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  1. #1
    Registered User thatkidwholifts's Avatar
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    What's better a split workout or full body?

    I'm a beginner bodybuilder FYI
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  2. #2
    Banned JasonDB's Avatar
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    Full body. Hands down. There are some very good full body routines in the stickies for a novice.
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  3. #3
    Banned henmaniac87's Avatar
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    Split, without a doubt. It allows you to give more energy and attention to each muscle group, you lose this when you do a full body routine because you have to cram so much into it for it to be complete.
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  4. #4
    Equipment Geek Mod Wildtim's Avatar
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    Full body unless you want to be six foot tall and still suck at 145#'s
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  5. #5
    Banned henmaniac87's Avatar
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    Originally Posted by Wildtim View Post
    Full body unless you want to be six foot tall and still suck at 145#'s
    Im not stuck at 145. I started at 110lbs that 35lbs of muscle mass, Im not stuck at all, in fact Ive been getting stronger every week for many months now, so speak for yourself.

    In fact looking at your picture Id say Ive got quite a bit more muscle development than you...regardless of my weight.

    Not looking to pick a fight just making observations.
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  6. #6
    Equipment Geek Mod Wildtim's Avatar
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    Dude if I were over 25% fat I would still have more muscle mass than you do. Think about it.
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  7. #7
    Registered User Insanity_SC's Avatar
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    Originally Posted by henmaniac87 View Post
    Im not stuck at 145. I started at 110lbs that 35lbs of muscle mass, Im not stuck at all, in fact Ive been getting stronger every week for many months now, so speak for yourself.

    In fact looking at your picture Id say Ive got quite a bit more muscle development than you...regardless of my weight.

    Not looking to pick a fight just making observations.
    lol you have to be joking
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  8. #8
    White-washed Asian CharlieYo's Avatar
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    Full body all the way. Anyone who says split is wrong.
    "Complexity for complexity's sake is dumb. Slow progress when fast is available is very poor decision making. Training indirectly with elaborate assistance exercises to raise your back squat is foolish if you can walk in the gym and add weight to your back squat."
    -Madcow
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  9. #9
    Registered User Zanderini's Avatar
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    Originally Posted by henmaniac87 View Post
    Split, without a doubt. It allows you to give more energy and attention to each muscle group, you lose this when you do a full body routine because you have to cram so much into it for it to be complete.
    if he is interested in bodybuilding i reccomend a split. It allows you to train specific muscles with intensity at only that muscle. Full body strength routines are great but they are not for bodybuilding IMO. They are more geared towards althetes or towards strength athletes IEowerlifter
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    White-washed Asian CharlieYo's Avatar
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    Originally Posted by Zanderini View Post
    if he is interested in bodybuilding i reccomend a split. It allows you to train specific muscles with intensity at only that muscle. Full body strength routines are great but they are not for bodybuilding IMO. They are more geared towards althetes or towards strength athletes IEowerlifter
    Sorry to say it, but full body is still better then a split for a beginning body builder. You can add more muscle and strength to a beginner with a full body routine then a split.

    "The fastest way to gain muscular bodyweight -- the supposed goal of a bodybuilder -- is with a linear progression on the basic barbell exercises. And 5s are the way this progression works best."
    -Rippetoe
    "Complexity for complexity's sake is dumb. Slow progress when fast is available is very poor decision making. Training indirectly with elaborate assistance exercises to raise your back squat is foolish if you can walk in the gym and add weight to your back squat."
    -Madcow
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  11. #11
    Registered User KnownUnknown's Avatar
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    Everyone will say something different.
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  12. #12
    I can do this all day Farley1324's Avatar
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    Originally Posted by henmaniac87 View Post
    Im not stuck at 145. I started at 110lbs that 35lbs of muscle mass, Im not stuck at all, in fact Ive been getting stronger every week for many months now, so speak for yourself.

    In fact looking at your picture Id say Ive got quite a bit more muscle development than you...regardless of my weight.

    Not looking to pick a fight just making observations.

