full body workouts vs splits

[mrdingbag]

Which one is better? i heard that full body is better for gains...

[Tb0282]

They are both the same. I don't know where people get the idea that some routine will give better results than another. Any good routine, full body, upper/lower, 3 on 1 off, bro splits, they all provide the same amount of gains. Just pick one you like and eat a lot of food

[luke80085]

The reason i believe fullbody is better for beginners like us is frequency of lifts. Lifting fullbody 3x a week will usually ensure all main compound lifts are performed regularly and good form is learned. The more you do something, the better you become at it. E.g if your squatting 3x a week + a caloric surplus, you're sure as hell going to get a bigger squat (and constantly adding weight means continual growth)

[KobiDC]

Don't beat a dead horse OP, this topic has been discussed plenty of times. Do some searching man.

[Joshyb90]

They are both the same. I don't know where people get the idea that some routine will give better results than another. Any good routine, full body, upper/lower, 3 on 1 off, bro splits, they all provide the same amount of gains. Just pick one you like and eat a lot of food

I couldn't agree more, ones progress is usually determined from there diet and consistency more than anything. Be consistent with all aspects of your training and yes you will see results

[WorkoutFreak219]

They are both the same. I don't know where people get the idea that some routine will give better results than another. Any good routine, full body, upper/lower, 3 on 1 off, bro splits, they all provide the same amount of gains. Just pick one you like and eat a lot of food

Just No.
Why would you do a split for someone whos 16 & 150lbs?
You can make double the gains on a fullbody>Split.

[Tb0282]

Just No.
Why would you do a split for someone whos 16 & 150lbs?
You can make double the gains on a fullbody>Split.

Thats a complete lie.

The additional frequency doesn't double the gains like this site seems to think. I'm a firm believer that not everyone responds to the same type of training. I've witnessed it with so many people.

[KobiDC]

Just No.
Why would you do a split for someone whos 16 & 150lbs?
You can make double the gains on a fullbody>Split.

Progressive overload and diet are the most important factors. Although I don't like splits (needs more frequency, 2x at the least I believe), you can still make good gains if you apply progressive overload and eat at a surplus. Frequency and volume both go hand-in-hand with eachother IMO when it comes to hypertrophy.

[WorkoutFreak219]

Thats a complete lie.

The additional frequency doesn't double the gains like this site seems to think. I'm a firm believer that not everyone responds to the same type of training. I've witnessed it with so many people.

Many studies are flawed
"Double" Im trying to set a boundary saying for any beginner FULLBODY>SPLIT for any beginner.

[WorkoutFreak219]

Progressive overload and diet are the most important factors. Although I don't like splits (needs more frequency, 2x at the least I believe), you can still make good gains if you apply progressive overload and eat at a surplus. Frequency and volume both go hand-in-hand with eachother IMO when it comes to hypertrophy.

No one said you won't make gains on a split.
You'll make gains on any program.
Fatiguing the muscle is the most important aspect/Diet.

[Tb0282]

Many studies are flawed
"Double" Im trying to set a boundary saying for any beginner FULLBODY>SPLIT for any beginner.

All studies in this field are flawed. Thats why I don't listen to them.
And I don't think every beginner needs to start out on a full body routine. Brb I started my workout partner out on a split and in 4 months he's up 20lbs and lifts are up a sheet ton. Won't be surprised if he passes me up soon.

EDIT: Kobi, got you on recharge bro

[KobiDC]

Many studies are flawed
"Double" Im trying to set a boundary saying for any beginner FULLBODY>SPLIT for any beginner.

From personal experience, this isn't true - I religiously followed a 5x5 fullbody, designed for hypertrophy, and I only saw noticeable progress in my legs. 3 months later on a Upper/Lower, I'm seeing much more mass gains than before (although strength isn't jumping up as frequently).

IMO, different things work for different people. You should aim to find the best stimulus for you to grow - what makes you progress may not as well for somebody else.

[WorkoutFreak219]

All studies in this field are flawed. Thats why I don't listen to them.
And I don't think every beginner needs to start out on a full body routine. Brb I started my workout partner out on a split and in 4 months he's up 20lbs and lifts are up a sheet ton. Won't be surprised if he passes me up soon.

