth
In order to gain muscle fast, you should lift as heavy as possible. However, hypertrophy requires more volume per workout than pure strength does. Since you can’t lift super heavy with a high volume the relationship between intensity (load) and volume must be like Goldilock’s porridge: just right.

I’ve found that a volume of around 25 total reps per exercise with a load you can lift no more than 6 times the first set is ideal. The rest periods can be a little less than for maximal strength, however, it’s still ideal to get as much rest between exercises as possible. This is why, once again, I favor a circuit.

Here are three examples that all follow the rules I just mentioned, but each takes a slightly different path to the finish line. Use whichever version best suits your available time.

Example #1
This first example is based on doing as many reps as your body can handle at any moment. Therefore, there’s not a target number of reps in each set. I wrote about this type of training, and the value of it, in my book Huge in a Hurry.

Load: start with a weight that allows no more than 6 reps for the first set and continue using that same starting weight until you complete 25 reps per exercise.
1A Upper body pull for as many reps as possible (AMRAP)
Rest 30 seconds
1B Upper body push for AMRAP
Rest 30 seconds
1C Squat or deadlift for AMRAP
Rest 30 seconds
1D Single-joint exercise (curl, calf raise, triceps extension, etc) for AMRAP
Rest 30 seconds and repeat 1A-1D until you reach 25 reps of each exercise

Example #2
Another way to reach 25 total reps is with the classic 5 sets of 5 reps (5×5) combination that Bill Starr made famous.

Load: the heaviest weight you can handle for 5 reps with each set. The load can change throughout the workout.
1A Upper body pull for 5 reps
Rest 30 seconds
1B Upper body push for 5 reps
Rest 30 seconds
1C Squat or deadlift for 5 reps
Rest 30 seconds
1D Single-joint exercise (curl, calf raise, triceps extension, etc) for 5 reps
Rest 30 seconds and repeat 1A-1D four more times (5 rounds total)

Example #3
In this example you’ll complete 8 rounds and do 3 reps per set. This is the type of training that most guys prefer because it works incredibly well for adding muscle fast.

Load: the heaviest weight you can handle for 3 reps with each set. The load can change throughout the workout.
1A Upper body pull for 3 reps
Rest 30 seconds
1B Upper body push for 3 reps
Rest 30 seconds
1C Squat or deadlift for 3 reps
Rest 30 seconds
1D Single-joint exercise (curl, calf raise, triceps extension, etc) for 3 reps
Rest 30 seconds and repeat 1A-1D seven more times (8 rounds total)

Three to five exercises per circuit is recommended in any of the above three samples.

Be sure to revert back to part 1 since it’ll answer many of the program design questions that you’re probably asking yourself right now. In that installment I show you how to switch exercises throughout the week so you’re not repeating the same exact workout structure.

In part 3 I’ll uncover all the tricks I use to create some of the most intense and effective fat-burning workouts you’ve ever seen.

Stay Focused,
CW

47 thoughts on “Full Body Training Part 2: Gain Muscle and Strength

  1. Another great, clear article, been looking forward to this part 2 (and the upcoming part 3 especially since I’m looking for a program that makes me lose some fat). I’ve been experimenting with some full body routines lately and haven’t got the hang of it yet – I still try to cram in too much work as I’m used to being on a split program, so these instructions area great help.

  2. Should I go to failure when my goal is building muscle?

    CW: No. Lift the heaviest load you can for the recommended number of reps. Missed reps won’t help you.

  3. Chad, thanks for the article. Question regarding ideal strength gains. If one is not limited by time (ie, can go to the gym 2x a day, 7x a week), is a 3x per week plan still optimal?

    CW: Yes, maximal strength training requires at least 48 hours of recovery between workouts.

  4. Hi Chad-Thanks so much for the great training tips! I was wondering if this workout would be good for women also? I would like to focus more on my legs/glutes since they are my problem areas. For 1D would it be too much to add a glute press in? What would you recommend? Thanks so much!

    CW: Full body training is ideal for women as I’ll discuss in the next installment. A glute press is fine.

  5. Awesome follow up! Looking forward to Part 3.

    Chad – What are your thoughts on using Power Cleans as a pulling exercise and clubbing it with Squats and Bench/Dumbbell Presses?

    Thanks!