    At 6'0" and 145 pounds you don't have jack shit for muscular development






    Oh....fullbody
    Last edited by Farley1324; 06-05-2010 at 06:58 PM.
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  13. #13
    Registered User braden101's Avatar
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    Fullbody fo sure.

    Sure these young skinny guys are gaining with splits, theres no doubt about that.

    but compare two 140 lbs teenagers, 1 on a 3 day a week split, the other a 3x a week fullbody.

    Sure, they'll both gain, but i guarentee the one a fullbody will get stronger twice as fast and pack on the pounds twice as fast.(provided you eat enough)

    On a fullbody you will add weight to that bar 3x a week (most weeks) With a split once a week to each lift (if your lucky).

    Thousands of other reasons and these Fullbody vs split arguments are never ending.

    Check this article out, gave me a little insight when i first started.

    http://www.drugfreebodybuilding.com/...uscle-mass.htm
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  14. #14
    Registered User KnownUnknown's Avatar
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    A fullbody means you're gonna have to be in the gym for a while, and halfway through, you're either gonna be exhausted and not have the energy to go hard on the rest of the exercises, you're going to be holding back just so you can make it through.

    I say split, so you can target every workout and hit it hard, really hard. Not be exhausted after working out chest, shoulders and biceps, and expect to have the strength and time, do do backs, triceps, legs, and whatever other exercises you wanna do.
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  15. #15
    I can do this all day Farley1324's Avatar
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    Originally Posted by KnownUnknown View Post
    A fullbody means you're gonna have to be in the gym for a while, and halfway through, you're either gonna be exhausted and not have the energy to go hard on the rest of the exercises, you're going to be holding back just so you can make it through.

    Bullcrap.
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  16. #16
    Registered User AdamDTX's Avatar
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    what if im doing a 3day split 2x a week.
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    Registered User braden101's Avatar
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    ^^^^ I do a fullbody and im always done in under an hour.

    4 Compound lifts will have much more of an anabolic effect on your body than 12 Isolations.
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  18. #18
    Registered User braden101's Avatar
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    And plus he's 14. Who in there right mind would put a 14 year old beginner on a split??
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  19. #19
    I can do this all day Farley1324's Avatar
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    Originally Posted by AdamDTX View Post
    what if im doing a 3day split 2x a week.

    Talk about a slow rate of progression.

    I would never even consider that.
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  20. #20
    Registered User KnownUnknown's Avatar
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    AKA my opinion. There are very few certainties when it comes to exercise. All anyone can give is their opinion. In my opinion, trying to hit every single muscle with enough intensity to encourage progress beyond noob gains, will leave you exhausted if you're doing it right.
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  21. #21
    I can do this all day Farley1324's Avatar
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    Originally Posted by KnownUnknown View Post
    AKA my opinion. There are very few certainties when it comes to exercise. All anyone can give is their opinion. In my opinion, trying to hit every single muscle with enough intensity to encourage progress beyond noob gains, will leave you exhausted if you're doing it right.

    There are many, MANY lifters who have followed a 3x weekly fullbody well beyond "noob gains" and done very well. In fact, a great deal of strength oriented lifters do a fullbody 3x a week for a good long time. You know, like all the guys doing the 5x5s.....


    I'm curious: What do you base this opinion on? Are you an intermediate lifter who has worked at an intermediate, 3x per week fullbody routine and failed only to then succeed on a split?

    I ask because the experiences of many, many people contradict your opinion
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  22. #22
    Registered User warrhoggxx's Avatar
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    i wish i had started out on full body routines instead of doing the splits that everyone tried to say was best at the time. when i finally tried my 1st full body routine i had been lifting on and off between deployments for several years. i had OK lifts at the time don't remember them all i was about 190 at 5"9" with a 305 bench 4 month into 5x5 i was 210 with a 375 bench and 240 military press (squats and dead's went up even more but don't remember how much) and continued to gain until my next deployment. you will get better results from full body in all area's especially as a beginner. As a bonus You will be less sore. look at lift strong beginner 5x5 great place to start. a lot of good information and a excel sheet that makes it easy to get into a proper productive routine.
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  23. #23
    Registered User AdamDTX's Avatar
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    i guess I need to change my routine.

