Lifting: “dedicated body part days” vs. “distributed days”

timg760

First of all, let me apologize in advance if this is a frequently discussed topic… I tried the Search first and couldn’t find anything to answer this question, so here goes.

My current lifting program is a M-W-F lifting schedule, dumbells only, that I got from muscleandfitness.com. It looks generally like this (the ab stuff I added myself):

Mon – Chest/Triceps Day
3x Chest exercises (3x = 3 Different lifts targeted at the pecs… same for triceps, biceps, etc)
3x Tricep exercises
1x abs

Wed – Back/Biceps Day
3x Back exercises
3x bicep exercises
1x abs

Fri – Legs/Shoulders Day
5x legs exercises
4x shoulders
1x abs

I should also add that I am currently eating at a deficit of TDEE – 13% (ish).

Previously I was doing another program that I got from the same website. The previous program didn’t use the concept of “dedicated (body part) Days” so much, and distributed exercises more like this:

Mon/Wed/Fri (

1x chest (each day is a different exercise for each body part)
1x back
1x tricep
1x bicep
1-2x shoulders
1-2x legs
1x abs

I am looking for opinions or data on whether the “dedicated body part days” are better than “distributed days” in which each day exercises all “parts”. I find that I have trouble with doing all the reps I’d like to, for example, of the triceps, by the time I get to the last tricep exercise for Monday (even if I alternate chest/tricep/chest/tricep). Same goes for Biceps. Having a tough time making progress with the arms in general.

Thanks,

TG

explosivedonut

I personally like dedicated days.You are working out 3 times a week. In my opinion it is better to do it that way. You can give body parts time to rest and recover, and then up the weigh for the next week.

I also like to emphasize compound movements (bench press, squat, overhead press, deadlift) in addition to isolation moves.

ElliottTN

I hate to be "that" guy but this is one of those cases where one size does not fit all depending on where you are with your fitness goals.

My opinion (note opinion) is that if you are new or even just intermediate to lifting than it would be more efficient to use a full body several times a week so your body can really thrive from the frequency. I also don't think it would be an efficient use of your time to hit your triceps from 5 different angles on one day until you have a much more advanced and developed tricep.

On the other end of the spectrum where you are more developed it very well be worth it to hit your tricep from 5 different angles if your tricep has an awesome base and is an advanced state. Body part days would be an efficient use of time then because you really have a diminishing return the longer your workouts are past a certain point. That said, a bodybuilder or strength athlete would use specific body part days to hit his arms for an efficient workout.

Two things to note: most importantly this is only my opinion. Also, both workouts will give you progress but key is to find the most efficient workout for you in your current state.

tonynguyen75

A few questions...
Can you do any more than the three days? 5 leg exercises with 4 shoulder exercises is a lot of volume in one day, I'm assuming you're doing either 3 sets or 5 sets for each exercise, that's 27-45 sets? Quite a lot of volume, IMO.

Another thing to consider is how long have you been lifting? If you're still a novice, many recommend going on a legit beginners program... Strong Lifts/Starting Strength/IceCream Fitness 5x5 etc.

timg760

Thanks a lot guys. I'm not that advanced, probably considered a beginner since I've only been seriously lifting since the beginning of August 2013. Maybe I've been too ambitious and should dial it back a hair until i am more advanced and have more strength in the areas i have trouble with.

Incidentally, I do cardio on my rest days, Tue/Thur/Sat or Sunday.... a 5k run at race pace. I could lift on those days too but that might be taking advantage of my very flexible schedule and my very flexible family...!

tonynguyen75

That's fine, you can still lift on just 3 days a week, but if you do, I would suggest moving to a good full body program. Especially since you're still a beginner. Many of those programs will give you 2 days, say Workout A and Workout B. You just have to alternate.

So for you, since you do MWF. You'd do A B A on week 1, then B A B on week 2. Keeps it simple.

jacksonpt

It depends mostly on how long it takes you to recover between workouts and secondarily what your specific goals are.

If you recover quickly enough to do full body 2-3x a week, that's generally better. If you need extra time to workout, then splits are a good option.

Goals will also play a role in the conversation, but for the average MFPer won't be a big enough deal to outweigh the benefits of hitting each body part multiple times per week.



On a side note... adherence and effort should be considered. If you're more apt to stick with and kick *kitten* with a split routine, then go that route. A less efficient routine that you crush will be more beneficial than a "perfect" routine that you half-*kitten*.

.

