Body Split VS. Full Body Round 1.
- 12-11-2009, 10:59 AM
Body Split VS. Full Body Round 1.
It's one of the biggest questions of preference when you work out. Do you prefer the conventional Body Split or do you like doing Full Body workouts? Whichever one you like, please list what you think are the pro's and con's for either style of training. I'm kinda in the middle as of now, I'd like to see how many people here actually do a full body routine and what results they get. Then after I gather some info, we can go for round 2 in this discussion.
- 12-11-2009, 11:56 AM
I use an upper/lower split, but I am a powerlifter so that makes the most sense. I do four days/week; Heavy bench, heavy SQ/DL, bench assistance, SQ/DL assistance. I've built way more size and strength using this type of training that using a more strict bodypart split for years.
Full body or upper/lower split
Pro's - better for overall size and strength
- more frequency of the main lifts (better for beginners)
- less able to focus on refining lagging areas (for advanced bodybuilders)
Body part splits
- able to focus on lagging areas with more attention (for physique athletes)
- usually less frequency of training each area (using most splits)
- some compound movements don't fit into this scheme as well (are DL's a back or leg exercise or both?)(SQ and DL both hit many of the same muscles)
Ultimately I believe most will get the best results by focusing on increasing strength in the main lifts (SQ, DL, BP, military press) then training like a bodybuilder to hit the primary muscle involved in the main lifts (SQ then do something to get a pump in the quads, hamstrings, and low back; BP then do some rep work for the pecs and triceps, etc...).
12-11-2009, 12:44 PM
Both have their place and their benefits. To adhere strictly to one or the other is narrow-sighted and, honestly, easily leads to short changing yourself in some way.
I'm currently PL'ing 2days and week and bb'ing 3days a week, with something close to a full body routine each day. However, I've done push/pull, upper/lower, 5,4 and 3-day splits too.
12-11-2009, 10:32 PM
push-pull 3 day rotation. ive found this easiest on my shoulders. to do too much pushing volume in a week kills me
12-11-2009, 11:14 PM
12-11-2009, 11:38 PM
12-12-2009, 05:37 AM
I've tried the FB and upper/lower routines before, but always go back to split. After a few weeks on a FB or upper/lower routine, I start to feel overtrained, even though the volume is still about the same. When I do a 4 day split, I always feel fully recovered for the next workout. So, intensity over frequency seems to hold true for me.
12-12-2009, 07:32 AM
12-12-2009, 05:09 PM
12-12-2009, 06:42 PM
12-12-2009, 08:56 PM
12-18-2009, 11:30 AM
12-24-2009, 11:56 AM
12-24-2009, 12:00 PM
12-24-2009, 12:11 PM
You don't want neglect an area. Nonetheless, think about bodybuilders like flex wheeler with his legs or arnold with his chest . Thats what really made them stand out . They didn't neglect bodyparts but they knew what they had working for them. I'm not calling you out or anything just had a slightly different perspective.
12-24-2009, 07:03 PM
01-07-2010, 10:59 PM
01-08-2010, 01:06 PM
i used the full body routine 3x per week to build my foundation. now i need a more conventional split. if i was training for sports, i'd never have stopped the full body routine.
01-08-2010, 01:36 PM
01-08-2010, 04:00 PM
I was loving a chest/back, shoulders/arms, and legs 3 way split, until I got tendonitus. I was on a 6 day rotation. Now I just do an upper/lower split 4x a week maximum, sometimes up to 5 days rest though. (yes I can feel over trained at times on that schedule, so I back off sometimes.) I'm going to try simply going every other day now, so everything will be 2x every 8 days.
I am starting a new upper/lower this week, where upper "A" will concentrate on chest and shoulders, and "B" will concentrate on back. However, SOME work will be done for all bodyparts in a "carryover" fasion on the day they are not being concentrated on. Arms are done at the end of each workout, the heavy biceps with a lighter triceps at the chest/shoulder "A" workout, and heavier on triceps with light biceps work at the end of the back "B" workout. (because my bi's will be pretty fresh after only doing 1-2 sets of back work on "A" workout, and tri's will be fresh with very little pushing sets going on in the "B" workout.) If it works I'll let you all know
01-28-2010, 04:27 PM
If lifting for strength then I like to split upper and lower body.
Lifting hard, full body, seems like its too much stress for the body. And then what do you do the next day?
I do like full body if its lower weight for more endurance purposes. Run a circuit and keep the heart and breathing elevated through the entire routine for a change from heavy lifting.
01-29-2010, 10:54 AM
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