Full Body vs Splits

[4343]

I hear alot about doing a split routine but Ive been doing a full body routine for about the past 3 months and am making some good gains but am wondering if I should stick with my routine of one day hit it all, one day rest, one day hit it all, one day rest, repeat or if I am shooting myself in the foot and should instead be doing a split.

I've heard in the early stages of working out full body routines is good for protein synthesis

I have no problem continuing with this routine (I enjoy working out and being in the gym) but it also does take me about 2 hours to complete it and thats a little longer than what one would recomend to spend in the gym.

Opinions? advice? greatly appreciated, if it makes any difference I just turned 20 and have been doing the above routine since early September where I weighed a measly 112.

[stefanosgr]

I hear alot about doing a split routine but Ive been doing a full body routine for about the past 3 months and am making some good gains but am wondering if I should stick with my routine of one day hit it all, one day rest, one day hit it all, one day rest, repeat or if I am shooting myself in the foot and should instead be doing a split.

I've heard in the early stages of working out full body routines is good for protein synthesis

I have no problem continuing with this routine (I enjoy working out and being in the gym) but it also does take me about 2 hours to complete it and thats a little longer than what one would recomend to spend in the gym.

Opinions? advice? greatly appreciated, if it makes any difference I just turned 20 and have been doing the above routine since early September where I weighed a measly 112.

Try a good full body routine,try a good split routine and see what suits you best...It's too general as a question. Personally I do splits because for me isolation trains tha muscle harder and in a more complete way than a compound exercise...I mean doing deadlifts trains your legs and abs and back but it does not work your back the same way as pull ups or bent over rows do...

Don't get into that ''functional training'' mentality , why not do your split AND use compounds like deadlifts and squats? Plus full body takes you longer to complete(as you mentioned yourself) and it doesn't work each muscle at its full potential.

[DwightEvanlivt]

You're fine for now -- it's working, keep doing it. http://forum.bodybuilding.com/showth...hp?t=137364463

Physiologically, the two-hour workouts aren't a huge concern, but if they're interfering w/ "real life", you could re-arrange the exercise list into two full body routines: "A" / "B" which you then alternate every other day on your same schedule.

[4343]

hey thanks man I appreciate the reply

[Jasonk282]

I did a full body for 4 months(SS) then after I could no longer progress on it I switched to an upper/lower.

If you are making progress with it then keep at it.

[Jasonk282]

..I mean doing deadlifts trains your legs and abs and back but it does not work your back the same way as pull ups or bent over rows do...

Well that's because deadlifts mainly target your lower back while pull ups and rows target your lats...and, FYI pullups and bent over rows are compound lifts not isolation.

[adamdavidson47]

Agree with Jason, do a full body until you feel like you aren't getting anywhere anymore. Then go to an upper/lower or some other sort of split.

[MichaelCJ]

Then go to an upper/lower or some other sort of split.

Or try another full body variant. Whichever appeals more, or is more suited to one's goals and circumstances.

[adamdavidson47]

Or try another full body variant. Whichever appeals more, or is more suited to one's goals and circumstances.

Yes, this is true.

[Ahmed81]

I started with a full body workout my whole first year of lifting. Then I started adding more volume to my workouts and a variety of different exercises for each muscle group. It got to the point where I would be in the gym for hours on a full body routine, so I switched to a 3 day split. Lots of people I know started on a full body routine just to get the hang of things.

[speedjason]

the problem with full body is it takes too long when you do many sets.
also sometimes it can be pretty hard on your grips.
I barely make within 1 hour 45 min per day doing a two day split.

[adamdavidson47]

the problem with full body is it takes too long when you do many sets.
also sometimes it can be pretty hard on your grips.
I barely make within 1 hour 45 min per day doing a two day split.

I do a 2 day split, with 10-15 min of cardio at the end of my workout and I'm usually around an hour.

[Jasonk282]

the problem with full body is it takes too long when you do many sets.
also sometimes it can be pretty hard on your grips.
I barely make within 1 hour 45 min per day doing a two day split.

You need to drastically change your program. Full body is all about the mist bang for your buck. Heavy compounds.

The more volume you add the more you need to split up your workouts.

[speedjason]

You need to drastically change your program. Full body is all about the mist bang for your buck. Heavy compounds.

The more volume you add the more you need to split up your workouts.

well yea. I am doing more than just heavy compounds.

[Jasonk282]

well yea. I am doing more than just heavy compounds.

Thus is your problem...

My workout for example the past two days

Squats 3x5
squats 5x10
SLDL 4x10

day 2

Bench 3x5
bench 5x10
pendlay row 4x10
pressdowns 5x20

Both days in and out in under an hour...and was BSing about football with some of the 'trainers'

[Retoaded]

Thus is your problem...

My workout for example the past two days

Squats 3x5
squats 5x10
SLDL 4x10

day 2

Bench 3x5
bench 5x10
pendlay row 4x10
pressdowns 5x20

Both days in and out in under an hour...and was BSing about football with some of the 'trainers'

jelly. still no squating for me :-(

other guy - at 136lbs...not sure what your goals are...but there are probably more efficient ways to achieve them than what you are doing.

[speedjason]

Thus is your problem...

My workout for example the past two days

Squats 3x5
squats 5x10
SLDL 4x10

day 2

Bench 3x5
bench 5x10
pendlay row 4x10
pressdowns 5x20

Both days in and out in under an hour...and was BSing about football with some of the 'trainers'

humm here is my two day spit:
day one:
flat bench 5x5
incline bench 5x5
seated fly 3x8
cable crossovers 3x10
squat 4x5
leg press 4x5
leg extension 4x5
calf raises 5x10
tris 5x8
bis 5x8

day two:
chin ups 6x3
lat pulldowns 6x5
seated rows 5x6
dead lift 5x5
pull overs 4x10
weighted lunges 3x12
shrugs 4x12
shoulder press 5x8
upright rows 3x10
side raises 3x10
rear delts 5x8
bunch of abs ****

I should probably split my day two into two days.
I know there are **** load of sets but because I am just starting 9 months in. I try to feel the pump as much as possible since I cant lift extremely heavy.
my strength is going up so I dont see why there is a problem.

