Split .v. Full Body

O.P.H

In my last thread someone posted an article that full body workouts were better than split routines for size gains, is this true?

If so I am thinking of stopping my splits routine and doing a full body routine similar to SS, in that I would have an A and B type workout and rotate them every second day, working the main areas of chest, back, legs, shoudlers.

A- (all 3 sets of mainly 6 to 8 reps)
- bench press (chest)
- flat flys (chest)
- squat (legs)
- bent over rows (back)
- shoulder press (shoulders)

B- (all 3 sets of mainly 6 to 8 reps)
- bench press (chest)
- incline press (chest)
- deadlift (legs/back)
- pendlay row (back)
- up right BB row (shoulders)

Basicly without getting into too many specifics, is full body the way to go?

Been doin weights on and off now for 2 years, been solid all summer.

Stats -
- male
- 26
- 6ft
- 13st 5
- slimmish build

as for lifting stats, don't really know my max's as train at home and would need a spotter. Just use free weights with a bench and rack and have a cable pull down thing.

- bench 70kg 5 reps
- deadlift 120kg 5 reps
- squat 110kg 5 reps

Any advice?

Hanley

O.P.H wrote: »

In my last thread someone posted an article that full body workouts were better than split routines for size gains, is this true?

No. But only cos there's no absolutes. Might be better for some and worse for others depending on training age and experience.

O.P.H

Well could ya say that full body workouts for people who want to get their body size up and split routines for people who have been doin weights for a long time and are just maintaining and defining?

Hanley

O.P.H wrote: »

Well could ya say that full body workouts for people who want to get their body size up and split routines for people who have been doin weights for a long time and are just maintaining and defining?

No...

I wouldn't try to define a split workout and full body workout tho because while I consider my training to be a "split" there'll be elements of upper and lower body training in pretty much every session.

I guess if you wanted a catch all response... full body works well for beginners and inters, and splits work well for more advanced guys and people who can't recover from full body training.

O.P.H

What would you make of the above routine?

BossArky

O.P.H wrote: »

A- (all 3 sets of mainly 6 to 8 reps)
- bench press (chest)
- flat flys (chest) ........why?
- squat (legs)
- bent over rows (back) pull ups or chin ups?
- shoulder press (shoulders)

B- (all 3 sets of mainly 6 to 8 reps)
- bench press (chest) so you are going to flat bench every single day?
- incline press (chest)
- deadlift (legs/back) do this first for a change instead of always focusing on benching when fresh
- pendlay row (back)
- up right BB row (shoulders) these screw up your shoulders. Drop them

My comments above in bold ^^

How about adding in some ab work --> hanging leg raise

O.P.H

BossArky wrote: »

My comments above in bold ^^

How about adding in some ab work --> hanging leg raise

This would be an every second day routine, mon, weds, fri etc. Just trying to devise two good full body routines to do every other day for gaining mass, wanna try it to see how it compares to the splits im doin. I do ab work in morning sessions.

The Davestator

IMO, a full body routine performed with minimal rest between sets is great for fat loss, however, if you want to gain size, I reckon you need to do enough sets which means you'll be better off doing a split routine.

I know a few body builders and they all do splits (though I'm sure someone will tell me of others who dont)

O.P.H

I found a link to another forum that went into quite a bit of detail on the same question I asked here and pretty much cleared things up for me. I think I'm gonna give the full body routine a good go, maybe 6 months, just to see what its like -

http://www.bodybuilding.com/fun/wotw101.htm