What lifting routine is better?

marie_2454

Would it be better to lift upper body/ lower body split 4 times a week for about 45 minutes each time, or full body lifting 3 times a week for about 1.5 hours? If I'm going to be doing the same exercises & the same amount of sets & reps, then does it matter? Just wondering. Thanks!

Cherimoose

If you're relatively new to lifting (<6 months), a full-body workout is usually better. But if it takes you 1.5 hours, you're probably not doing the best choice of exercises. My guess is you're doing a lot of isolation exercises (google the term if it's new to you). A typical workout doing mostly compound lifts takes under an hour.

marie_2454

I'm not really new to lifting (I've lifted off and on for years), but I haven't lifted regularly since last November. I'm doing a mix of compound and isolation exercises. I start with the compound lifts, then move on to some isolating ones when I have time (I usually do). I know the isolating moves aren't necessary, but I enjoy lifting so I usually do them. Right now my lower body consists of: squats, deadlifts, dumbbell step ups, and lunges doing 4 sets of 6, then 3-4 isolating moves (lying hamstring curl, knee extension, seated calf raise, sometimes the butt blaster thingy) for 2 sets of 8-10. For upper body I do 4 sets of 6 for bench press, OH dumbbell press, seated row, and lat pulldown, then back extension, biceps curls, triceps rope pulldown, and butterfly machine for 2 sets of 8-10. Part of the reason it takes so long is because when I do the compound moves I take longer breaks. My primary goal right now is to lose weight while maintaining as much muscle as possible. Thanks for your help!

jlclabo

I'm not really new to lifting (I've lifted off and on for years), but I haven't lifted regularly since last November. I'm doing a mix of compound and isolation exercises. I start with the compound lifts, then move on to some isolating ones when I have time (I usually do). I know the isolating moves aren't necessary, but I enjoy lifting so I usually do them. Right now my lower body consists of: squats, deadlifts, dumbbell step ups, and lunges doing 4 sets of 6, then 3-4 isolating moves (lying hamstring curl, knee extension, seated calf raise, sometimes the butt blaster thingy) for 2 sets of 8-10. For upper body I do 4 sets of 6 for bench press, OH dumbbell press, seated row, and lat pulldown, then back extension, biceps curls, triceps rope pulldown, and butterfly machine for 2 sets of 8-10. Part of the reason it takes so long is because when I do the compound moves I take longer breaks. My primary goal right now is to lose weight while maintaining as much muscle as possible. Thanks for your help!

if you are doing all that after squats and deadlifts you are doing them too light, lol... j/k... or am i... but seriously programing is very different for everyone. i always suggest if you are going to use a specific program to give it 4-6 weeks before you drop it and move on "because its not working". i see so many people hop around every week or even in the same week because they dont see results. they take time and when you find one that is working, keep progressing it. add weight to the lifts when applicable.

marie_2454

Lol I just did my lower body split today, but I only did 6 exercises. 3 compound (squats, deadlifts, & lunges) & 3 isolating (calf raises, knee extension, & lying hamstring curl) I increased my weights on squats (95 to 105, but I also went further down), deadlifts (95 to 115), & lunges (40 to 50). I still did 4 sets of 6, then did 2x10 for the other moves. The whole routine lasted 38 minutes, most of that from the first 3 exercises because I take longer breaks. I'm trying to push myself more so I can lift heavier. I also tried to run afterwards like I used to, but I barely made it .25 miles. My legs are worn out! Which is great! I'm going to stick with the split routine & go with 3 compound & 3 isolating movements each workout. I may change up the isolating ones, but my compound lifts will stay the same: squats, DL, lunges, & bench, row, & OH press. I'm going to stick with this for at least 6 weeks & then evaluate. Any other tips or suggestions to tweak my routine? I also plan on jogging a few times a week (not on lower body days lol) & incorporating some sprints & walking intervals as well.

