Full-Body or Body-Part Split Workout Routine?

[masterPE]

I'm a wrestler trying to get stronger and bigger this summer. I follow a decent diet and I'm getting back into lifting more consistently. I'll lift 3 times a week: Tues., Thurs., Sat.

I don't know if I should go with full-body training or a split workout routine those 3 days. What should I do?

[Olifter]

I'm currently doing a full body workout 2-3 days a week. I start with a full body lift such as deadlifts or squats, then i do a press such as military press or benchpress and then a pull such as barbell row or pull ups. And i like to finish it off with some ab work. Seems to be working out good so far. Some weeks i may not feel as good so i just workout out twice.

[Madcow2]

I'll tell you flat out that in the athletic world full body workouts are far more common than in the BBing world. Granted, no one is pounding high volume >90% maximum backsquats 3x per week and you'll see some deviation like upper/lower with some carryover between them, but nothing like the splits you frequently see people using here. Here are a few options that have been popular and very result producing.

If you are familiar with the Olympic Lifts and have a desire to incorporate them, powercleans are substitutable for bentover rows and high pulls for deads or any combo there of.

Basic: http://www.elitefitness.com/forum/sh...4&postcount=15

More Advanced Periodized (a bit more complicated to run and will NOT result in more gains for an inexperienced lifter - which I'd assume you might be i.e. under 2 years of consistent heavy free weight dominated work): http://www.elitefitness.com/forum/sh...&postcount=381

My Thread at Elitefitness - tons of info, just read the table of contents and browse around: http://www.elitefitness.com/forum/sh...d.php?t=375215

[Mikey1]

pick 3-4 exersises and go to the gym and do them

[Doughnut]

I wonder if anyone on here has tried this workout and what they thought? I have been doing a high volume, to change things up and to help keep my heart rate up more to get my blood pressure back down. I'm about where I want to be and want to reduce my volume and found this on this site. It didn't have deadlifts so they would have to be added. Opinions of this?


http://www.bodybuilding.com/fun/hitworkout.htm

[Madcow2]

The rep range and some of the exercise selections are pretty bad for athletic purposes unless someone is a complete novice. Seated rows are for ****. The article comes straight out and says it's only using compound movements and that isolation work is for Richard Simmons yet I see Leg ext, Leg curl, calf raises, bicept curls, and tricept extensions. Kind of makes me wonder if they know what a compound movement is.

As to constantly training slow and not explosively...well **** - that's arguably not a great way to train for hypertrophy (think physics and look at the force, power, acceleration, work equations and think about how they relate to stimulus and capacity over time). For an athlete, it's just horrible.

As to HIT or not to HIT - whatever floats your boat, the most important thing is that you have a system and increase your capacity over time - most people on here don't. The easiest system for most to understand is HIT - not saying it's not flawed in any way, you won't see it used much at all around the world at the top levels but if it can increase YOUR capacity, that's the goal.

[Defiant1]

I'm a wrestler trying to get stronger and bigger this summer. I follow a decent diet and I'm getting back into lifting more consistently. I'll lift 3 times a week: Tues., Thurs., Sat.

I don't know if I should go with full-body training or a split workout routine those 3 days. What should I do?

If you are lifting for a contact sport 3 days per week, do full body training.

Wrestling is a muscular endurance sport-make sure to include sets of high reps and continous tension.

Emphasize the Deltoids, Grip, lats hamstrings and hips