    CW: Power cleans are great. They fit well into the plan.

  6. Chad, would there ever be a time to incorporate a split program if you’ve been doing full body workouts for a lengthy period… say a year?

    CW: No reason unless you’re a pro bodybuilder who needs an insane amount of volume to build a muscle group.

  7. I recently finished 14 weeks of the Body of FIRE workout, and it was great. I got down to single digit body fat and can almost give myself credit for a six pack for the first time in my life. For those looking to shed fat and maintain muscle mass, Body of FIRE is for you and it is no joke.
    Now, however, I’d like to put some size on now and plan to use the total body principles that worked so well for me for the last few months. My question is whether or not HIIT is recommended at the end of a total body workout when my goal is to gain size. Thanks.

    CW: No need to add cardio of any kind when you’re super lean. Stick to weights to build mass.

  8. Chad,

    Great article, esp. for the hypertrophy. Is this what you would recomend for the “mortal” bodybuilder or someone who wants to look like a bodybuilder; to a point?

    Thanks

  9. Chad, great post, all your stuff seems to make the most sense from anything i read etc, good on ya bud, questions – 1. which one of these styles to you favour the most? 2.is the method of staying with straight weight and increasing weekly the best way as opposed to pyramid 3.can you play with the rest time, some times i feel that my recovery isn’t that good after 30 40 seconds, any suggestions.
    cheers.

    CW: I favor the first example since you’ll never miss a rep and the load will always match the reps (since there’s not a target number for any set). I prefer to stick with one weight, and then increase it the next week. It’s easier to gauge your progress that way. Play around with recovery, there are no hard/fast rules.

  10. If I do full body on Monday Wednesday and Friday with my goal being just to get bigger and stronger what should I do on Tuesday Thursday and Saturday?

    Also If I do 8 sets of 3reps one day is that 8 sets of ramping the weight with the last set at my target weight? or is that 8 sets with each set at my target weight?

    CW: You don’t need to do anything else if your goal is to just get bigger/stronger. The off days are for conditioning and cardiovascular development – if you don’t need it, skip it.

    You can ramp the load, or keep it constant. Either will work.

  11. Chad,

    When I complete your Body of FIRE program, I would like to drop my body fat% even more. Would it be wise to do the program again? or change to a full body program like in your article. Any suggestions.

    Thanks

    CW: Repeat the program again if you need to lose a lot of fat. The diet is crucial to your success so be sure to get it exactly right.

  12. Chad,
    thanks for all the information provided!
    I always want to try one of your strength programs, like this total body training: it looks great!
    My problem is joint pain. When i try to lift heavy weights (from 3 to 6 reps) my joints (especially knee and shoulder) hurt, while i can clearly feel that my muscles can make the lift. Everything is fine with lighter weights (10/12 reps).
    I found that this problem is very common for people not so young (i am 37 year old). Any good suggestion?
    Thanks
    Giovanni

    CW: You need to reduce inflammation in your body. Eat a serving of green vegetables with each meal, avoid dairy, take 6-8 grams of fish oil, and give a curcumin supplement a try for 2 weeks. That should help.

  13. Chad,

    I\’ve got your book and have read many of your articles and one thing I always notice is that you’re a big advocat of doing multiple sets with the SAME weight. This seems to conflict with other things i’ve read where many strong guys ramp up to 1-2 sets with an insanely heavy weight.

    Therefore, my question is why do all of your programmes use many sets with the same weight (eg 8×3) and avoiding failure instead of ramping up to 1-2 sets to failure? Do both have their merits for different purposes?

    CW: Both methods have merit. Using the same weight usually results in a higher training volume by the end of the workout since you’re starting heavier and you can maintain that weight when you avoid failure. The other reason is because it’s easier to gauge your progress when you use the same weight for all sets.

    I like ramping too, though. Either method will work. Just lift fast and avoid failure.

  14. Chad, do you still use those 100-rep recovery workouts you used to write about? Haven’t heard you mention them in the post-HIAH era.

    CW: Yes, the 100-rep method is great for improving local recovery, boosting muscular endurance, and adding muscle to most body parts.

  15. Chad,
    Do you have any plans to write another NEW book like Huge in a Hurry (other than Muscle Revolution and Body of Fire)? By the way, I have always had great results with your programs. Keep it up!