EDIT: Kobi, got you on recharge bro

Agreed. All studies are flawed.
Every beginner should start on a fullbody for Maximum Gains/Strength.
http://www.bodyrecomposition.com/mus...ass-gains.html
^ Good read.

A beginner will make gains on any program as stated.

[WorkoutFreak219]

From personal experience, this isn't true - I religiously followed a 5x5 fullbody, designed for hypertrophy, and I only saw noticeable progress in my legs. 3 months later on a Upper/Lower, I'm seeing much more mass gains than before (although strength isn't jumping up as frequently).

IMO, different things work for different people. You should aim to find the best stimulus for you to grow - what makes you progress may not work the same for somebody else.

Fullbody or Upper/Lower/10
Great programs for any beginner.
Frequency>Splits. Don't care how you do it. Fullbody | Upper/Lower | 3On/1off etc.

[Tb0282]

Agreed. All studies are flawed.
Every beginner should start on a fullbody for Maximum Gains/Strength.
http://www.bodyrecomposition.com/mus...ass-gains.html
^ Good read.

A beginner will make gains on any program as stated.

Lyle McDonald in another article claims the the optimal frequency for natural trainees is every 4 or 5 days. So going by him, full body routines are not optimal, which he does state in the article posted. I do agree with neural adaptations and learning the movements being important for complete beginners, but I don't think its necessary to go for some arbitrary "strenth base" like 2/3/4

And exactly, a beginner will make good gains on any program, in fact any one will make good gains on any program, thats why I hate it when people limit beginners choices to just full body or upper lower routines.

[Joshyb90]

Lyle McDonald in another article claims the the optimal frequency for natural trainees is every 4 or 5 days. So going by him, full body routines are not optimal, which he does state in the article posted. I do agree with neural adaptations and learning the movements being important for complete beginners, but I don't think its necessary to go for some arbitrary "strenth base" like 2/3/4

And exactly, a beginner will make good gains on any program, in fact any one will make good gains on any program, thats why I hate it when people limit beginners choices to just full body or upper lower routines.

Hey TB I see you recommend Lyles routine a bit, what do you think of this upper/lower in comparison?

http://www.muscleandstrength.com/workouts/phul-workout

[Aeshredded]

They are both the same. I don't know where people get the idea that some routine will give better results than another. Any good routine, full body, upper/lower, 3 on 1 off, bro splits, they all provide the same amount of gains. Just pick one you like and eat a lot of food

lol no training each muscle group more often has been widely accepted by pretty much EVERYONE who knows what they're talking about in the fitness community.

[Tb0282]

Hey TB I see you recommend Lyles routine a bit, what do you think of this upper/lower in comparison?

http://www.muscleandstrength.com/workouts/phul-workout

It looks great.

lol no training each muscle group more often has been widely accepted by pretty much EVERYONE who knows what they're talking about in the fitness community.

If bro splits and 3 on 1 offs were useless, no one would do them. I wouldn't do my current 3 on 1 off if it didn't give me gains. Stop being naive. Any good routine will work.

[Aeshredded]

It looks great.



If bro splits and 3 on 1 offs were useless, no one would do them. I wouldn't do my current 3 on 1 off if it didn't give me gains. Stop being naive. Any good routine will work.

I'm not being naive you moronic ****face I'm speaking on what's optimal. Of course bro splits will work you're going from sitting on a couch eating potato chips to lifting weights it's stimulation. However, just about EVERY top tier athlete trains with a frequency > bro split.

[Tb0282]

I'm not being naive you moronic ****face I'm speaking on what's optimal. Of course bro splits will work you're going from sitting on a couch eating potato chips to lifting weights it's stimulation. However, just about EVERY top tier athlete trains with a frequency > bro split.

I hope you realize that 90% of natural pros and IFBB pros use a bro split. That obviously doesn't make it optimal. I've seen better gains using my 3 on 1 off than I did when I used a full body routine. Like I said before, I'm a firm believer that people don't respond to the same type of training.

[Aeshredded]

I hope you realize that 90% of natural pros and IFBB pros use a bro split. That obviously doesn't make it optimal. I've seen better gains using my 3 on 1 off than I did when I used a full body routine. Like I said before, I'm a firm believer that people don't respond to the same type of training.