[Retoaded]

looks like 55 sets on day 2, captain.

[Jasonk282]

humm here is my two day spit:
day one:
flat bench 5x5
incline bench 5x5
seated fly 3x8
cable crossovers 3x10
squat 4x5
leg press 4x5
leg extension 4x5
tris 5x8

day two:
chin ups 6x3
lat pulldowns 6x5
seated rows 5x6
dead lift 5x5
pull overs 4x10
weighted lunges 3x12
shrugs 4x12
shoulder press 5x8
upright rows 3x10
side raises 3x10
rear delts 5x8
bunch of abs ****

I should probably split my day two into two days.
I know there are **** load of sets but because I am just starting i try to feel the pump as much as possible since I cant lift extreme heavy.
my strength is going up so I dont see why there is a problem.

WOW that's horrible. How long have you been doing that? Your strength might be going up throught netural adaptions..once that's over though then the real fun begins.

There's so much useless stuff there, depending on your experience level, it's unbelievable

Squat 5x5
bench 5x5
Barbell row 5x5

Deadlift 5x5(ramping to a top 1x5 set)
over head press 5x5
pull ups 3xAMAP

Is what you should be doing...

BTW...how much are you squatting, benching and deadlifting?

[speedjason]

looks like 55 sets on day 2, captain.

haha, thats why I am considering doing a three day split.

[orca23554]

I have no problem continuing with this routine (I enjoy working out and being in the gym) but it also does take me about 2 hours to complete it and thats a little longer than what one would recomend to spend in the gym.

Opinions? advice? greatly appreciated, if it makes any difference I just turned 20 and have been doing the above routine since early September where I weighed a measly 112.

What is this full body routine that makes you spend 2 hrs in the gym? Curious

I got all of my full body workouts done under an hr when I was running SS. Since then I am on a routine that hits each group 2X a week and actually manage to get things done within the 45-60 mins mark

[Concat]

I think you'll know if and when you want to do a split. You'll eventually find that with a full body routine, you'll have to up the volume to an unmanageable level to get the same sense of satisfaction as when you started.

Lower/upper is a good split to move on to. That's what I do, and even then I find my upper body routine to be too much on some days when I'm tired. I've tried 3 day splits, but it reduces the amount I hit my legs... which need it most.

[speedjason]

WOW that's horrible. How long have you been doing that? Your strength might be going up throught netural adaptions..once that's over though then the real fun begins.

There's so much useless stuff there, depending on your experience level, it's unbelievable

Squat 5x5
bench 5x5
Barbell row 5x5

Deadlift 5x5(ramping to a top 1x5 set)
over head press 5x5
pull ups 3xAMAP

Is what you should be doing...

BTW...how much are you squatting, benching and deadlifting?

I am squatting 225 benching 135 and deadlifting 185
so you think maybe I am over training?

[Jasonk282]

I am squatting 225 benching 135 and deadlifting 185
so you think maybe I am over training?

I think you are squatting high...

[speedjason]

I think you are squatting high...

okay maybe 185 parallel 5x5. but yes I can do 225 for reps 3/4 ROM 5x5.

[chazzy1864]

okay maybe 185 parallel 5x5. but yes I can do 225 for reps 3/4 ROM 5x5.

If you only train "3/4 rom" then I doubt you're even doing 3/4 ROM and i seriously doubt you'll get 185 for 5x5 @ parallel.


Hope this helps.

[speedjason]

If you only train "3/4 rom" then I doubt you're even doing 3/4 ROM and i seriously doubt you'll get 185 for 5x5 @ parallel.


Hope this helps.

yes I do 185 5x5 parallel. Ive been squatting for the last 6 months.

[Concat]

Why bother with the numbers game, dude? Do ATG squats instead of this 3/4 ROM and parallel nonsense.

You're a light guy. No one's going to think any less of you if you squat 160 using full ROM. In fact, you just look silly when you use too much weight.

[Jasonk282]

okay maybe 185 parallel 5x5. but yes I can do 225 for reps 3/4 ROM 5x5.

Why not just do full ROM in the first place? I could probably do 405 with 1/4 ROM...

Why bother with the numbers game, dude? Do ATG squats instead of this 3/4 ROM and parallel nonsense.

You're a light guy. No one's going to think any less of you if you squat 160 using full ROM. In fact, you just look silly when you use too much weight.

This. In fact i'd rather see people squatting light and to depth than loading up the bar and 3/4, 1/2 or 1/4 squatting it.

[oldschool5919]

i hear alot about doing a split routine but ive been doing a full body routine for about the past 3 months and am making some good gains but am wondering if i should stick with my routine of one day hit it all, one day rest, one day hit it all, one day rest, repeat or if i am shooting myself in the foot and should instead be doing a split.

I've heard in the early stages of working out full body routines is good for protein synthesis

i have no problem continuing with this routine (i enjoy working out and being in the gym) but it also does take me about 2 hours to complete it and thats a little longer than what one would recomend to spend in the gym.

Opinions? Advice? Greatly appreciated, if it makes any difference i just turned 20 and have been doing the above routine since early september where i weighed a measly 112.

i just recently began a full body routine with my wife i to had a problem with the time it took to complete the routine with the two of us so i adjusted my sets from 4 to 3 for each body part works like a charm,i simply stepped up the poundage to make up for the set extracted.