    CW: I just finished the proposal for my next book, but I can’t discuss the details at this point. So yes, there will be a new hardcover, published book hitting the bookstores in the future. But this is a long process – the book won’t be out for another year, at least. That’s why I like ebooks. There’s no waiting around for a publisher and I can update it anytime.

  16. hi chad im a big fan of your methods i have faith in you, thanks for all.
    1 – you are against going to failure but in example #1 you said : (This first example is based on doing as many reps as your body can handle at any moment) this is not going to failure since you have to do as many reps as you can at the set?
    2 – and can we mix the 3 examples in one week since in part 1 you said in step #3 : (Use a different rep scheme with each workout throughout the week) like 3 workouts per week with diferent exercises at each workout for 6 week then moving around the set/rep parameters in the next 6 week like you said in part 1 .
    thanks.

    CW: Training to failure and doing as many reps as you can is not the same thing. In example #1 you should stop your sets on a rep that’s very challenging. Everyone knows if they’ll miss the next rep, or if they’ll have to cheat to finish it – these are the reps you should avoid.

    You can mix three examples in one week but it’s easier to gauge your progress if you perform different exercises and reps per set each workout throughout the week. For example, for one month you’ll use the “total reps” example for each workout, however, you’ll use different exercises and loads throughout the week to reach the target number of reps. Lighter loads require more total reps, as I discussed in Huge in a Hurry.

  17. Chad, if following a 8×3 approach to training, how should one progress in weight?

    eg
    When 8×3 becomes “easy”
    When you can complete all 8 sets of 3
    Start with 8×3 then 6×4 then 5×5 then 4×6 then add weight and start again at 8×3

    DS

    CW: Add around 2% to your lifts every week.

  18. Chad, adding around 2% per week will work for barbell exercises but what about dumbbell exercises (dumbbell tends to increase by 5lb increments)?

    DS

    CW: Platemates work well. Since the dumbbell exercises I recommend for full body training typically involve big loads, that 2% shouldn’t be a problem. However, if you don’t have Platemates, increase the load 5 pounds once you can get three extra reps in the first set – about every 2 weeks in other words.

  19. hi chad.
    can i just do a full body training for muscle growth with all the parameters you said in part 1 and 2 except with straight sets instead circuit sets (finish all the sets of an exercise then moving to the next one) for 6 exercises per workout? and there is a difference between straight and circuit sets i mean in muscle growth results? i realy want to know what you say about that.
    thanks.

    CW: Straight sets work well for muscle growth, as long as you don’t have a target number of reps for any set. Fatigue builds up quickly with straight sets so just do as many reps as you can with each set. Shoot for a target number of reps per exercise (eg. 25) and use 30-60 rest periods. In fact, when you first start training for “total reps” it’s often easier to learn the method with straight sets.

  20. Chad and what about nutrition when trying gain some muscle? Is it necessary?

    CW: Proper nutrition is crucial for gaining muscle, but that’s another article series in itself. However, just pick up a copy of Huge in a Hurry ($17) on Amazon and you’ll learn what you need to eat to gain muscle.

  21. hi chad.
    sorry but im confused, so if i want to work with straight sets in a full body program instead doing circuit sets its necessary to work with “total reps”? i cant work with (5/5) (4/8) (8/3) or another rep scheme for straight sets? i realy need to know.
    thanks.

    CW: Yes, you can adhere to a predetermined set/rep scheme. However, it’s not as effective as shooting for a total number of reps while doing as many reps as you can in each set. To get the load right for, say, 5×5 with straight sets is tough. The first sets are usually too easy, and you often miss reps at the end due to fatigue. But you can use either method.

  22. thanks chad i get it, i will use the “total reps” scheme and i will use different exercises and loads (6 reps max for the first set / 8 reps max… / 4 reps max…) throughout the week to reach the target number of reps.
    thanks you are the best.

  23. Hello Chad,

    First off I am a great fan of your methods! Keep up the good work!

    I am about to start a high frequency training program along your design here. However I am also looking to throw in your HFT 2.0 into the mix as well. So say take your weekly program but add for upper body the dips that would be done for 3 days on 1 off then 2 on one off. Now my question is would I incorporate this movement into the main workouts or would I count it totally seperate. Also I am going to add one single joint high frequency movement where my starting reps are around 10 reps so it won’t be too taxing on the CNS.
    I have followed your HF training in the past with great success. My local recovery is very good as long as I can keep my CNS away from too much fatigue.
    Another question regarding exercise rotation. In your opinion how often should one switch up, or how long should one push for progress on a particular exercise so as not to run the risk of localized fatigue and CNS fatigue. Thanks!

