Strength training question?

mammakisses

So I decided to concentrate on different body parts every day since I wasn't feeling the burn the next day when doing the whole body. I'm wondering should I do the lower half, upper half and then the abs on another day or should I seperate the body parts even more?

GetSoda

How advanced a body builder are you?

IF your reaction to my question is "WTF?" then you should consider sticking to whole body compound programs.

MagicalLeopleurodon

I do legs and glutes
Chest and back
Biceps, triceps, shoulders
Abs three days a week

ElleMac_Figure

Are you training for strength, to build muscle or overall fitness?

If you believe you can sustain a training programme over 3-4 days a week and you are aiming to build muscle then yes I would recommend you split the body parts, into push/pull on separate days or something similar. I train that way. I train back/biceps (pull), chest/shoulders/triceps (push), glutes/hams, quads/calves. I am a figure competitor. When I was a beginner I started with the same on upper body, then legs.

It depends so much on your personal goals and what you want your body shape to look like

JustJennie1

There is no problem with working one muscle group a day. That is how my workout goes and every other day I do legs and abs. For example this week looks like this:

Mon: Bi's/legs
Tues: chest/abs
Wed: back/legs
Thurs: shoulders/abs
Fri: tri's/Legs
Mon: bi's/abs

I also do 30 min. cardio before my workouts and ab and leg days are different. With regards to "feeling the burn" you're probably not lifting heavy enough. Do you go up in weight when you lift? Are you doing the movements in a slow and controlled manner, focusing on the muscle you're working and pausing at the top? I have been very conscious about doing this and let me tell you I KNOW I have muscles at the end of my workout -- I did tri's on Saturday and my arms were shaking when I was done -- and they are fairly sore the next day. I also increase the weight with every set that I do.

cwolfman13

I'm going to go out on a limb here and assume you're pretty new to lifting...if that is the case, you do not have the requisite knowledge to invent your own program. For best results, do an actual tried and true program that has been developed by professionals; your progress much quicker and results will be much better.

Fitfully_me

So I decided to concentrate on different body parts every day since I wasn't feeling the burn the next day when doing the whole body. I'm wondering should I do the lower half, upper half and then the abs on another day or should I seperate the body parts even more?

"Feeling the burn the next day" What is the specific importance of this to you? Do you feel challenged with your current routine? Are you getting results the way you are training? How long have you been following your current routine?

I don't know that you've given us enough information to really "help" you. What types of workouts are you doing? Working with weights, body weight, machines, etc. What are your goals?

mammakisses

My goal is to tone up while losing weight.

I wouldn't say I'm a beginer to weight training since I've done it on and off for years. Mostly with workout videos. Now I'm trying to lift heavy with small reps for 3 sets.

I use body weight, free weights and a barbell.

I just want to feel tight and slightly sore so that I know I'm doing something right.

Thanks for all the tips. I'm now thinking I would like to seperate it this way: legs and glutes
Chest and back
Biceps, triceps, shoulders
Abs

Any other tips would be welcomed.

ironanimal

What's your tested max for deadlift, squat, bench and OHP?

Or C&J, Snatch?

Yeller_Sensation

My routine:

Mon: Back and Biceps (60 mins)
Tue: Legs (30 mins)
Wed: Chest and Shoulders (60 mins)
Thu: Legs (30 mins)
Fri: Triceps (with a few planks thrown in) (60 mins)
Sat: Legs (30 mins)
Sun: Rest

Mia_RagazzaTosta

Stick with full body programs. You may not feel it now, but give it a few weeks and you will.

JustJennie1

What's your tested max for deadlift, squat, bench and OHP?

Or C&J, Snatch?

What does that have to do with the OP wanting to change up what she does?

trogalicious

Stick with full body programs. You may not feel it now, but give it a few weeks and you will.

Yup.

NROLFW or Stronglifts.

iamkass

There is no problem with working one muscle group a day. That is how my workout goes and every other day I do legs and abs. For example this week looks like this:

Mon: Bi's/legs
Tues: chest/abs
Wed: back/legs
Thurs: shoulders/abs
Fri: tri's/Legs
Mon: bi's/abs

I also do 30 min. cardio before my workouts and ab and leg days are different. With regards to "feeling the burn" you're probably not lifting heavy enough. Do you go up in weight when you lift? Are you doing the movements in a slow and controlled manner, focusing on the muscle you're working and pausing at the top? I have been very conscious about doing this and let me tell you I KNOW I have muscles at the end of my workout -- I did tri's on Saturday and my arms were shaking when I was done -- and they are fairly sore the next day. I also increase the weight with every set that I do.

