3 days a week. Split body or full body?

Sunn

Hi all.

For the past few months I've been doing only two days a week. Mainly due to some stuff I had to take care of.

anyway It was sunday and wednesday full body. Usually comprising of deadlifts,squats. military presses and other compound ex.

I have decided to not renew my gym membership and do it all from home. I have bought some weights, bench and a chin up bar.

This allows me to get 3 sessions in a week (not to mention save)

Overall goal is to put on some lean muscle mass. Not really looking to be overly massive.

I'm 5'10 and just over 65kgs. Walk to and from college everyday which is over an hour. mostly uphill on the way home. so thats my cardio really although I am considering running of a sunday maybe.

Anyway since I now have 3days a week. Should I be devoting all 3 days to full body workouts or split it.

Diet wise I am pretty solid I generally eat every 2hours. High protein and carbs. Drink plenty of water and good variety of fruit and veg.

would appreciate any advice!!

St0n3d

Mmm Im guessing your male?

Although 5'10 and 65kg is like my sister

Lol. I applaud you for having the motivation to do your workouts at home, I'm an ex weight lifter, used to train for the under 21 championships for my local gym.

I left it all when i went to college and lost it all basically

Got my membership back in local town, tried goin back just 2 days a week, barely able to bench half of what i used to.

Currently taking a break, I had some issues with my chest.

Just a note, i used to be 17 stone, I went to 10 stone, and back up to a steady 12/half stone now. Around 80 kg?

If you want to bulk up some mass, I know its over said but the most important thing for you is do eat enough calories!! No amount of training or weight lifting will ever get you mass unless you eat more calories than usual and eat them regular .

The best advice i can give you is, eat every 3-4 hours, somethin small but full of protein. this not only keeps your metha high, but also keeps the cravings for junk away, Your brain is wired to feel hungary every 4 hours non stop. Not every few min picking.

Other than this, grab some whey protein, id use promax as a gentle substitute as i cant eat meat.. It would be great for you to hammer up your calories, Dont be afraid of putting on weight, it will all be muscle if you do it right.


Bottom line. Exercise Correctly- Eat Correctly - Sleep Correctly...

Hope this helps. Im not a fitness instructor but i am years in a gym with champion body buildiers so i can take all views and experiences into consideration..


Pill em on bud

Sunn

St0n3d wrote: »

Mmm Im guessing your male?

Although 5'10 and 65kg is like my sister

Lol. I applaud you for having the motivation to do your workouts at home, I'm an ex weight lifter, used to train for the under 21 championships for my local gym.

I left it all when i went to college and lost it all basically

Got my membership back in local town, tried goin back just 2 days a week, barely able to bench half of what i used to.

Currently taking a break, I had some issues with my chest.

Just a note, i used to be 17 stone, I went to 10 stone, and back up to a steady 12/half stone now. Around 80 kg?

If you want to bulk up some mass, I know its over said but the most important thing for you is do eat enough calories!! No amount of training or weight lifting will ever get you mass unless you eat more calories than usual and eat them regular .

The best advice i can give you is, eat every 3-4 hours, somethin small but full of protein. this not only keeps your metha high, but also keeps the cravings for junk away, Your brain is wired to feel hungary every 4 hours non stop. Not every few min picking.

Other than this, grab some whey protein, id use promax as a gentle substitute as i cant eat meat.. It would be great for you to hammer up your calories, Dont be afraid of putting on weight, it will all be muscle if you do it right.


Bottom line. Exercise Correctly- Eat Correctly - Sleep Correctly...

Hope this helps. Im not a fitness instructor but i am years in a gym with champion body buildiers so i can take all views and experiences into consideration..


Pill em on bud

great advice mate but it didnt really answer the question lol

I am wondering if more gains can be achieved by doing splits or just continue with full body workouts.

St0n3d

I apoligise but you see the main points are the most important.

You can do full splits, half split , banana-splits of fits of splits..... lol, it wouldnt matter unless your feeding your body what it needs..

To answer your question fully, Mass is gained by calories in your diet, Muscle is grown by "breaking/ stretching" your muscles, then they use protein etc to repair.

To bulk up fast, Id do half steps. IF you want brute power, then start off light, then throw 90% of your maximum up in as many sets of 6 as u can.

I usually go, 6 x 3 sets. Move on.

Dumbells are good for bicep. Id personally go with free weight barbell. It not only builds muscle faster, it works out your coordinate muscles also. SOmething no machine will do..

Stick with splits, Your body needs 3 days to repair fully in your case. Start the week off with Upper body and chest.

Mid week- Legs and stomach .

End of week, back to your upper body, maybe some cardio for fitness. Its best to get the body you want before getting fit.

Bottom line, want more mass? Eat more, keep track of your exercises, keep track of your weight, aim for about 2lb a week. Easily done with the right frame of mind. If im missing something please say.