    CW: Add the exercise into your main workout. For HFT single-joint exercises, do them at a different time of day when you’re not fatigued. Usually, it takes 6-8 workouts with a specific exercise before you need to switch it up. However, O-lifters use a handful of the same exercises throughout the year with great success. The reason this works is because they’re constantly training with different intensities.

  24. Hey Chad, love your work man. I have a quick question.

    So I just got your book Huge in a Hurry and I was looking over the Get Big part of the program and the Muscle Growth program you have above. I am debating which program to follow because both programs are different and I just wanted to maximize my gains, I’m sure I couldn’t go wrong with either but could you tell me which program to follow for greater gains?

    Also, if I am to do the above program for muscle growth, would I need an unloading phase like in the Get Big program in your book HIAH?

    Thanks for all your help man.

    CW: The programs and explanations in Huge in a Hurry are better than anything I could write in a blog post. One note: there’s a misprint on page 106 of HIAH. The load for Workout C should be “heavy” not “light.” Bottom line: do HIAH workouts first.

  25. Yeah I saw that and I was wondering why it was 20-22 reps for 25 reps total haha.

    Also, I know about your HFT 2.0 and the HFT in your book HIAH. So my question again is which program would add mass more quickly, the 2.0 or the one described in your book as both of them are somewhat different.

    Thanks for your help!

    CW: Go for the programs in HIAH first. Then, try HFT 2.0 later. Which one works best is determined by many other factors, however, they’re both worth trying (you’ll only gain muscle on either).

  26. Chad,

    Thanks for the great info! When you describe lifting for strength vs lifting for muscle growth, what is the difference in the load? For strength, you say to lift your 3RM (heaviest load possible) for 3 x 3 (adjustable through the sets). For muscle growth, you say (for example) to lift 8 x 3, with the heaviest load possible (adjustable through the sets). If both work in the 3RM range, when is one better than the other?

    Much appreciated!

    CW: Neither is better, they serve different purposes. For muscle growth you need more volume since it’s necessary to not only recruit, but fatigue your motor units. That’s why you’re doing 8 sets instead of 3. For pure strength, it’s important to keep the CNS fresh so the volume remains low.

  27. Chad,

    Thanks for this article,
    anyway i have a question.
    I didnt lift for like 6 months and abs are now covered with some layers of fat, the upper abs are still visible though.
    If I do this program, I will gain muscle mass right? But will it also make me lean? assuming I cleaned my diet, because for the last 6 months, Mcdonalds became my bestfriend, If I reverted my eating habits back to normal (lean meat, veggies, etc) and do this program will I gain mass and at the same time become lean somehow?

    Another question, if i do this on Mondays, Wednesdays, and Fridays, can I do GPP, on Tues and Thurs?
    Thanks,
    Xander

    CW: Any good strength training program can make you lean, provided your diet is in order. Yes, GPP on two or three of your off days is best.

  28. Hi Chad,

    I am a new fan of your training principles.I have read both ‘Muscle revolution” and “Huge in a Hurry”. I am very excited with your training theories.
    I’m going to start the Waterbury Method routine(10×3 and 4X6) but I’m a little confused .You claim that it’s better to have a rep target (24 for example) than a pretedermined set/rep scheme. So what about all these routines that you have created like WM,SOB,TBT,etc that uses set/rep schemes?
    Can I change and use them with a rep target? (15reps for strength, 24 for hypertrophy)? Also how should one progress (load,reps) when uses rep target for hypertrophy?
    Thanks for your help!

    CW: Yes, in my older articles I outline certain set/rep parameters, whereas in Huge in a Hurry (and other more recent articles) I recommend a target number of reps with a specific load. Both methods will work, however, I favor a target number of reps.
    So the question is: how do you modify those old recommendations for doing a target number of reps? Start with a load that allows you to keep one rep in the “hole.” For example, if I prescribe 8×3 in one workout, use a load that you could lift 4 times for the first set but only do 3 reps. From there, continue with the same load and crank out as many reps as you can with each set until you reach the target total (24 in this case).
    For more specific guidelines, please pick up a copy of Huge in a Hurry.

