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I agree bro, in the heydays daw of Arnold and Lou (Ferrigno) di gaanong napapansin ang abs, the focus then have always been the size of the biceps, I guess ngayon , because of media hype, the abs have become the new status symbol of the bodybuilder.
In my humble viewpoint, the prime cut we get with bodybuilding/weightlifting is the excellent HEALTH we are in, the strong sense of discipline we eventually develop and the pride in what we do that makes us feel like we are a cut above the rest.
But then again, we all have our unique goals and preferences..
Eto nga pala program ko ngayon, 3 times a week lang because of my hectic sked:
Monday/ Session 1 – Legs and Buttocks
Legs
Dumbbell Squat 10 reps (3 sets)
Leg press
Leg curls (SS)
Leg extension (SS)
Dumbbell or barbell calf raises
Calf raise (machine)
Buttocks
Dumbbell or barbell forward lunges
Bridges
Cable hip abductions (SS)
Cable kickbacks (SS)
Wednesday/ Session 2 – Back, Shoulders and Arms
Back and Shoulders
Lat pulldown
Seated cable row
Romanian deaflift
Seated dumbbell press
Dumbbell shrugs
Bent over lateral dumbbell raises (SS)
Alternate front dumbbell raises (SS)
Arms
Dumbbell bicep curls (SS)
Dumbbell tricep kickbacks (SS)
Reverse barbell curls with E-Z bar
Tricep pushdowns
Barbell preacher curl (SS)
Dumbbell tricep extensions (SS)
Fridays/ Session 3 – Abdominals and Chest
Abdominals
Crunches Standard, twist, or combination (legs up)
Decline bench crunches or situps
Kneeling cable crunches
Machine crunches
Leg raises
Dumbbell side bends
Chest
Incline dumbbell bench press
Bench press
Dumbbell pullover
All exercises are in successive 3 sets of 10 reps, maximum weight possible. Maximum time spent per session: 10 min warm-up, 30 minutes workout (+ a little more for flexibility), 10 min cooldown
, the main thing against full body workout, I guess, is the lack of MUSCLE DEFINITION you get from your routine, kung baga, bilugan ang dating ng katawan mo.
I used to do Full body workouts for as long as I can remember, the first few months are a blast since you notice that you're really getting bigger...until you reach the "bodybuilder's plateau" when it seems your muscle just plainly stopped growing.
Napansin ko when I was in full body workout, I grew big but I looked a lot like a weightlifter rather than a beefy, well hung muscular hunk
I switched to split routine 6 weeks ago and I swear I've seen more definition on my muscles more than I ever did doing full bodies before, yun nga lang, I had to squeeze a little more self discipline to haul myself to the gym every 3 days.
IMO, if you are after those ripped muscles bulging from under your shirt, go for split routines, a low fat-high protein diet and some aerobic cardios to burn away the fat and expose your muscles underneath.
