You can and you can't - it depends on a lot of variables. e.g. What are your goals? When did you last train? When are you next going to train? How much time have you got? What type of training are you going to do? What intensity? etc. etc.
You can - and you should. That is if you goal is physical performance to enhance your martial arts rather than cosmetics to impress your ego.
goals- overall improved strength build bigger muscles 1 or 2 days rest loads of time just using dumbbells intesity not too high so it is alrite for me to work out all my muscles in 1 day? If so could you give me an example workout of exercises i could do just using a pair of dumbells
It was all going so well until the last wto points 1. Do build real functional strength you will need either more than DBs or VERY heavy DBs. 2. Intensity MUST be HIGH.
Isn't it possible to do both? Doing training for physical performance seems to have decent cosmetic effects?
Overtraining for one thing. If you have a training goal and you injure yourself (locally, or via general overtraining syndrome malaise), you won't meet that goal. Time is another straightforward answer. Rest periods are an important part of weight training. You need alot of free time to really train your "whole body". Breaking it up allows you to actually work more intensely on given groups. If you work your chest really hard one day and it's sore the next, you can still work your lower body. Finally, if you tire one muscle group out (say, your erector spinae) doing deadlifts, you're going to be hard pressed to do any other bending over exercises without hurting your lower back. Smart sequencing of exercises can help, but you still run into exercises that will tire the same groups out, particularly stabilizers. This assumes your training with relatively heavy loads. Lighter loads it's easier, but overtraining happens to aerobic athletes, too. Need any more reasons?
Hmmmmm, either i fork out for heavier dumbbell plates, (no room for barbell or machines an no money for gym.) or i buy a heavy bag of sand (bout 30 kg) and move it around, do compound moves like squats, power cleans im only 16. They pretty cheap. Also is there an alternative to the deadlift as i dnt have much weight. Im thinkin pull ups
I'm 16 too. i have a bench with a good few weights etc. I used to try to train everything in 1 workout but i just couldnt. I'm followng a plan now, like later on I'm gonna just do my chest and abs.
Hmm. I think lunges would be a good subtitute for the deadlift given the weight you have. The deadlift is really a lower body exercise.
Ok, ok guys. There's been ALOT of fuss about what works and what doesn't, and when I say alot.. Well.. It's come up more than enough. Now, working out your whole body on the same day isn't necessarily a bad thing, IF you can handle it. If you can't, you can go ahead and break it up into many different days. Go ahead. But if you're limited on equipment, full body workouts is the way to go. After all, we are martial artists, and we absolutely NEED to have full-body correlation, which means everything has to be in-sync persay. Not saying you should overdo it, because that'll be bad and maybe lead even into a decline. I forget the adress, but I think it was www.ercx.com or somewhat. Find a certain exercise for each major body part/s, and then have another set of exercises for when you need to switch your workout. This'll restimulate progress. Once you get so far into the workout, you just won't get much progress. Just do this, and DON'T QUIT. That's all you gotta do!
..or use non-weight weight training. That is, use your own bodyweight. Parallel bar dips, pullups, incline push ups, upper body pushups, triceps press, squats- all can be done using no weights with excellent results! A great source to check is Matt Furey's website.
www.trainforstrength.com is a lot better. It's a little annoying mowing through all the sales pitch to get down to what can be found much easier in other places.
Training the whole body in one day can be done. It can even be done within an hour of that day. It all depends on the exercises you pick and the routine you follow. For myself, I started out bodybuilder style (3 sets 10 reps) to build strength and endurance. The rest periods between sets and exercises also do not exceed 1 minute. I also chose exercises that work the most muscle groups (multi-joint exercises). Every 3 sessions, I either increased the poundage or increased the reps (if I just wanted some variation. I also substitute exercises for similar muscle groups every two sessions (squats to lunges, barbell bench presses to DB bench presses, etc.) At present I still do 1 or 2 sets for every exercise, rest between exercises is about 30 seconds, with all exercises done in one hour.
