Workout Split
teddybar3
Posts: 14 Member
I am trying to decide between a 3 days split and a 5 day split for weightlifting. What do you guys this is better?
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Replies
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Personally I prefer a 3 day split because im hitting all my muscle groups twice a week and I notice that I get less sore if I do it like this compared to a 5 day split. Really tho do whatever you think you'll be able to stick with consistently.
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How long have you been lifting? What are your goals?
For me, 5 days is too much. I prefer 3 or 4.2 -
How long have you been lifting? What are your goals?
For me, 5 days is too much. I prefer 3 or 4.
I was lifting for 6 months then got pregnant and had to stop. Now I'm 7months PP trying to get back to it. My goals are basically to get back into shape, lower my body fat percentage and get some nice lean muscle.0 -
I'd recommend a 3 day full body for you.
Another option is a 4 day upper/lower program0 -
I like to train 6 times a week. Others prefer 2/3.
What fits your schedule and goals?0 -
I do 4x week for lifting (I have a trainer who set up my basic routine) and I really enjoy it. If you want, you can message me for my split and I'll send it to you. I do MTRF, then do a group class W and Sat (or Sun depending on the week), and do cardio wherever it feels right. I say, try one out for a month, see if you like it, and if you don't, try the other for a month and make your adjustments from there. I think it's important for whatever you choose to do, make sure you stick with it for awhile to see if it's right. I don't think you can make a decision on a workout routine in a week.
Good luck!!
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I agree about whatever fits your schedule.. life with a 7 month old can be a little hectic. I prefer a 3 day full body program for that reason. I had/have great postpartum results doing that.. but some people prefer a split.0
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I am trying to decide between a 3 days split and a 5 day split for weightlifting. What do you guys this is better?
Three days per week is typical of a full body program rather than a split...four or five days are typical of a split. Personally, I see little point in doing a split unless you're specifically looking for volume to put on mass...or just really like hanging out in the gym. A full body program is great for overall fitness and sculpting a nice physique and is where most beginners should really start anyway...but it's just as applicable to intermediate and advanced lifters alike.
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I'd recommend a 3 day full body for you.
Another option is a 4 day upper/lower program
For someone still relatively new to lifting, this is what I would recommend as well. And depending what you are looking to get out of a routine, you can choose from one of the below.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p10 -
cwolfman13 wrote: »I am trying to decide between a 3 days split and a 5 day split for weightlifting. What do you guys this is better?
Three days per week is typical of a full body program rather than a split...four or five days are typical of a split. Personally, I see little point in doing a split unless you're specifically looking for volume to put on mass...or just really like hanging out in the gym. A full body program is great for overall fitness and sculpting a nice physique and is where most beginners should really start anyway...but it's just as applicable to intermediate and advanced lifters alike.
I'm glad to see this point, because I am not really a beginner but love full body and don't see myself switching any time soon.0 -
Prior to baby i was doing a 5 days split and it worked well. But I'm not sure about a 3 day full body workout. I really enjoy lifting heavy weights amd kinda dont want to give that up. I do not go to a gym at all, I have a barbell and some dumbbells at home. I may return to a full body but probably at 5 days a week, thats what i did when I first started out and it toned me up really well.0
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Prior to baby i was doing a 5 days split and it worked well. But I'm not sure about a 3 day full body workout. I really enjoy lifting heavy weights amd kinda dont want to give that up. I do not go to a gym at all, I have a barbell and some dumbbells at home. I may return to a full body but probably at 5 days a week, thats what i did when I first started out and it toned me up really well.
I don't understand why you feel you'd have to give up heavy weights @ 3 days/week?2 -
If you want to find a 5 day program then go for it. There are plenty out there.
Just don't assume that a 5 day split will do more than a 3 day full body. Less is often more in lifting.1 -
Prior to baby i was doing a 5 days split and it worked well. But I'm not sure about a 3 day full body workout. I really enjoy lifting heavy weights amd kinda dont want to give that up. I do not go to a gym at all, I have a barbell and some dumbbells at home. I may return to a full body but probably at 5 days a week, thats what i did when I first started out and it toned me up really well.