4legsRbetterthan2

Bump

TiberiusClaudis

Like the other gym rats said, it depends. But...I personally love full body workouts, I was very skeptical at first. You can always try one way for 6 or 8 weeks and then try the other. I change my routine every 6 weeks, if nothing else, to make it less boring.

Main thing, get in the gym and away from the frige.

You are on the right path. Good Luck!

timg760

Thanks for all the feedback guys. Great food for thought!

BTW my short term goals are to drop that pesky last 15 lbs and/or get my waist size below 36" (34" would be great), and to get strong.

Long term... get a little more mass.

Thanks again!

TG

Capt_Apollo

I hate to be "that" guy but this is one of those cases where one size does not fit all depending on where you are with your fitness goals.

My opinion (note opinion) is that if you are new or even just intermediate to lifting than it would be more efficient to use a full body several times a week so your body can really thrive from the frequency. I also don't think it would be an efficient use of your time to hit your triceps from 5 different angles on one day until you have a much more advanced and developed tricep.

On the other end of the spectrum where you are more developed it very well be worth it to hit your tricep from 5 different angles if your tricep has an awesome base and is an advanced state. Body part days would be an efficient use of time then because you really have a diminishing return the longer your workouts are past a certain point. That said, a bodybuilder or strength athlete would use specific body part days to hit his arms for an efficient workout.

Two things to note: most importantly this is only my opinion. Also, both workouts will give you progress but key is to find the most efficient workout for you in your current state.

pretty much this.

you know what happens when beginners have dedicated body parts days?? they tend to skip their least favorite days.

Capt_Apollo

this article really helped me out in the beginning, figuring out how to put a full body circuit together.

cwolfman13

I hate to be "that" guy but this is one of those cases where one size does not fit all depending on where you are with your fitness goals.

My opinion (note opinion) is that if you are new or even just intermediate to lifting than it would be more efficient to use a full body several times a week so your body can really thrive from the frequency. I also don't think it would be an efficient use of your time to hit your triceps from 5 different angles on one day until you have a much more advanced and developed tricep.

On the other end of the spectrum where you are more developed it very well be worth it to hit your tricep from 5 different angles if your tricep has an awesome base and is an advanced state. Body part days would be an efficient use of time then because you really have a diminishing return the longer your workouts are past a certain point. That said, a bodybuilder or strength athlete would use specific body part days to hit his arms for an efficient workout.

Two things to note: most importantly this is only my opinion. Also, both workouts will give you progress but key is to find the most efficient workout for you in your current state.

pretty much this.

you know what happens when beginners have dedicated body parts days?? they tend to skip their least favorite days.

werd....

jollyjoe321

I hate to be "that" guy but this is one of those cases where one size does not fit all depending on where you are with your fitness goals.

My opinion (note opinion) is that if you are new or even just intermediate to lifting than it would be more efficient to use a full body several times a week so your body can really thrive from the frequency. I also don't think it would be an efficient use of your time to hit your triceps from 5 different angles on one day until you have a much more advanced and developed tricep.

On the other end of the spectrum where you are more developed it very well be worth it to hit your tricep from 5 different angles if your tricep has an awesome base and is an advanced state. Body part days would be an efficient use of time then because you really have a diminishing return the longer your workouts are past a certain point. That said, a bodybuilder or strength athlete would use specific body part days to hit his arms for an efficient workout.

Two things to note: most importantly this is only my opinion. Also, both workouts will give you progress but key is to find the most efficient workout for you in your current state.

pretty much this.

you know what happens when beginners have dedicated body parts days?? they tend to skip their least favorite days.

Sad but true x)

explosivedonut

I hate to be "that" guy but this is one of those cases where one size does not fit all depending on where you are with your fitness goals.

My opinion (note opinion) is that if you are new or even just intermediate to lifting than it would be more efficient to use a full body several times a week so your body can really thrive from the frequency. I also don't think it would be an efficient use of your time to hit your triceps from 5 different angles on one day until you have a much more advanced and developed tricep.

On the other end of the spectrum where you are more developed it very well be worth it to hit your tricep from 5 different angles if your tricep has an awesome base and is an advanced state. Body part days would be an efficient use of time then because you really have a diminishing return the longer your workouts are past a certain point. That said, a bodybuilder or strength athlete would use specific body part days to hit his arms for an efficient workout.

Two things to note: most importantly this is only my opinion. Also, both workouts will give you progress but key is to find the most efficient workout for you in your current state.

pretty much this.

you know what happens when beginners have dedicated body parts days?? they tend to skip their least favorite days.

but... but... I love all my days equally...

