Best weight training split?
Replies
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clafairy1984 wrote: »clafairy1984 wrote: »clafairy1984 wrote: »clafairy1984 wrote: »clafairy1984 wrote: »clafairy1984 wrote: »clafairy1984 wrote: »I'm doing a 3 day split so that I can also add 3 cArdio days and a rest day . Goal is to lose fat. I have built some muscle ovr last couple of years but its under too much fat. Only place can see any definition bus upper back and traps.
3 days full body would be far more effective for strength and size rather than just hitting each muscle group only once a week.
Fat loss comes from a calorie deficit not from picking different split routines.
That's why I'm alternating weights with cardio, and being careful with nutrition. How could I work a full body and still be able to do the cardio without them interfering with each other too much?
It's not that difficult. If you are following a good program that hits everything with as few compound movements as required, you'll be fine. Cardio doesn't much matter if you are a little tired while doing it, your body will adapt.
I've been doing 3 cardio days with a push/pull/legs 3 day split. Plus a body pump class. So each muscle group is hit from all angles once a week heavy (for me anyway) low rep, plus once a week light weight high rep. Been doing pump classes for couple years and have small muscle, but under fat. Only definition is in my upper back and traps and slightly in biceps when flex. Trying to cultivate a routine I can stick to that will work but not kill me lol
Hitting your muscle groups more than 1x week will be better for you.
So, do you think my current routine will be effective?
Not as effective as a full body program focusing on compound movements.
If I had everything to do over in my lifting "career" I would have not followed a program that only hit each muscle group 1x per week. Did I get strong and build muscle, yes. Would I have gotten stronger and more balanced with a full body routine, most likely.
Hmm. Interesting. At the moment I'm working each muscle group twice a week, with a 3 day split plus one full body a week with lighter weights. I'm worried that trying to do a full body workout every time would make me too sore and be very time consuming. Wouldn't even really know where to start.
You seem resistant to even trying, which makes me wonder why you even asked the question. Tons of people work full body and balance it with cardio just fine. Try it and see how it goes. There's nothing to lose by trying it.
I've just been really sore this week. I'm open to giving anything a go really. Just need to find a programme to follow that I can stick to
Anytime you start a program that has you working different muscles or at an increased intensity there is going to be soreness. You actually prevent (or reduce) the soreness by continuing to stay on schedule and do the exercise. Legs are a really good example of this. Doing "leg day" once a week gives a lot of people serious DOMS. Increasing to 2, 3, even 4 times a week reduces its intensity and sometimes prevents it entirely.
Hmm didn't think of that. I assumed I shouldn't train a part until not sore. I just looked up some full body workouts. I completely misunderstood what they were. I assumed meant spending hours training every muscle each time, but am I correct in thinking it just means doing one exercise per muscle group each day ? That sounds much less daunting
Yes. Here are three sample programs:
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post12665789710 -
clafairy1984 wrote: »clafairy1984 wrote: »clafairy1984 wrote: »clafairy1984 wrote: »clafairy1984 wrote: »clafairy1984 wrote: »clafairy1984 wrote: »I'm doing a 3 day split so that I can also add 3 cArdio days and a rest day . Goal is to lose fat. I have built some muscle ovr last couple of years but its under too much fat. Only place can see any definition bus upper back and traps.
3 days full body would be far more effective for strength and size rather than just hitting each muscle group only once a week.
Fat loss comes from a calorie deficit not from picking different split routines.
That's why I'm alternating weights with cardio, and being careful with nutrition. How could I work a full body and still be able to do the cardio without them interfering with each other too much?
It's not that difficult. If you are following a good program that hits everything with as few compound movements as required, you'll be fine. Cardio doesn't much matter if you are a little tired while doing it, your body will adapt.
I've been doing 3 cardio days with a push/pull/legs 3 day split. Plus a body pump class. So each muscle group is hit from all angles once a week heavy (for me anyway) low rep, plus once a week light weight high rep. Been doing pump classes for couple years and have small muscle, but under fat. Only definition is in my upper back and traps and slightly in biceps when flex. Trying to cultivate a routine I can stick to that will work but not kill me lol
Hitting your muscle groups more than 1x week will be better for you.
So, do you think my current routine will be effective?
Not as effective as a full body program focusing on compound movements.
If I had everything to do over in my lifting "career" I would have not followed a program that only hit each muscle group 1x per week. Did I get strong and build muscle, yes. Would I have gotten stronger and more balanced with a full body routine, most likely.
Hmm. Interesting. At the moment I'm working each muscle group twice a week, with a 3 day split plus one full body a week with lighter weights. I'm worried that trying to do a full body workout every time would make me too sore and be very time consuming. Wouldn't even really know where to start.
You seem resistant to even trying, which makes me wonder why you even asked the question. Tons of people work full body and balance it with cardio just fine. Try it and see how it goes. There's nothing to lose by trying it.
I've just been really sore this week. I'm open to giving anything a go really. Just need to find a programme to follow that I can stick to
Anytime you start a program that has you working different muscles or at an increased intensity there is going to be soreness. You actually prevent (or reduce) the soreness by continuing to stay on schedule and do the exercise. Legs are a really good example of this. Doing "leg day" once a week gives a lot of people serious DOMS. Increasing to 2, 3, even 4 times a week reduces its intensity and sometimes prevents it entirely.
Hmm didn't think of that. I assumed I shouldn't train a part until not sore. I just looked up some full body workouts. I completely misunderstood what they were. I assumed meant spending hours training every muscle each time, but am I correct in thinking it just means doing one exercise per muscle group each day ? That sounds much less daunting
Yes. Here are three sample programs:
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
Gave it a go this morning. Managed much better than I expected to. Think to start with I might try 2 heavy full body and 1 lighter such as a body pump class . Thanks for the advice0
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