full body or split training?

beggars_bush

quick question...

from week to week i don't know if i will get to the gym 2 or 3 times (depending on work, playing sport, tiredness, laziness!)

so would iI be better with a split training program, or doing a full body workout each time (though i would switch between smaller muscles like arms, shoulders and calves on the full body workout)?

any advice appreciated

Remmy

To be honest you'd be better off with a full-body workout like starting strength that incorporates all the big lifts.

WolfForager

I do on average 3 days a week and i do split training. Chest, Triceps and shoulders one day, then back, legs and biceps the next.

dioltas

I used to do split training, but now stick to full body workouts. I think if you're not sure how many times your gonna make the gym defo go with full body. That way you won't be leaving out muslce groups if you miss a session.

JMCD

Full bodies are the way to go.

Ive wasted so much time messing around with split training, Im ragin I didnt start full body workouts sooner.

beggars_bush

sound.

will try that for the next few weeks. see how it works out.

focus on the major muscles

squats
benchs
flys
lat pulldowns
trap rows
core everyday
(i know there's no deadlift but i'm not comfortable with it)

alternate between arms + hammers, shoulders + calves

8-9 reps on each set

Blacktie.

This might be a bit OT but on a full body program 3 times a week doesn't it seriously restrict how much weight you can lift in the 3 big lifts? I currently do a split program because I find with the big lifts you don't get enough time to recover fully if your doing it 3 times a week if your lifting at your max weight you can.

Pugsley

Blacktie. wrote: »

This might be a bit OT but on a full body program 3 times a week doesn't it seriously restrict how much weight you can lift in the 3 big lifts? I currently do a split program because I find with the big lifts you don't get enough time to recover fully if your doing it 3 times a week if your lifting at your max weight you can.

Doing a full body doesn't mean you need to do the same routine. When your starting off you can get away with doing all 3 big lifts (deads, squat, bench) every workout, but after you start lifting more you have to start splitting them up.

Currently I concentrate on doing:
Day 1: Deadlift, overhead press, overhead squat.
Day 2: Squats, Bench press, Bent over rows.

And do other exercises after to finish myself off (flys, pull ups, dips etc), would try to get the first 3 done in about 30-40 minutes.

Sangre

Started back again after a long lay off. Debating whether to stick with 3 day split im doing at moment or moving to a fullbody workout to help strength.

I'd do enjoy the variety of a 3 day split. I'll give it a day or two to decide.

Jimmy Bottlehead

After doing split workouts for about 20 months, would it be a good idea to change to a full body workout regime? My goal is to get bigger.

Sangre

Instead of starting a new thread.

Ok, I'm thinking of moving to a 2 day split. I think my big lifts aren't getting enough attention that a novice could give them.

Anyone have any decent 2 day splits links?

Current work out:

Monday; Chest & Arms
Deadlift 5x5
Dumbell Bent Over Row 3x10
Lat Pull Down 3x10
Dumbell Bicep Curls 3x10
Hammer Curl 3x10
Dips 3x5 (with view to moving up to 3x10)

Tueday; Legs and Abs
Squat 3x8
Good morning 3x10 (not sure if ive these down)
Dumbell Lunges 3x20 (10 each side)
Calf Standing Raise 3x10
Bicycle Crunch 3x8 (or whatever i manage)
Farmers Walk

Friday Chest & Shoulders
Dumbbell Bench Press 3x8
DB Shoulder Press 3x10
DB Incline Bench Press 3x10
DB Rear Delt Row 3x10
Chest Flys 3x10
Shrugs 3x10

Would it really make much difference if I went to a 2 day programme?