Capt_Apollo

I hate to be "that" guy but this is one of those cases where one size does not fit all depending on where you are with your fitness goals.

My opinion (note opinion) is that if you are new or even just intermediate to lifting than it would be more efficient to use a full body several times a week so your body can really thrive from the frequency. I also don't think it would be an efficient use of your time to hit your triceps from 5 different angles on one day until you have a much more advanced and developed tricep.

On the other end of the spectrum where you are more developed it very well be worth it to hit your tricep from 5 different angles if your tricep has an awesome base and is an advanced state. Body part days would be an efficient use of time then because you really have a diminishing return the longer your workouts are past a certain point. That said, a bodybuilder or strength athlete would use specific body part days to hit his arms for an efficient workout.

Two things to note: most importantly this is only my opinion. Also, both workouts will give you progress but key is to find the most efficient workout for you in your current state.

pretty much this.

you know what happens when beginners have dedicated body parts days?? they tend to skip their least favorite days.

but... but... I love all my days equally...

didn't mean to imply everyone.

but a lot of people tend to either go light or not at all on their least favorite days. which are usually leg days.

explosivedonut

pretty much this.

you know what happens when beginners have dedicated body parts days?? they tend to skip their least favorite days.

but... but... I love all my days equally...

didn't mean to imply everyone.

but a lot of people tend to either go light or not at all on their least favorite days. which are usually leg days.

If I have to hate one type of people, it's people who skip leg days. Barbell squats are some of the manliest exercises you can do, next to deadlifts. Why wouldn't you want to be a badass who holds double your body weight on your back and then moves it through space and time?

mustgetmuscles1

The body part split has had great results for a lot of people so its hard to knock it BUT.... : )

I just dont think it is optimal for most lifters. Like everyone has said above, your split should really depend on experience, goals and recovery time.

The new lifter will generally benefit the most from the 3 day full body program. The volume and the weight are usually low on these but still allow for rapid improvements and recovery is easier.

As you get more advance recovery can start to slow down and if your goal is more aesthetic or you need to strengthen lagging parts you may add more accessory or isolation lifts in. This increases the amount of volume and time you are lifting. It would be a good idea to switch to something like and upper/lower split or a push/pull/legs split.

The four or five day body part split is really limiting your potential IMO. Muscle protein synthesis stays elevated for around 36 hours after lifting. If you are only working a muscle group once per week you are spending 4-5 days not actually building anything. Some people like to just destroy a muscle group with a lot of reps and sets but I dont think it necessary or optimal for natural or casual lifters.

ETA: You are lifting in a deficit and a there is some overlap in muscles being used for different days so it will probably work just fine if you like the program you are on.

explosivedonut

The body part split has had great results for a lot of people so its hard to knock it BUT.... : )

I just dont think it is optimal for most lifters. Like everyone has said above, your split should really depend on experience, goals and recovery time.

The new lifter will generally benefit the most from the 3 day full body program. The volume and the weight are usually low on these but still allow for rapid improvements and recovery is easier.

As you get more advance recovery can start to slow down and if your goal is more aesthetic or you need to strengthen lagging parts you may add more accessory or isolation lifts in. This increases the amount of volume and time you are lifting. It would be a good idea to switch to something like and upper/lower split or a push/pull/legs split.

The four or five day body part split is really limiting your potential IMO. Muscle protein synthesis stays elevated for around 36 hours after lifting. If you are only working a muscle group once per week you are spending 4-5 days not actually building anything. Some people like to just destroy a muscle group with a lot of reps and sets but I dont think it necessary or optimal for natural or casual lifters.

I am by no means an expert. Nor do I claim to be. That being said, though I do focus on a single muscle group at a time, I always include 1 or more compound lifts into my routine. I'm not sitting there doing 30 sets of bicep curls. In fact, my arm day contains both a close grip bench press, and chin ups. My back day include pull ups, and deadlifts. Leg day has squats. chest has bench press, incline bench, and decline bench. shoulders has sitting dumbbell shoulder press and standing military presses.

My routine is a mix of compound movements and isolation ones. Very rarely does a body part get a full 36 hours of rest

mustgetmuscles1

The body part split has had great results for a lot of people so its hard to knock it BUT.... : )

I just dont think it is optimal for most lifters. Like everyone has said above, your split should really depend on experience, goals and recovery time.

The new lifter will generally benefit the most from the 3 day full body program. The volume and the weight are usually low on these but still allow for rapid improvements and recovery is easier.

