Full Body or Split

[chris4pez]

In Your experiences what works best for a Natty trainer?

I Have been doing a split which was 3 days then went to 4 days and have a program which is for 5 days but no one likes lol so not doing that one!

But am going to doing a full body twice a week!

What do you guys suggest?

[fit]

If you look at the journals here you will see that a split is the most common- but many trainers of beginners will point out that's because they are well developed.

The best growth I had early on was with a total-body HST-based routine... generally I do splits now.

Neither is BEST. It's what you make of it and how your body reacts.

[RUBICON19]

I vote split, although a full body can be useful from time to time. Abbreviated full body that is....

[youngblood]

For getting back into the swing of things, after a layoff or such, a full body routine can be great. Or to use as a variation.
But personally I would never use it on a long term basis, mainly for time reasons, but also because I think they're not as conducive to progress as a split program would be.

[mrky03]

I think you'll quickly find that you'll run out of gas quickly on a full body workout. But if you're going to do it I would recommend doing only one exercise per body part.

Here is a routine that has produced good results for most people that I've helped with limited time to train....

Mon.
chest, shoulders, triceps

Wed.
thighs, hams, calves

Fri.
back, bicep

Just pick one or two heavy compound exercises for each body part and progressively increase the weight when you can.

This is just an example, you can split it up anyway you want, I just suggest keeping legs on a day by themselves because they take the most energy.

Actually you can train 4-5 times a week with no problems if you keep your workouts brief and to the point. Under an hour, 30-45 minutes is better. I've been using that schedule for years doing basically a body part a day or one major body part and and smaller one such as chest-triceps, or back bicep etc. you get the idea. Just don't let the volume get out of hand, that was the problem that I had with the routine that you posted previously.

[Sareen]

Basic compound movements, High frequency training (whole body workouts), Heavy weights, multiple sets & low reps, cycling the loads periodically and training short of failure is one of the tried and tested ways to pack on muscle and strength in the fastest means possible imho.

[beckie]

When I'm coming back from a layoff I do a 2 day split-upper day 1 then lower Day 2. after about 2-3 weeks of that I switch back to a 3-4 day split.

[Intensity]

I would say that once in a while only, a full body workout can be a good idea since it breaks the routine.

But excepted if you are a beginner (been working out for something like less than 3 months) or if you are coming back after a long training break, I would suggest having a split workout.

In my opinion, it's the best way to allow you training with enough volume (would not see you doing more than 3-4 working sets per bodypart on a full body workout) and making sure you have enough recovery between workouts if you train relatively intense (which I also strongly suggest).

[fit]

In all honesty- volume is one of the reasons I like HST-based total body. You hit the body parts with, actually, a couple more sets over the course of 7 days along with progressive loads, periodization, etc.

My legs react very well to this approach- chest too. Other bodyparts... OK.

It really does matter on how you react individually.

[Karrie]

I agree with everyone on this one-split is the way to go! If coming back after a long break full body with light weight is the way to start but not long term by any means!

[mrbeefy]

Totally depends on your talents, genetics and your goals.

On a NORM - split is good.

After a long lay off, in prep for a contest or photo shoot, etc, whole body works nicely.

[Sareen]

While split routine is definitely good Whole body workouts have stood the test of time....point in the case being oldtimers like Park, Reeves etc. Now even by today's standards these guys were strong and really well built. Ofcourse like I mentioned earlier when someone is doing a whole body workout there are a lot of factors to be considered which I have mentioned above. It is much more than just doing 3 x 10 reps to failure every alternate day with some basic compound movements thrown in. I still stand by the fact that whole body workouts when devised well can do wonders for an individual but then again....everything works but nothing works for long.

[mrbeefy]

"Everything works, but not everything works for long"..


Hmmmmm.......Tim, Gerry...Can we relate to that statement or what ?!?! LOL!

[gman]

Since I tend to hit body parts 2-3 times per. week I prefer fullbody or upper/lower splits.