3x a week lifting or split routine best for fat loss?

kassiebby1124

Okay so, I've been lifting consistently for a few months now. Not seen much difference in my weight (so I changed my macros and started measuring). Anyway, about a month ago I was put on a work out plan which required a 5 day split lifting routine. I'm trying to go from 36% body fat to 15%. Now, I like the routine. It focuses on muscle groups with a mixture of compound and isolation exercises; however, I'm not sure if I'm seeing many results from it. It's a nice work out though.

This is my current routine:


My question is, would it be better to follow a program like Starting Strength and Stronglifts or is what I'm doing good for fat loss? My diet is better now, btw.

Cherimoose

They both burn calories, but i would choose a full-body or upper/lower split since they're more functional. They're also less stressful to each body part. Your "day 3" for example has 9 sets of triceps, which is way overkill.. especially since you're working triceps on your 6 chest sets. Could cause elbow tendonitis or other overuse injuries.

As far as fat loss, that's going to come from a calorie deficit, so if you're not seeing results, look at your overall activity level and your calorie intake.

Mr_Knight

I'm trying to go from 36% body fat to 15%.

That big a reduction is going to be all diet, it really doesn't matter what you do for a routine.

kagevf

They both burn calories, but i would choose a full-body or upper/lower split since they're more functional. They're also less stressful to each body part. Your "day 3" for example has 9 sets of triceps, which is way overkill.. especially since you're working triceps on your 6 chest sets. Could cause elbow tendonitis or other overuse injuries.

As far as fat loss, that's going to come from a calorie deficit, so if you're not seeing results, look at your overall activity level and your calorie intake.

I agree with kassie.

eat on a deficit and keep your workout with less rest in between sets.

DavPul

eating in a deficit while following a resistance training program is best for fat loss. which routine you do is completely up to you.

DavPul

a 3x per week full body routine is "more functional"? what does that even mean?

meshashesha2012

in the OP you mention fat loss and weight loss. which are you measuring?

i find that combining eating at a deficit + strength training i see more of a difference in terms of fat loss and inch loss more so than scale loss.

last year when i lost 30 pounds i was regularly seeing changes in the inches lost but not so much in the scale weight and the scale losses would be like nothing for like 3 weeks (even though i was noticeably smaller) and then week 4 i would see a 5-8 pound change on the scale.

Cherimoose

a 3x per week full body routine is "more functional"? what does that even mean?

A full body or split routine more closely simulates how we tend to use our body outside the gym - using multiple muscle groups together, as opposed to working individual body parts in isolation. So theoretically they could better prepare people for real-world lifting scenarios than a 5 day split.

DavPul

There's a real world scenario where I have a 300 pound object in my chest and need to push it straight up? Or have a 400 pounds object on my upper back and the only thing that's required is that I bend my knees and straighten them? If you were talking about flipping tractor tires or swinging sandbags around, sure. But comparing a full body routine to a split routine and saying that one is more functional than the other, no.

chrisdavey

it's not functional unless it uses a bosu ball, every PT knows that...



WIth only a few months experience, I would stick to a full body beginner program. ICF 5x5 is a good one as it focusses on the big compounds but also includes some isolation exercises that are often missed with programs like stronglifts or starting strength.

DavPul

STAHP the bosu ball shaming!!!



brb, gonna do some 12 pound KB swings while straddling 2 bosu balls with an elastic band holding my knees together

chrisdavey

That's where it's at.

Yesterday, at work 2 couples came in. Guys split up, girls split up. Pair up for some quality functional training. Very entertaining for me anyway. Unsure if they achieved anything from it?

DavPul

LMAO! Maybe the benefit was that they were getting warmed up for group funtimes after they got all sweaty?

There's actually a guy at my place that really does that double bosu+KB swing combo. Only the elastic band was fictional but he's probably working on it. He's gonna slip up and end up on trial for manslaughter one of these days