I don't understand why you feel you'd have to give up heavy weights @ 3 days/week?
I simply don't have time for both, i also have a 4 year old.0 -
Prior to baby i was doing a 5 days split and it worked well. But I'm not sure about a 3 day full body workout. I really enjoy lifting heavy weights amd kinda dont want to give that up. I do not go to a gym at all, I have a barbell and some dumbbells at home. I may return to a full body but probably at 5 days a week, thats what i did when I first started out and it toned me up really well.
A lot of 3x full body programs are specifically "heavy"...so not sure why you would think you couldn't lift "heavy" with a 3x full body program.2 -
Prior to baby i was doing a 5 days split and it worked well. But I'm not sure about a 3 day full body workout. I really enjoy lifting heavy weights amd kinda dont want to give that up. I do not go to a gym at all, I have a barbell and some dumbbells at home. I may return to a full body but probably at 5 days a week, thats what i did when I first started out and it toned me up really well.
I don't understand why you feel you'd have to give up heavy weights @ 3 days/week?
I simply don't have time for both, i also have a 4 year old.
:huh:
If you don't have time for a 3-day routine, how do you have time for a 5-day routine? If done right, the 3-day will probably take less time each day than the 5-day, anyway. Or, at least, not significantly more time.2 -
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Prior to baby i was doing a 5 days split and it worked well. But I'm not sure about a 3 day full body workout. I really enjoy lifting heavy weights amd kinda dont want to give that up. I do not go to a gym at all, I have a barbell and some dumbbells at home. I may return to a full body but probably at 5 days a week, thats what i did when I first started out and it toned me up really well.
I don't understand why you feel you'd have to give up heavy weights @ 3 days/week?
I simply don't have time for both, i also have a 4 year old.
:huh:
If you don't have time for a 3-day routine, how do you have time for a 5-day routine? If done right, the 3-day will probably take less time each day than the 5-day, anyway. Or, at least, not significantly more time.
I meant per day, full body heavy weightlifting would take over an hour and i cant take that long.0 -
Prior to baby i was doing a 5 days split and it worked well. But I'm not sure about a 3 day full body workout. I really enjoy lifting heavy weights amd kinda dont want to give that up. I do not go to a gym at all, I have a barbell and some dumbbells at home. I may return to a full body but probably at 5 days a week, thats what i did when I first started out and it toned me up really well.
I don't understand why you feel you'd have to give up heavy weights @ 3 days/week?
I simply don't have time for both, i also have a 4 year old.
:huh:
If you don't have time for a 3-day routine, how do you have time for a 5-day routine? If done right, the 3-day will probably take less time each day than the 5-day, anyway. Or, at least, not significantly more time.
I meant per day, full body heavy weightlifting would take over an hour and i cant take that long.
I do full body 3x per week and I'm in and out in an hour...most programs take about an hour.0 -
It takes me 75-90 minutes, start to finish, warm-up until last set, to do a full body program 3x/wk. I could do it in 60 minutes if I stuck to 3 exercises but I prefer to do more than that. This is in my home gym where I don't have to wait for equipment. I don't think it's far-fetched for somebody to say that they can't fit a full body workout into 60 minutes.
OP, you might like an upper/lower split, which you could run 4 days a week (2 upper days, 2 lower days.) You can do that within an hour. The other alternative is to do full body 4 days per week but vary intensity and you'd use fewer sets each day. Bret Contreras has written quite a bit about this so you might check out his website a bit.
ETA: Here's a link to a post from Contreras where he details a 4 day per week full body program: https://bretcontreras.com/how-to-design-an-optimal-glute-training-program/1 -
The full body routines I were doing were less than an hour and that included a warm up. And on my other days, I would do HIIT. And I have a 1 year old.0
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