  29. Hey Chad, I’m about to finish your Get Big program in your book HIAH.

    My question is I want to continue to gain size but I don’t have the time to do the Get Bigger program.

    What do you reccommend I do to continue to add size?

    Thanks.

    CW: Add weight to each exercise whenever possible. That’s the simplest way to induce hypertrophy without extending the duration of your workouts.

  30. So could I do another round of the Get Big program choosing different exercises? Or would I hit a plataeu if I did that?

    CW: You can continue doing any program with different exercises for as long as you keep experiencing results.

  31. Hey Chad, I’m about to finish the last couple of weeks of the Get Big program and I was wondering what I should do next.

    Could I follow the Get Big program again with different exercises?

    Also, do you reccomend switching up the rep ranges or should I leave them the same?

    CW: Why not do Get Even Bigger next? But yes, you can repeat Get Big with different exercises. Just pick a new one from each category.

  32. The only problem with the Get Even Bigger program is that I only have time for one workout per day.

    When you say pick a new one from each category do you mean for example: on a pull exercise if i did a chin up before would I do a wide grip pull up or something like that?

    Also, from my above post, should i keep the rep ranges the same or could I play around with that a little bit?

    CW: Yes, replace any upper body pulling exercise with another one. Keep the rep ranges pretty consistent since those are the parameters I’ve found to work best. Changing up your exercises is enough.

  33. This may be a mundane question but how hard should I work for each set if doing 25 total reps per exercise?

    If I start with a weight that allows me to complete no more than 6 reps is that failure on the sixth rep, weight starts to slow down after the sixth rep or how are you supposed to tell the correct amount of work per set? Im pretty used to training for failure and there is no way I could recover fast enough to do full body three times per week unless the effort per set mas modified some how. How much is enough?

    CW: Start with a weight you can’t lift more than 6 times, without regard to lifting speed, etc. In other words, your 6RM. Use that load for all sets until you reach 25 total reps for three exercises (upper pull, upper push, squat or dead). Your body will recover from that type of training once you start forcing it to recover from three full body workouts each week.

  34. Also, what about starting with a weight that allows no more than say 9 or 10 reps for the first set. This if I am only able to do fewer and fewer reps per set I will still be in the “muscle zone” or whatever you want to call it. As opposed to starting with six and ending up with sets of singles and triples in the power/strength zone?

    CW: There is no “muscle zone” with regard to reps. The key is to do 10 seconds worth of work for maximum motor unit recruitment.

  35. So going to failure with each set? or stopping one rep before that last rep you would fail on?

    Thanks.

    CW: Stop one rep short.

  36. Chad, thank you for making this information available to those of us that has had little or no experience in setting up programs. You are the first one that really makes all this seem easy and understandable.

    Seriously, I really mean this, not trying to ass-kiss… ^^

    A question:

    As you state in part 1, doing the same excercises will lead to overtraining. I wanna start off with your strenght-program. As the set/rep-parameters are locked, could you please list a few different excercises for each of the three groups? As many as you would see neccesary to avoid overtraining.

    CW: The best thing to do is pick up a copy of Huge in a Hurry. It’s only $17 on Amazon. It will give you dozens of options, with pics, for each movement category.

  37. Hello Chad, I’m interested in the idea of full body workouts done 3 or more times a week, but i’m not sure if that it would be the best course of action. I’m looking to add additional size and muscle to my frame (obviously lol), i’m fairly large, with 18.5 inch arms, 28 in thighs, and around 11-12% bf. In your opinion would full body workouts help me reach my goal of 20 in arms, 30 in thighs more efficiently than a split routine?

    CW: Yes, full body training is the way to go. Pick up a copy of Huge in a Hurry ($17 on Amazon) and do the Get Even Bigger program.

  38. Hey Chad! If I am performing total body training for hypertrophy, am I using the 6reps for a total of 24reps scheme for all three of the weekly workouts, just with different exercises? Or is that just the focus workout of the week and the other 2 workouts are lighter loads, as explained in part 1? Thanks, this would be a BIG help if you could answer this!

