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Suggestions for effective full body program

Fredrik

Level 4 Valued Member
I am trying to find a simple no nonsense program for building full body strength and muscle. I have been doing classical hypertrophy/strength training with dumbbells and barbell for about six months. It is clearly working since I gained 14 lbs and a lot of strength in the first two months but it absolutely bores me to tears!
The program I'm following involves both compound and isolation lifts, its working but there's just to many different exercises and takes forever to complete. What is your best effective full body program for strength and size? I looked in "Beyond Bodybuilding" and read about fatigue cycling programs like this one:

Workout A Workout B
1. Deadlift 3x3 1. Clean and press 5x5
2. Weighted dips 5x5 2. Weighted pullups 5x5
3. Clean and press 5x5 3. Deadlift 3x3
4. Weighted pullups 5x5 4. Weighted dips 5x5

I am also in a different situation now where I am travelling a bit more so something like the above would be easier to do when I don't have as much equipment.
 
I am trying to find a simple no nonsense program for building full body strength and muscle. I have been doing classical hypertrophy/strength training with dumbbells and barbell for about six months. It is clearly working since I gained 14 lbs and a lot of strength in the first two months but it absolutely bores me to tears!
The program I'm following involves both compound and isolation lifts, its working but there's just to many different exercises and takes forever to complete. What is your best effective full body program for strength and size? I looked in "Beyond Bodybuilding" and read about fatigue cycling programs like this one:

Workout A Workout B
1. Deadlift 3x3 1. Clean and press 5x5
2. Weighted dips 5x5 2. Weighted pullups 5x5
3. Clean and press 5x5 3. Deadlift 3x3
4. Weighted pullups 5x5 4. Weighted dips 5x5

I am also in a different situation now where I am travelling a bit more so something like the above would be easier to do when I don't have as much equipment.
Give it a solid 6-8 weeks and see how things go. i don't quite understand why the order of the movement's changes, I'm assuming a heavy day followed by a medium day, or something to that effect. The movement's themselves look like solid options!
 
I like that program but I prefer higher reps for hypertrophy and my go-to program for strength and hypertrophy is even simpler. Three exercises for the whole body (push/pull/legs), five hard sets close to failure (just a rep or two in the tank), keep the reps high (10+ is good), about 3 minute rest periods (or whatever). I usually leave at least two clear days between workouts (3 workouts in 9 days) but sometimes more. If recovery isn’t an issue you might do every other day. And I’ve done this with workout A/B alternating different exercises choices
 
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I am trying to find a simple no nonsense program for building full body strength and muscle. I have been doing classical hypertrophy/strength training with dumbbells and barbell for about six months. It is clearly working since I gained 14 lbs and a lot of strength in the first two months but it absolutely bores me to tears!
The program I'm following involves both compound and isolation lifts, its working but there's just to many different exercises and takes forever to complete. What is your best effective full body program for strength and size? I looked in "Beyond Bodybuilding" and read about fatigue cycling programs like this one:

Workout A Workout B
1. Deadlift 3x3 1. Clean and press 5x5
2. Weighted dips 5x5 2. Weighted pullups 5x5
3. Clean and press 5x5 3. Deadlift 3x3
4. Weighted pullups 5x5 4. Weighted dips 5x5

I am also in a different situation now where I am travelling a bit more so something like the above would be easier to do when I don't have as much equipment.
With that rep range im afraid you would gain strength the most (from expose to heavy weight offen), but not getting much muscle
 
You should check out Escalating Density Training -- it's a lot of fun and puts you in competition with yourself, which makes it feel like a game. There's a real element of strategizing on the fly as you try to beat your previous best.
 
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