    i can't wrap my head around why its so much better though. I haven't looked into it a whole lot, I've just been doing whats worked for me so far.
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  24. #24
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  25. #25
    Banned henmaniac87's Avatar
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    [QUOTE=Farley1324;500464711]At 6'0" and 145 pounds you don't have jack shit for muscular development


    O rly?.....Ive got more than you. Numbers dont lie. 35lbs to 32lbs gained, thats assuming none of your gains are fat, if not youve gained even less muscle than me. I know my body fat level hasnt changed a bit.
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  26. #26
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    Definitely split. Muscle doesn't need to be built in 6 weeks, it takes years.
    You call upon more muscle fibers when you isolate the muscle groups, one.
    Two, it's better for overall recovery thru means of resource efficiency.

    Being anabolic from a full body workout makes no sense. You've put your body in such a catabolic/lactic state that it will take 2 to 3 times the amount of time to recover which is not very efficient. Your body can only take so much training over a given at a given intensity.
    "For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come." 1 Timothy 4:8
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  27. #27
    White-washed Asian CharlieYo's Avatar
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    Lol sorry leidi, you're wrong
    How does isolating a muscle group recruit more fibers then full compound exercises? LOL

    Your opinion directly contradicts the experiences of MANY noobies who squat 3x/week. Those same noobs who can put up to 100lbs on their squat within the first month of Starting Strength. Yes, your body can only take so much training, but with proper diet and rest, the human body CAN adapt to full-body workouts very efficiently.

    You are very, very wrong.
    "Complexity for complexity's sake is dumb. Slow progress when fast is available is very poor decision making. Training indirectly with elaborate assistance exercises to raise your back squat is foolish if you can walk in the gym and add weight to your back squat."
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  28. #28
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    Originally Posted by henmaniac87 View Post

    O rly?.....Ive got more than you.
    ROFL!

    My lean body mass is about 20 pounds higher than your bodyweight.

    Get a clue and try again.
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    Registered User leidi001's Avatar
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    That's because the body reacts well to any initial exercise program. Look at the P90X craze.

    I'm interested in your scientific background on this theory?
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    Originally Posted by leidi001 View Post
    Definitely split. Muscle doesn't need to be built in 6 weeks, it takes years.
    You call upon more muscle fibers when you isolate the muscle groups, one.
    Two, it's better for overall recovery thru means of resource efficiency.

    Being anabolic from a full body workout makes no sense. You've put your body in such a catabolic/lactic state that it will take 2 to 3 times the amount of time to recover which is not very efficient. Your body can only take so much training over a given at a given intensity.
    Originally Posted by CharlieYo View Post
    Lol sorry leidi, you're wrong
    How does isolating a muscle group recruit more fibers then full compound exercises? LOL

    Your opinion directly contradicts the experiences of MANY noobies who squat 3x/week. Those same noobs who can put up to 100lbs on their squat within the first month of Starting Strength. Yes, your body can only take so much training, but with proper diet and rest, the human body CAN adapt to full-body workouts very efficiently.

    You are very, very wrong.
    Not only that, but the more you condition yourself to training the more frequently you can train effectively. Again there are Olympic weight lifters who train up to 6-8 hours a day 6 days a week and train the same muscles every day, sometimes more than once per day. The body can absolutely be trained to benefit from extremely frequent workouts.

    The only real argument one can make is that it took these athletes years to be able to do 12 sessions per week where the same muscle group with 90+% 1RM and benefit from it. Yes this is true, but the quickest way to reach said state is not by training frequently, but by forcing the body to adapt to training very frequently. Those athletes did not reach that level of conditioning by spending their first 3 years only training each muscle group once a week. It is much that same if you look at routines such as Arnold used. Overkill for the novice, but one cannot blame it on the drugs, because those were the days when what professional bodybuilders considered to be insane doses of drugs are lower than what a lot of the 180 lbs weaklings I have met use who fear "overtraining". There are natural extreme individuals who are big, lean and extremely strong who train for hours every day and train the same muscle groups 5 or 6 times a week. 3x a week on reasonable volume is not overkill for the novice by any means.
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