    CW: There are many ways to make full body training work for you. Three exercises (push, pull, squat/dead) for around 25 total reps for each with a 6-7 rep max is a good place to start. For more specific guidelines please refer to Huge in a Hurry. It explains many more ways to make full body training work for you.

  39. thanksh-chadwaterbury i understand some what.hanks for ur articles.a little sugesstion u can add pictures of doing that will help full for us to understand quickly and easily

  40. Chad,

    Thanks for sharing these workouts. Really like the site also…

    I have a couple of questions –
    1) I am currently a member of gym that has no power rack and only has DBs up to 60 lbs. They do, however, have multiple Smith machines. At all costs, I try to avoid squats on the smith. That said, what are your thoughts on Smith Squats as a compound leg excercise? I normally do Bulgarian Split Squats, but need to change it up a bit.

    2) Would it be ok to incorporate the high resistance pedal on the stationary bike (like your article in TL on T Nation), along with the FBT routine? I was thinking it might help with the leg hypertrophy….

    Thanks

    CW: 1) Avoid the smith machine for any squats. Do the bulgarian split squat with heavy dumbbells instead, or the single leg deadlift.
    2) Yes, that can work.

  41. Chad,

    Thanks for the quick reply…. Just to clarify – when doing bulgarian split squats, db rows, etc., do you recommend rest between switching sides/legs, or short rest only after the set is complete?

    Thanks again….

    CW: No need to rest between limbs.

  42. Great article as ever. I have a quick question that I’d like to ask if thats okay. My current goal is to build some muscle. I currently train during my lunch hour and have been following a 3 day a week routine followed by a game of rugby on Saturday. Due to work commitments I’m finding that I’m consistently training two days but struggling to fit in the third. Is it possible to still get good gains by replacing the third gym session with a body weight session at home in the evening? I could even add in more body weight sessions if you think that would increase the gains? Thanks Dan

    CW: Yes, BW exercises can be great for muscle growth.

  43. Chad, would love to get your thoughts on using different rep ranges within the same workout to work strength and hypertrophy, and then rotating the movements to fit those reps ranges throughout the week (I’m sure there’s a name for this), for example:

    Workout A- Push 12 reps (3RM), Pull 25 reps (5RM), Legs 40 reps (10RM)
    Workout B- Legs 12 reps (3RM), Push 25 reps (5RM), Pull 40 reps (10RM)
    Workout C- Pull 12 reps (3RM), Legs 25 reps (5RM), Push 40 reps (10RM)

    Any thoughts if you’ve tried this and what your results were. Thanks again for everything, you are awesome!

    CW: Sure, that will work.

  44. Chad,
    Nice article. I have a couple questions.
    1.I have a hoist v6(two tower cable gym) at home. Can I get the same results using your program with this machine or should I join a gym.
    2.Do you have any programs specifically for beginners who have never lifted before.
    Thanks

    CW: I recommend you join a gym and do the Get Ready program in Huge in a Hurry.

  45. Chad,
    I really enjoy your philosophies on weight training! My question is in regards to your full body training routines. I’ve tried them the way you have them set up. I’ve experimented with different rep/rest schemes for strength/hypertrophy. What would your thoughts be on doing the lower body heavy lift (squat, deadlift, etc) first in the routine and as a straight set, instead of adding it into the circuit with the upper body pull, upper body pull, single joint movement? I ask because I feel like I don’t get the most out of my deadlifts and squats by doing them in a circuit with 30-45 sec rest in between exercises like how you have outlined…

    CW: What you mentioned is a good variation and I’ve used that approach myself when someone is trying to build his deadlift or squat.

  46. Chad, I have been doing it all wrong for awhile, doing the traditional split with a lot of volume. I used to do this for an example:
    5 sets of4-6 reps bench
    4 sets of 4-6 reps incline bench
    4 sets of machine 4-6 reps chest flyes
    4 sets dips of dips to failure
    I’ve been doing this for all my muscle groups for awhile and have done and liked full body workouts in the past.
    My question: Can i switch to full body workouts similar to the one you outlined here? Will it still work even though my body is used to lots of volume in a body builders type of workout? Tell me how i can switch over to this full body program please.

    CW: Yes, switch over the example listed but even better, pick up a copy of Huge in a Hurry on Amazon so you can get plenty of training options. What you were doing before was overkill to the same movement patterns.

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