As you get more advance recovery can start to slow down and if your goal is more aesthetic or you need to strengthen lagging parts you may add more accessory or isolation lifts in. This increases the amount of volume and time you are lifting. It would be a good idea to switch to something like and upper/lower split or a push/pull/legs split.

The four or five day body part split is really limiting your potential IMO. Muscle protein synthesis stays elevated for around 36 hours after lifting. If you are only working a muscle group once per week you are spending 4-5 days not actually building anything. Some people like to just destroy a muscle group with a lot of reps and sets but I dont think it necessary or optimal for natural or casual lifters.

I am by no means an expert. Nor do I claim to be. That being said, though I do focus on a single muscle group at a time, I always include 1 or more compound lifts into my routine. I'm not sitting there doing 30 sets of bicep curls. In fact, my arm day contains both a close grip bench press, and chin ups. My back day include pull ups, and deadlifts. Leg day has squats. chest has bench press, incline bench, and decline bench. shoulders has sitting dumbbell shoulder press and standing military presses.

My routine is a mix of compound movements and isolation ones. Very rarely does a body part get a full 36 hours of rest

True I edited my post, probably as you were typing this, to add that.

Capt_Apollo

The body part split has had great results for a lot of people so its hard to knock it BUT.... : )

I just dont think it is optimal for most lifters. Like everyone has said above, your split should really depend on experience, goals and recovery time.

The new lifter will generally benefit the most from the 3 day full body program. The volume and the weight are usually low on these but still allow for rapid improvements and recovery is easier.

As you get more advance recovery can start to slow down and if your goal is more aesthetic or you need to strengthen lagging parts you may add more accessory or isolation lifts in. This increases the amount of volume and time you are lifting. It would be a good idea to switch to something like and upper/lower split or a push/pull/legs split.

The four or five day body part split is really limiting your potential IMO. Muscle protein synthesis stays elevated for around 36 hours after lifting. If you are only working a muscle group once per week you are spending 4-5 days not actually building anything. Some people like to just destroy a muscle group with a lot of reps and sets but I dont think it necessary or optimal for natural or casual lifters.

I am by no means an expert. Nor do I claim to be. That being said, though I do focus on a single muscle group at a time, I always include 1 or more compound lifts into my routine. I'm not sitting there doing 30 sets of bicep curls. In fact, my arm day contains both a close grip bench press, and chin ups. My back day include pull ups, and deadlifts. Leg day has squats. chest has bench press, incline bench, and decline bench. shoulders has sitting dumbbell shoulder press and standing military presses.

My routine is a mix of compound movements and isolation ones. Very rarely does a body part get a full 36 hours of rest

you are a bit more advanced then OP. we're talking about a guy like the OP, who is doing isolated movements exclusively.

i also lift and do 5/3/1, which has a day for squats, a day for dead lifts, a day for overhead press, and a day for bench press. each day starts of with a compound barbell lift. then, you do assistance/accessory/isolation lifts to target areas where improvement is desired.

BlueBombers

Totally agree with the compound lifts.

I do 3 days of full body weight training per week which consists of just compound lifts.

mustgetmuscles1

i also lift and do 5/3/1, which has a day for squats, a day for dead lifts, a day for overhead press, and a day for bench press. each day starts of with a compound barbell lift. then, you do assistance/accessory/isolation lifts to target areas where improvement is desired.

I also do the 5/3/1 program for the big compound lifts and do what is basically an upper/lower split for accessories.

MisterDerpington

Especially since you're trying to lose weight, doing full body workout with mostly compound lifts is not a more efficient way of working out, but will burn a lot more calories than isolation exercises.

mryak750

3 day full body is great because anytime your in the Gym you can do whatever you want without worrying about working the same muscles on consecutive days. The other splits are good but, I like to be able to go to the gym and do whatever I want...and sometimes I workout with others so its easier to incoorperate their routines that day

timg760

I should clarify that my program incorporates some compound stuff, but done with dumbells. I do squats and deadlifts, step-ups and lunges (those last 2 apparently qualify as compound), all with dumbells currently.

At some point i will have to move to barbells, i think, when i can consistently work with a spotter, but right now i use a free gym at work, and can't always do my workout at the same time every day.

ndj1979

OP - you have already received some solid advice..

I will just add that for the beginner phase three day total body workouts with cardio mixed in off days..make sure you have at least one, one hundred percent rest day ...

total body workout where you hit arms/legs/back/shoulders/legs will be optimal at beginning..once you drop that 15 pounds and become more "advanced" you can move to more of an upper/lower split with less cardio....

ndj1979

I should clarify that my program incorporates some compound stuff, but done with dumbells. I do squats and deadlifts, step-ups and lunges (those last 2 apparently qualify as compound), all with dumbells currently.