My week is very similar except I do arms (bi's and tri's) on one day and legs are only one day. I do alternate abs like you. I also do 30 minutes of cardio before hand. I was just wondering, do you focus on one part of the leg (hams, quads, calves) or do you do a full set all the time?

wareagle8706

Everyone is different but a basic split routine would be:

Chest, shoulders, tri's
Back and bi's
Legs and core

that's a three day a week weight lifting routine. pretty standard for beginners.

edit to add: after reading some responses I think I should explain the routine I just gave you. The reason you want to do back and bi's on the same day and chest and tri's on the same day is because they are complentary muscles. For example, when doing a pull up, in which the primary movers are your back muscles, your secondary movers are your biceps. Therefore, this helps exhaust those smaller muscle group (bi's in my example). It is just an easier way than dedicating an entire day to bi's and tri's. This way you are giving them a workout during the back portion of your workout (as a secondary muscle) and also during the part of your workout that you dedicate to biceps (biceps curls, etc...). Hope that made sense.

JustJennie1

There is no problem with working one muscle group a day. That is how my workout goes and every other day I do legs and abs. For example this week looks like this:

Mon: Bi's/legs
Tues: chest/abs
Wed: back/legs
Thurs: shoulders/abs
Fri: tri's/Legs
Mon: bi's/abs

I also do 30 min. cardio before my workouts and ab and leg days are different. With regards to "feeling the burn" you're probably not lifting heavy enough. Do you go up in weight when you lift? Are you doing the movements in a slow and controlled manner, focusing on the muscle you're working and pausing at the top? I have been very conscious about doing this and let me tell you I KNOW I have muscles at the end of my workout -- I did tri's on Saturday and my arms were shaking when I was done -- and they are fairly sore the next day. I also increase the weight with every set that I do.

My week is very similar except I do arms (bi's and tri's) on one day and legs are only one day. I do alternate abs like you. I also do 30 minutes of cardio before hand. I was just wondering, do you focus on one part of the leg (hams, quads, calves) or do you do a full set all the time?

Depends on what I feel like doing. Lately I have thrown in a lot of squats - curtsey, pistol, regular. Lunges, step ups, dead lifts, good mornings. I'll do the "yes no" machine or use the cable to target the same areas and same with the donkey kick. I will do leg extensions, curl, press, and calves are done a couple times a week.

So to answer your question I try and hit a different part each time but I don't concentrate on just one part of the leg per time.

I love splitting it up like this. It gives me time to really focus on the muscles that I'm working and I'm not at the gym forever. My lifting takes an hour, maybe 75 minutes if I rest longer.

ironanimal

What's your tested max for deadlift, squat, bench and OHP?

Or C&J, Snatch?

What does that have to do with the OP wanting to change up what she does?

It has to do with her level of experience.

Knowing that allows us to give her better advice.

JustJennie1

What's your tested max for deadlift, squat, bench and OHP?

Or C&J, Snatch?

What does that have to do with the OP wanting to change up what she does?

It has to do with her level of experience.

Knowing that allows us to give her better advice.

Ooooh. So if someone has a really low amount of weight for the above then they'd be considered a "newbie"?

Yeah, don't agree.

I don't even know what my "tested max" is for any of those and I am far from new. Not to mention I don't do the C&J or snatches.

wareagle8706

What's your tested max for deadlift, squat, bench and OHP?

Or C&J, Snatch?

What does that have to do with the OP wanting to change up what she does?

It has to do with her level of experience.

Knowing that allows us to give her better advice.

still irrelevant. and instead of trying to sound experienced by throwing out lifts, you could've just asked her how experienced she was.

ironanimal

What's your tested max for deadlift, squat, bench and OHP?

Or C&J, Snatch?

What does that have to do with the OP wanting to change up what she does?

It has to do with her level of experience.

Knowing that allows us to give her better advice.

Ooooh. So if someone has a really low amount of weight for the above then they'd be considered a "newbie"?

Yeah, don't agree.

I don't even know what my "tested max" is for any of those and I am far from new. Not to mention I don't do the C&J or snatches.

Mhmm.

If she produced numbers for any of them, I'd consider her above newbie to be honest, since it would mean she understood what I meant.

You're very catty.

JustJennie1

What's your tested max for deadlift, squat, bench and OHP?

Or C&J, Snatch?

What does that have to do with the OP wanting to change up what she does?

It has to do with her level of experience.

Knowing that allows us to give her better advice.

Ooooh. So if someone has a really low amount of weight for the above then they'd be considered a "newbie"?

Yeah, don't agree.

I don't even know what my "tested max" is for any of those and I am far from new. Not to mention I don't do the C&J or snatches.

Mhmm.

If she produced numbers for any of them, I'd consider her above newbie to be honest, since it would mean she understood what I meant.

You're very catty.

I'm not being catty I just fail to see how this is going to allow you to help the OP.

