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    3 day full body or 4 day upper lower split??

    I was under the impression a 4 day upper lower split will be more beneficial for me than training my muscle groups once a week because Im new to lifting weights and I’ll recover quite quickly, this is my first month lifting

    But I’ve just come across something that said working my muscle groups 3 times a week would be more effective because I haven’t lifted before

    What shall I do?
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  2. #2
    Registered User goodworkouts's Avatar
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    Originally Posted by wreccani96 View Post
    I was under the impression a 4 day upper lower split will be more beneficial for me than training my muscle groups once a week because Im new to lifting weights and I’ll recover quite quickly, this is my first month lifting

    But I’ve just come across something that said working my muscle groups 3 times a week would be more effective because I haven’t lifted before

    What shall I do?
    If you are a beginner, your output will be lower, so you could recover in 48 hours. So doing full body 3 days a week would be good. Once you start to feel that you aren't recovered by the next workout, then you can deload and build back up with the same split.

    Eventually, when you feel you need 3 days rest instead of 2, you can switch to the separate upper body and lower body workouts.
    My workout journal
    https://forum.bodybuilding.com/showthread.php?t=177525261

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  3. #3
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by wreccani96 View Post
    I was under the impression a 4 day upper lower split will be more beneficial for me than training my muscle groups once a week because Im new to lifting weights and I’ll recover quite quickly, this is my first month lifting

    But I’ve just come across something that said working my muscle groups 3 times a week would be more effective because I haven’t lifted before

    What shall I do?
    They both work well however the overall weekly volume will be need to be calculated. One of the 3 day full body benefits is one day less in the gym if that's more compatible with your schedule. If your schedule is fairly open then it's personal preference just remember that weekly volume will be important to get right with either program.
    If you don't get what you want you didn't want it bad enough
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    Well I just done a full body workout and tbh my muscles aren’t even sore, quite disappointed because I’m used to training my muscle groups once a week and would be able to blast them and barely move for the rest of the evening, I enjoyed that feeling

    The program I’m doing is only 2-3 sets each workout, can I bring them numbers up?
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by wreccani96 View Post
    Well I just done a full body workout and tbh my muscles aren’t even sore, quite disappointed because I’m used to training my muscle groups once a week and would be able to blast them and barely move for the rest of the evening, I enjoyed that feeling

    The program I’m doing is only 2-3 sets each workout, can I bring them numbers up?
    being sore isn’t necessarily a good thing so don’t judge your training by it. If you aren’t feeling challenged either raise weight or reps
    If you don't get what you want you didn't want it bad enough
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    Registered User BlueSL's Avatar
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    Originally Posted by wreccani96 View Post
    Well I just done a full body workout and tbh my muscles aren’t even sore, quite disappointed because I’m used to training my muscle groups once a week and would be able to blast them and barely move for the rest of the evening, I enjoyed that feeling

    The program I’m doing is only 2-3 sets each workout, can I bring them numbers up?
    It's still good to switch it up for a while. Just continue with your full body workouts for a 8 weeks or so, upping the weights to be more challenge then return to your isolated workout.
    This will challenge your body and your fitness level.
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    Registered User grubman's Avatar
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    Originally Posted by wreccani96 View Post
    Well I just done a full body workout and tbh my muscles aren’t even sore, quite disappointed because I’m used to training my muscle groups once a week and would be able to blast them and barely move for the rest of the evening, I enjoyed that feeling

    The program I’m doing is only 2-3 sets each workout, can I bring them numbers up?
    You are falling into the “more is better” misconception that leads so many newbies to failure.

    I primarily train full body, 3 days a week, for the last 5 years...it’s about maximizing your effort. 1 set is enough to stimulate muscles if you are able to give it 110%...most people aren’t, but 2-3 sets is plenty with a 48 hour turnaround. Don’t be fooled into thinking full body routines are just for beginners, look at every bodybuilder before the mid 70s, they all did full body until Arnold popularized high volume splits (which was detrimental to bodybuilders not on the same vitamins).
    My 8 year progress video: https://m.youtube.com/watch?v=wg3BXudgIjg
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