My lifting routine now looks like:
Lower body- 2 times per week:
Squats- 4x6
DL- 4x6
Lunges- 4x6
Calf raises- 2x10
Knee extension- 2x10
Lying hamstring curl- 2x10

Upper body- 2 times per week
Bench press- 4x6
OH press- 4x6
Row- 4x6
Lat pulldowns- 2x10
Biceps curls- 2x10
Triceps curls- 2x10

I'll probably do some random ab work at the end of lifting a few times a week as well. I hate an work, so I'm just going to rotate some an exercises. Probably add 2-3 ab moves doing 2 sets of 25 or something.

scooterjay_wwis

Lol I just did my lower body split today, but I only did 6 exercises. 3 compound (squats, deadlifts, & lunges) & 3 isolating (calf raises, knee extension, & lying hamstring curl) I increased my weights on squats (95 to 105, but I also went further down), deadlifts (95 to 115), & lunges (40 to 50). I still did 4 sets of 6, then did 2x10 for the other moves. The whole routine lasted 38 minutes, most of that from the first 3 exercises because I take longer breaks. I'm trying to push myself more so I can lift heavier. I also tried to run afterwards like I used to, but I barely made it .25 miles. My legs are worn out! Which is great! I'm going to stick with the split routine & go with 3 compound & 3 isolating movements each workout. I may change up the isolating ones, but my compound lifts will stay the same: squats, DL, lunges, & bench, row, & OH press. I'm going to stick with this for at least 6 weeks & then evaluate. Any other tips or suggestions to tweak my routine? I also plan on jogging a few times a week (not on lower body days lol) & incorporating some sprints & walking intervals as well.

My lifting routine now looks like:
Lower body- 2 times per week:
Squats- 4x6
DL- 4x6
Lunges- 4x6
Calf raises- 2x10
Knee extension- 2x10
Lying hamstring curl- 2x10

Upper body- 2 times per week
Bench press- 4x6
OH press- 4x6
Row- 4x6
Lat pulldowns- 2x10
Biceps curls- 2x10
Triceps curls- 2x10

I'll probably do some random ab work at the end of lifting a few times a week as well. I hate an work, so I'm just going to rotate some an exercises. Probably add 2-3 ab moves doing 2 sets of 25 or something.

nice workout. I use StrongLifts 5x5 workout
It works complete body. 3 times a week and takes only about 45 minutes.
If interested check stronglifts.com

rick_po

Doing an upper/lower split 4 days a week means you hit each muscle twice a week. Doing a full body exercise 3 days a week, you hit each muscle 3 times a week. So the full body program is a tougher workout.

I think you should try to do the 3 per week full body workout as long as you can. Unfortunately, you'll eventually need more than 2 days to recover. When that happens, shift over to the split, which will give your muscles an extra recovery day.

Splits are also great for people with difficult schedules,. If you only have 30 minutes to workout a day, but can make it to the gym 7 days a week, a split is the answer to your prayers.

GradatimFerociter

It matters in as much as what you are doing may not be optimal for your goals. However, if you just want to get stronger and don't mind how long it takes then do exercises you enjoy and try to progress the weight, reps etc in some sort of structured way.

If you feel better, and are happy with your results then crack on.

livlovra

I really like the sound of your split. i am currently doing SL 5x5 but am starting to stall so will move on to a split after I drop to 5x3x1

3laine75

I really like the sound of your split. i am currently doing SL 5x5 but am starting to stall so will move on to a split after I drop to 5x3x1

Check out wendlers 5/3/1 - that's what I moved onto, same compound moves but in a split with assistance exercises.

v70t5m

I've read that women's muscles recover faster following lifting, so we do not need as much recovery time as males.

I would pay close attention to how you are feeling in the days following routines, as that will tell you how well/quickly you are recovering and what routine schedule works best for you.

JoRocka

damn that whole workout took you 40 minutes?

I typically do 3-4 with only one big compound and it takes me almost 90 minutes. Me thinks you are not going heavy enough.

Really I agree with sticking to a program. Find one you like- and go for it for 2 months. You should see results- most people don't get results because they want an answer in 2 weeks and that just isn't how this process works.

there is no right answer to which program is better- it's determined by
1.) your goals
2.) your desire/discipline/motivation with sticking to it.

find a program that fits both those needs and you'll be golden.

No_Finish_Line

didn't read everything, but if its really true that your doing the exact same number of sets and the only differnce is how you spread it out through the week, i don't think there will be much difference between the two. So out of those options, i'd say whatever fits your scheduel would be best.

marie_2454

damn that whole workout took you 40 minutes?

I typically do 3-4 with only one big compound and it takes me almost 90 minutes. Me thinks you are not going heavy enough.

Really I agree with sticking to a program. Find one you like- and go for it for 2 months. You should see results- most people don't get results because they want an answer in 2 weeks and that just isn't how this process works.

there is no right answer to which program is better- it's determined by
1.) your goals
2.) your desire/discipline/motivation with sticking to it.

find a program that fits both those needs and you'll be golden.