So basically (according to you) I'm a "newbie" since I really don't spend any time thinking about what my tested max is and because (again according to you) I "didn't understand the question".

I just saw no relevance.

Apparently I'm not the only one:

still irrelevant. and instead of trying to sound experienced by throwing out lifts, you could've just asked her how experienced she was.

GetSoda

What's your tested max for deadlift, squat, bench and OHP?

Or C&J, Snatch?

What does that have to do with the OP wanting to change up what she does?

It has to do with her level of experience.

Knowing that allows us to give her better advice.

Ooooh. So if someone has a really low amount of weight for the above then they'd be considered a "newbie"?

Yeah, don't agree.

I don't even know what my "tested max" is for any of those and I am far from new. Not to mention I don't do the C&J or snatches.

Mhmm.

If she produced numbers for any of them, I'd consider her above newbie to be honest, since it would mean she understood what I meant.

You're very catty.

I'm not being catty I just fail to see how this is going to allow you to help the OP.

So basically (according to you) I'm a "newbie" since I really don't spend any time thinking about what my tested max is and because (again according to you) I "didn't understand the question".

I just saw no relevance.

Apparently I'm not the only one:

still irrelevant. and instead of trying to sound experienced by throwing out lifts, you could've just asked her how experienced she was.

Ironanimal is on the right track. Knowing someone's maxes is helpful when talking programming. Someone doesn't need to test a one rep max, but someone knows that they can "Overhead press 115 for 5 reps" and that's good enough.

Someone that benches 50 lbs and has benched for 10 years is a newbie.
Someone that benches 190 lbs and has benched for 1 year is intermediate.

Newbie refers to a lot more than just time. It refers to level of development. Someone that still has a relatively low level of development, regardless of time trained, still recovers and develops like a beginner when the correct programming is applied.

ironanimal

I'm not being catty I just fail to see how this is going to allow you to help the OP.

So basically (according to you) I'm a "newbie" since I really don't spend any time thinking about what my tested max is and because (again according to you) I "didn't understand the question".

I just saw no relevance.

Apparently I'm not the only one:

still irrelevant. and instead of trying to sound experienced by throwing out lifts, you could've just asked her how experienced she was.

My apologies. I must remember not to mention the best exercises for overall fitness and strength when discussing fitness and strength, lest I offend someone. Tested maxes are a measure of progress within lifting - yes? If you take issue with that, there's not really a lot more I can say that won't cause you further trauma.

iamkass

There is no problem with working one muscle group a day. That is how my workout goes and every other day I do legs and abs. For example this week looks like this:

Mon: Bi's/legs
Tues: chest/abs
Wed: back/legs
Thurs: shoulders/abs
Fri: tri's/Legs
Mon: bi's/abs

I also do 30 min. cardio before my workouts and ab and leg days are different. With regards to "feeling the burn" you're probably not lifting heavy enough. Do you go up in weight when you lift? Are you doing the movements in a slow and controlled manner, focusing on the muscle you're working and pausing at the top? I have been very conscious about doing this and let me tell you I KNOW I have muscles at the end of my workout -- I did tri's on Saturday and my arms were shaking when I was done -- and they are fairly sore the next day. I also increase the weight with every set that I do.

My week is very similar except I do arms (bi's and tri's) on one day and legs are only one day. I do alternate abs like you. I also do 30 minutes of cardio before hand. I was just wondering, do you focus on one part of the leg (hams, quads, calves) or do you do a full set all the time?

Depends on what I feel like doing. Lately I have thrown in a lot of squats - curtsey, pistol, regular. Lunges, step ups, dead lifts, good mornings. I'll do the "yes no" machine or use the cable to target the same areas and same with the donkey kick. I will do leg extensions, curl, press, and calves are done a couple times a week.

So to answer your question I try and hit a different part each time but I don't concentrate on just one part of the leg per time.

I love splitting it up like this. It gives me time to really focus on the muscles that I'm working and I'm not at the gym forever. My lifting takes an hour, maybe 75 minutes if I rest longer.

Thanks for the response! I just recently started lifting and I really want to do more legs but I lift with my boyfriend who has rock hard legs and it's on the bottom of his priority list. I may have to go do my own thing.

MsEndomorph

I'm the worlds slowest work-outer, so I don't do full body or I'd spend 5 hours at the gym every time.

If I warm up for 15 minutes, split my workout up by muscle group, and spend 25 minutes on cardio afterward, I can get it all day in an hour and a half, 4xs a week.

I do legs and glutes, arms and shoulders, abs and back, and some sort of torture with my trainer. Lately it's been an obscene amount of chest work since she's figured out that I avoid it like the plague. It works for me because it keep me way less overwhelmed.

GetSoda

I'm the worlds slowest work-outer, so I don't do full body or I'd spend 5 hours at the gym every time.

