Full body or split routine

MACnificence

Hi guys

So I'm wondering is there an advantage and if so what of doing a split routine over a 3 day full body routine ?
I'm currently following All Pros but have been suggested I add in more days lifting by some girls I follow on Instagram

Just wondering yer opinions on this ?

My main goal at the moment is to try and do some kind of recomp if at all possible

hearthemelody

This is what I recommend!

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

royvmax

Hi,

I started the stronglifts program about 6 months ago and have really enjoyed it, So much better than the split regime I was doing which left me painful and sore and feeling like not going to the gym! Stronglifts is simple and you only workout 3 times a week, the name of the gane is consistency. Its only 3 times a week but its got to be done, every single week. I have seen some good increases in strength but never bothered about diet so my weight never changed. Thats why I have joined here to keep a check on my calorific intake.

Give stronglifts a try-- its free. It only costs you if you join the 'inner circle' which is the community for feedback and encouragement. Warning - You will get a lot of emails from Medhi, the stronglifts guru, trying to encourage you to join the inner circle at 27dollars a month.

Feel free to friend me if you want more encouragement or advice.

cheers, Roy

Mother_Superior

I could be wrong about this, but if your goal is to do a recomp, I would do a mixed program with a couple days of compound lifts (upper/lower split), and then 2 or 3 days of hypertrophy split. Check out Layne Norton's PHAT for a good example.

ETA: Stronglifts is a great program, as well as Starting Strength, but they are geared more towards strength progression, specifically in beginners.

LishieFruit89

I do a split but that's because I have various injuries so if something hurts, I can skip the day to recover or modify it to work around it. Whereas when I was doing SL, I'd have to completely skop the lift day if my knee was acting up.

cafeaulait7

I do an UB/LB split because of conditions I have, too And I do it because it's shorter, so I can do other things (like dance or yoga) on the same day, after I lift.

I have to skip many more of my UB days than my LB days because my really bad condition is upper back/neck. There's no way I could lift heavy for those 3 days a week because they still flare me up and need a lot of recovery time. With my split, I do them heavy 2x a week with mobility/flexibility and bodyweight for them up to 2 more days a week. (edit: with the exception of a couple of lifts that don't flare me up, actually. I do those more than 2x).

Escape_Artist

I could be wrong about this, but if your goal is to do a recomp, I would do a mixed program with a couple days of compound lifts (upper/lower split), and then 2 or 3 days of hypertrophy split. Check out Layne Norton's PHAT for a good example.

ETA: Stronglifts is a great program, as well as Starting Strength, but they are geared more towards strength progression, specifically in beginners.

I second that. Phat is probably better on a recomp.
Its a bit hard to move from a 3 day full body to the 5 days Strength/Hypertrophy but it really is worth it onve you get the hang of it.

I guess you also havw to do what works best for you. Some people don't like splits and have great results using full body.

SaintGiff

I could be wrong about this, but if your goal is to do a recomp, I would do a mixed program with a couple days of compound lifts (upper/lower split), and then 2 or 3 days of hypertrophy split. Check out Layne Norton's PHAT for a good example.

ETA: Stronglifts is a great program, as well as Starting Strength, but they are geared more towards strength progression, specifically in beginners.

I had not seen Norton's PHAT routine before, but I have been doing something similar that I sort of fell into on my own for the past month and I am very please with the results I am getting. Similar in concept, anyway, but rather different in practice. Either way, you can count me in the Split Routines camp.

MACnificence

I've steered away from doing stronglifts because my gym doesn't have a squat rack so I was told it was hard to progress beyond a certain point

I just barely skimmed over layne nortons Phat routine one day so I will go back and look at that , is it based around 4 or 5 days lifting ?

From researching online (correct me if I'm wrong ) there doesn't seem to be a obvious reason for one being better than another just that there's pros and cons to both
I read an article that most bodybuilders do a split because it allows them to really focus in on specific body parts but compound lifts are just as effective and actually carry a better calorie burn

HMVOL7409

From researching online (correct me if I'm wrong ) there doesn't seem to be a obvious reason for one being better than another just that there's pros and cons to both
I read an article that most bodybuilders do a split because it allows them to really focus in on specific body parts but compound lifts are just as effective and actually carry a better calorie burn

Nortons Phat is based on 5 days. If you only can commit to 4, look up PHUL. Last sentence really doesn't make sense; doing a split or not, a reputable program has compounds as the focus of the workout regardless. I have done many split versions and prefer the bodypart split with strength/hyper focus due to volume and recovery. Compounds are always number one in my workout.

GradatimFerociter

I would stick to Allpro's if you are still seeing regular improvements.

MACnificence

From researching online (correct me if I'm wrong ) there doesn't seem to be a obvious reason for one being better than another just that there's pros and cons to both
I read an article that most bodybuilders do a split because it allows them to really focus in on specific body parts but compound lifts are just as effective and actually carry a better calorie burn

Nortons Phat is based on 5 days. If you only can commit to 4, look up PHUL. Last sentence really doesn't make sense; doing a split or not, a reputable program has compounds as the focus of the workout regardless. I have done many split versions and prefer the bodypart split with strength/hyper focus due to volume and recovery. Compounds are always number one in my





I think maybe he was just referring to the calorie burn in that workout doing 6 compound movements versus 2 compound movements and a few accessory again I don't know Im just relaying what he said in the article trying to weigh up pro and cons
I think 4 days would probably suit me better at the moment so I will look into PHUL I have never actually heard of that programme

Thanks for your help

MACnificence

I would stick to Allpro's if you are still seeing regular improvements.

All Pros is fine , I'm just getting a small bit bored of it now so was gunna change it up to put a little spring in my step going to the gym again

GradatimFerociter

I would stick to Allpro's if you are still seeing regular improvements.

All Pros is fine , I'm just getting a small bit bored of it now so was gunna change it up to put a little spring in my step going to the gym again

That's fair enough, how many cycles did you complete? Allpro does have intermediate routines if you are so inclined.

If you can still see regular progress on a full-body routine I would stick to a full-body routine, but of course the most important thing is to find something you enjoy. If you want to try something other than the common routines you could try Greyskull LP or something.