At some point i will have to move to barbells, i think, when i can consistently work with a spotter, but right now i use a free gym at work, and can't always do my workout at the same time every day.

start learning to use the good ole barbell..

nothing wrong with dumbbells but for squats and deads you really want to go barbell style...

gmallan

I should clarify that my program incorporates some compound stuff, but done with dumbells. I do squats and deadlifts, step-ups and lunges (those last 2 apparently qualify as compound), all with dumbells currently.

At some point i will have to move to barbells, i think, when i can consistently work with a spotter, but right now i use a free gym at work, and can't always do my workout at the same time every day.

start learning to use the good ole barbell..

nothing wrong with dumbbells but for squats and deads you really want to go barbell style...

Another vote for the 3 times per week full body workout. I think the biggest mistake I made as a beginner was to split body parts too early (I'd consider myself intermediate now and I still do full body workouts because I'm still progressing and if it ain't broke don't fix it IMO)

Start having a go with a barbell if you've got access, it's not as scary as you'd think and remember that you don't have to work to failure to get results. After a while you'll have a good idea when you're getting close to failure and can stop that rep or two short. Hopefully your gym has a squat rack with safety rails. Set it up with the rails at the right height and practise failing a few times with a lighter weight so you are comfortable bailing out without hurting yourself if you need to.

Deadlifts would be a good one to start doing with a barbell because you don't really need a spotter. If you can't lift the weight you just drop it back onto the ground

neandermagnon

I hate to be "that" guy but this is one of those cases where one size does not fit all depending on where you are with your fitness goals.

My opinion (note opinion) is that if you are new or even just intermediate to lifting than it would be more efficient to use a full body several times a week so your body can really thrive from the frequency. I also don't think it would be an efficient use of your time to hit your triceps from 5 different angles on one day until you have a much more advanced and developed tricep.

On the other end of the spectrum where you are more developed it very well be worth it to hit your tricep from 5 different angles if your tricep has an awesome base and is an advanced state. Body part days would be an efficient use of time then because you really have a diminishing return the longer your workouts are past a certain point. That said, a bodybuilder or strength athlete would use specific body part days to hit his arms for an efficient workout.

Two things to note: most importantly this is only my opinion. Also, both workouts will give you progress but key is to find the most efficient workout for you in your current state.

^^^ this

Additionally, you need to consider your goal.... strength or physique. For beginners, these amount to pretty much the same, i.e. a good basic beginner's programme like Starting Strength or Stronglifts5x5 or similar...... for intermediate/advanced, then it does matter. If your goal is strength, then you need to do a powerlifting intermediate or advanced programme, or if your goal is physique then you need to do an intermediate or advanced bodybuilding programme. The above advice is for bodybuilding. In any case, these are all issues that you need to consider.

DaniH826

I'm of the opinion that the best program is the one you enjoy, that fits into your overall fitness approach and suits your available equipment and workout space and schedule, and that you're going to stick with.

I personally am doing a homebaked 3x8 compound barbell program that suits me just fine. I up my weights regularly and am happy with my progress and the fact that I'm still enjoying swinging barbells around 10 months into it, which is a record for me.

There's many beginner lifting programs out there to choose from. If you're going for size in addition to strength, you may consider doing something like AllPro's Beginner routine, maybe modify it to the dumbbells you have available. You can do a Google search on it. Of course there's Stronglifts and Starting Strength that focus strictly on the big lifts with no accessory work for starting lifters, but you really need barbells for those.

If you stick with the basic guidelines of hitting all muscle groups and making sure you add weight regularly, then "optimal" probably isn't something you should be too concerned with because us non-professionals can get away with non-optimal training to achieve our non-professional goals of general fitness and solid base strength, with some nice muscle definition along the way, eventually.

You can make some really nice progression with heavy dumbbells if you do the right lifts. You don't absolutely *need* barbells, but they sure are a lot of fun.

Alternately if your gym has kettlebells available, you could try those out for size too. They're fun and wildly effective. You can do body weight workouts also which, if done correctly, can help you make some nice strength gains and develop a solid build. Look at stuff like Convict Conditioning or You Are Your Own Gym if you're interested.

Sky's the limit, really. There's enough programs out there that are developed by people who know what they're doing, to find something that suits you. Again, if you stick to proven overall principles, you really can't go wrong, and any debating will be strictly about personal preference.