Full body vs. splits

[soclydeza]

what do you think is more effective and why?

[matjusm]

what do you think is more effective and why?

Splits because if you do a full body workout, the muscles you hit last you won't be hitting with as much energy as opposed to if you hit them first. Thats why I like to separate my major muscle groups onto different days so I can hit each one with 100% effort and dedication.

[ALLNECK]

Splits..........hit the muscles harder, and you can work more often.

[absolutexpinoy]

i found full body for size and strength a lot more effective for me.

[soclydeza]

but with a full body you can reverse and mix the other days see your muscles have a day that you can hit with full energy. for example:

DAY1
legs
chest
back
shoulders
bis
tris
core

DAY2
shoulders
bis
tris
legs
back
chest
core

DAY3
chest
back
legs
tris
bis
shoulders

just as an example. couldnt you just do that?

[Jippo]

I personally have always found the premise of working 'parts' ridiculous. Training big lifts that work certain areas of musculature on frequent basis makes far more sense to me. The only direct work i do is for arms because i feel they need it to maximise growth, progressive overload on heavy lifts i feel will yield more overall results. My opinion is that this will be far more productive:

Monday-10x3 BTN Push Press

Wednesday-5x5 Weighted Dips

Friday-15x1 Military Press

Than this:

3x10 Shoulder Press
3x10 Lateral Raises
3x10 Face Pulls

etc etc. My own opinion of course.

[Muckle_Ewe]

I personally have always found the premise of working 'parts' ridiculous. Training big lifts that work certain areas of musculature on frequent basis makes far more sense to me. The only direct work i do is for arms because i feel they need it to maximise growth, progressive overload on heavy lifts i feel will yield more overall results. My opinion is that this will be far more productive:

Monday-10x3 BTN Push Press

Wednesday-5x5 Weighted Dips

Friday-15x1 Military Press

Than this:

3x10 Shoulder Press
3x10 Lateral Raises
3x10 Face Pulls

etc etc. My own opinion of course.

Good post.
I no longer do the 'each muscle once a week splits' as the more I read and research it seems that working a muscle twice a week will yield better results.
A muscle will heal in 48-72 hours so why not work it again when its healed rather than give it an extra 96 hours rest?

[james0566]

both! it boils down to intelligent programming. without that, it's hit or miss

[shaneee]

i prefer splits, but its a person thing really, find what works best for YOU

[Da-Risin-Smoke]

but with a full body you can reverse and mix the other days see your muscles have a day that you can hit with full energy. for example:

DAY1
legs
chest
back
shoulders
bis
tris
core

DAY2
shoulders
bis
tris
legs
back
chest
core

DAY3
chest
back
legs
tris
bis
shoulders

just as an example. couldnt you just do that?

Could; it's different for everyone.

Such as working in the afternoon vs. the evening.

I like my splits because I can give more focused attention to each muscle.

[Hut*Hut]

Focusing on LIFTS is most effective however you configure it. By all means chose your lifts based on your physique goals but its getting strong on lifts that gets you bigger and stronger not solpsistically thinking about your body parts all day.

[Jippo]

Focusing on LIFTS is most effective however you configure it. By all means chose your lifts based on your physique goals but its getting strong on lifts that gets you bigger and stronger not solpsistically thinking about your body parts all day.

Absolutely agreed, thinking of giving an arbitrary amount of exercises and sets to body 'parts' just doesn't make sense to me in terms of serious training.

[grumble1]

I absolutely believe that ful-body (or possibly upper/lower split) routines are more effective for building muscle and strength than training bodypart splits, particularly in those that don't already have a 400+ squat.