You're a firm dumbass; you think Arnold trained with that kind of frequency? Even Phil recognized that he had to train with a higher frequency. Seriously some people do respond differently to training but one thing is certain the protein synthesis response from training for everyone is the SAME it increases as a response to training. If you're training a muscle group once a week muscle protein synthesis is only spiking for a period of 24-48 hours so you're growing for a small window of the time you could be growing. Muscle mass equation = protein synthesis - protein breakdown. Hope you learned something today.

Can't believe you're repping GSF and still advocate for bro splits as being effective. The only time I'd say use them is from a psychological standpoint and even then man the fuark up and chase them gains.

[Jordan336]

I hope you realize that 90% of natural pros and IFBB pros use a bro split. That obviously doesn't make it optimal. I've seen better gains using my 3 on 1 off than I did when I used a full body routine. Like I said before, I'm a firm believer that people don't respond to the same type of training.

could be seeing more gains because you are recovering for longer and you are most likely using more volume, pretty hard to go balls to the wall on a fullybody with a decent amount of volume, i don't like them personally

[Aeshredded]

could be seeing more gains because you are recovering for longer and you are most likely using more volume, pretty hard to go balls to the wall on a fullybody with a decent amount of volume, i don't like them personally

Your rate of recovery actually changes to adapt to the demands you put on your body. If you go from training once a week to 2x a week your body will adapt to recover from that demand. The same is true for 2x-3x a week.

[Jordan336]

Your rate of recovery actually changes to adapt to the demands you put on your body. If you go from training once a week to 2x a week your body will adapt to recover from that demand. The same is true for 2x-3x a week.

yes, i know, but still the more training experience you have the bigger dent you can make in your recovery in one session, hence why almost every top natty bb hits a body part twice a week instead of 3, i did a fullbody for the first 4-5 months of my training and was still having recovery issues and feeling like chit

[Aeshredded]

yes, i know, but still the more training experience you have the bigger dent you can make in your recovery in one session, hence why almost every top natty bb hits a body part twice a week instead of 3, i did a fullbody for the first 4-5 months of my training and was still having recovery issues and feeling like chit

Layne norton was actually squatting I think 4-5x a week on smolov

[Tb0282]

Can't believe you're repping GSF and still advocate for bro splits as being effective. The only time I'd say use them is from a psychological standpoint and even then man the fuark up and chase them gains.

You do realize that I don't advocate any style of training. All I'm saying is that full body isn't the only way and that frequency is not the be all and end all. Maybe when you learn more you'll realize that protein synthesis isn't everything. The point I'm trying to get across is DO THE ROUTINE YOU WANT TO BECAUSE IT MAKES NO DIFFERENCE IN THE LONG RUN.

[Jordan336]

Layne norton was actually squatting I think 4-5x a week on smolov

and that is something he does for a very short period of time followed by a 1-2 week deload i think

[Aeshredded]

You do realize that I don't advocate any style of training. All I'm saying is that full body isn't the only way and that frequency is not the be all and end all. Maybe when you learn more you'll realize that protein synthesis isn't everything. The point I'm trying to get across is DO THE ROUTINE YOU WANT TO BECAUSE IT MAKES NO DIFFERENCE IN THE LONG RUN.

I saw the post you deleted calling me a dumbass lol and no protein synthesis isn't everything. However, most of the experts will clearly agree that training with a higher frequency leads to better gains in both strength and size than training each muscle group once a week even more so for naturals. Stop trying to backup a failing argument. Yes it does make a difference in gains in the long run.

[Jordan336]

You do realize that I don't advocate any style of training. All I'm saying is that full body isn't the only way and that frequency is not the be all and end all. Maybe when you learn more you'll realize that protein synthesis isn't everything. The point I'm trying to get across is DO THE ROUTINE YOU WANT TO BECAUSE IT MAKES NO DIFFERENCE IN THE LONG RUN.

i don't know why you are repping gsf for either bro, i signed up to it the other day and it was boring as fck, seemed like no one hardly posts on there

[Aeshredded]

and that is something he does for a very short period of time followed by a 1-2 week deload i think

that depends on your perception of very short period of time according to his podcast with doctor jake wilson I believe he advocates an over reaching phase of something like 3-4 weeks and then returning to normal volume and training frequency. However, his normal training frequency is 3x a week for each muscle group. Come on guys this is widely accepted by just about everyone who knows what they're talking about.