If I warm up for 15 minutes, split my workout up by muscle group, and spend 25 minutes on cardio afterward, I can get it all day in an hour and a half, 4xs a week.

I do legs and glutes, arms and shoulders, abs and back, and some sort of torture with my trainer. Lately it's been an obscene amount of chest work since she's figured out that I avoid it like the plague. It works for me because it keep me way less overwhelmed.

You can do full body in 45 minutes or less.

Day A:

Squat
Deadlift
Bench Press

Day B:

Squat
Pendlay Row
Overhead press.

Three days a week, alternate A-B. And Voila, whole body worked in the most efficient way possible.

sabified

Sorry OP, I'm no help, but bump to save the info

IronPlayground

Here's my 2 cents. You will get more bang for your buck by sticking with the compound lifts (squats, deadlifts, bench press and standing overhead press) These work multiple muscle groups and will help you accomplish your goal of burning fat and gaining strength. Secondly, they could cut down on your workout time. The other benefits of compounds loaded through the spine, especially for women, is the increase in bone density. This becomes a big deal as we age and bones become weaker.

There is nothing wrong with doing a 4 day split routine of upper/lower.

Day 1 - Squats w/ accessory lifts
Day 2 - Overhead Press w/ accessory lifts
Day 3 - Deadlifts w/ accessory lifts
Day 4 - Bench Press w/ accessory lifts

erickirb

I'm the worlds slowest work-outer, so I don't do full body or I'd spend 5 hours at the gym every time.

If I warm up for 15 minutes, split my workout up by muscle group, and spend 25 minutes on cardio afterward, I can get it all day in an hour and a half, 4xs a week.

I do legs and glutes, arms and shoulders, abs and back, and some sort of torture with my trainer. Lately it's been an obscene amount of chest work since she's figured out that I avoid it like the plague. It works for me because it keep me way less overwhelmed.

You don't need hours to hit the full body, many full body lifting programs only have you do 3-4 exercises (3-5 sets/exercise) to hit the whole body in one day (As an example of 3 lifts to hit the whole body; Bench Press, Squat, and Rows. You hit chest, shoulders and triceps with the benchpress; Quads, Glutes, Hamstrings, and Abs with Squats; and Back, biceps, forearms, and abs with Rows)

DopeItUp

What's your tested max for deadlift, squat, bench and OHP?

Or C&J, Snatch?

What does that have to do with the OP wanting to change up what she does?

It has to do with her level of experience.

Knowing that allows us to give her better advice.

Ooooh. So if someone has a really low amount of weight for the above then they'd be considered a "newbie"?

Yeah, don't agree.

I don't even know what my "tested max" is for any of those and I am far from new. Not to mention I don't do the C&J or snatches.

Mhmm.

If she produced numbers for any of them, I'd consider her above newbie to be honest, since it would mean she understood what I meant.

You're very catty.

I'm not being catty I just fail to see how this is going to allow you to help the OP.

So basically (according to you) I'm a "newbie" since I really don't spend any time thinking about what my tested max is and because (again according to you) I "didn't understand the question".

I just saw no relevance.

Apparently I'm not the only one:

still irrelevant. and instead of trying to sound experienced by throwing out lifts, you could've just asked her how experienced she was.

Ironanimal is on the right track. Knowing someone's maxes is helpful when talking programming. Someone doesn't need to test a one rep max, but someone knows that they can "Overhead press 115 for 5 reps" and that's good enough.

Someone that benches 50 lbs and has benched for 10 years is a newbie.
Someone that benches 190 lbs and has benched for 1 year is intermediate.

Newbie refers to a lot more than just time. It refers to level of development. Someone that still has a relatively low level of development, regardless of time trained, still recovers and develops like a beginner when the correct programming is applied.

Well said. There's a lot of defensiveness going on that is really unnecessary. The advice needs to cater to the user's level of experience/ability so these questions are very valid.

I'm the worlds slowest work-outer, so I don't do full body or I'd spend 5 hours at the gym every time.

If I warm up for 15 minutes, split my workout up by muscle group, and spend 25 minutes on cardio afterward, I can get it all day in an hour and a half, 4xs a week.

I do legs and glutes, arms and shoulders, abs and back, and some sort of torture with my trainer. Lately it's been an obscene amount of chest work since she's figured out that I avoid it like the plague. It works for me because it keep me way less overwhelmed.

One of the biggest advantages of doing a full-body movement program is the time savings. You can do something like Stronglifts which is only 3-4 exercises a day, 3x a week. 30-45 mins can knock it out.

mammakisses

I gotta look into stronglifts and I really need to buy NROLFW.

I just finished a 40 minutes workout with dumbells for my bicep, tricep and shoulders. I'm feeling it already so I think that splitting it up was a good idea.