You're probably right that I'm not going heavy enough, but I'm still trying to get used to the movements using heavier weights. I've done the movements before, but didn't have access to really lift heavy, so I'm still in the process of increasing my weights to see what I can lift. Plus I'm still tweaking my squats a bit (working on going lower).

Anyway, if my primary goals are to lose weight/ fat/ lower body fat % and to get stronger, then what lifting schedule would be better? I kind of feel like in order to recover I should stick to the split and do both workouts twice a week, but if doing full body would be more effective I could do that.

I'm also doing the Tough Mudder in 6ish months and want to be in shape for that. Thanks!

astronomicals

both are fine, but, how you choose to add weight to the bar and how much volume you do will dictate whether or not the program works effectively. Theres more to programming than exercise selection, sets, and reps.

If your concern is to get as much work on form as possible than I'd have to suggest the 3 day FBW and concentrate on honing your form. Approach every set like its a 1RM.

Docmahi

if you are new to lifting I would suggest a fullbody 5x5 3 days a week - you will see your most dramatic results that way

but some people just dont like that and prefer an upper/lower 4 day a week split

honestly at the end of the day people can argue optimal training but ultimately its what is going to get you motivated to get into the gym and do it - if you prefer upper/lower then do it - but my vote would be full body

JoRocka

if you are new to lifting I would suggest a fullbody 5x5 3 days a week - you will see your most dramatic results that way

but some people just dont like that and prefer an upper/lower 4 day a week split

honestly at the end of the day people can argue optimal training but ultimately its what is going to get you motivated to get into the gym and do it - if you prefer upper/lower then do it - but my vote would be full body

yuppers. pretty much the one that is progressively loading you AND that you enjoy doing- which means you are coming back to the gym. There is time for doing programs you hate later- now is not that time.

[/quote]You're probably right that I'm not going heavy enough, but I'm still trying to get used to the movements using heavier weights. I've done the movements before, but didn't have access to really lift heavy, so I'm still in the process of increasing my weights to see what I can lift. Plus I'm still tweaking my squats a bit (working on going lower). [/quote]

keep in mind- women are the first to stall because their form isn't 150% all the time. You're last sets you are GOING to struggle- put some english on it and do the damn thing though. you're losing gains if you quit every time you feel shakey at the end of a work out and you think your form is going to pot.

Men are typically the opposite more weight- form be damned. finding the happy medium where you have solid form- but don't mind pushing a little. I am obviously not trying to encourage you to blow your back out or your knees by over squatting- but don't be afraid of the wheeble wobbles as you end your set- you only cheat yourself.

Mr_Excitement

Sounds like you've already got good advice here, but I'll just offer this anyway.

http://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/

Might take some digging, but there's a piece somewhere in there comparing the merits of full body workouts vs. 3 and 4 day/week upper/lower splits that I found pretty interesting.

marie_2454

I do wobble a little on my last reps & should be pushing myself a bit more. Growing up I lifted with my dad & he'd always tell me I was stronger than I thought I was. Since I've gotten back into lifting heavy a week ago I've already upped mybsquats from 85-105 & deadlifts from 85-115. Those are difficult but I should be lifting more because it's not actually that much of a struggle. Sometimes I just get a little nervous that I won't be able to lift the weight. I have been slowly increasing weight, I just haven't reached the point where I physically can't lift more than what I am.

I've decided to stick with the split routine for now, but tweaked my routine a tiny bit & am doing the same compound sets, but doing 3x8 for the isolating lifts.

I have another question about warm up sets. I wake up around 5:45 am & have school (kinda- I'm actually in police academy so there's sitting, but also a lot of movug around the building & we do PT- usually running- for 30-45 minutes a day) and then I work out later at night, sometimes 4ish if I get out of class early, or around 8 if we don't get out early. Anyway, do I need to do any sort of warm up sets? I haven't really done them before, by I tried last night & couldn't lift near as much as when I didn't do them. Example: last time I did bench press I did 1 set of 6 with 75 pounds, then did 3x6 at 85 & only had to have some assistance on the last 2 reps of my last set. But yesterday when I lifted I did one set of 6 reps with the bar, then did 1x6 with 85, but then on my next 3 sets I was only able to do 5, 3, & 3 reps before I had to have help from my spotter... Is this normal? Do I really need to do warm up sets if I've been up & moving around all day?

JoRocka

You should always do warm up sets- make it a practice. Right now this feels heavy to you- but really it's not THAT heavy. When you start getting to upper body weight numbers- jumping under a bar that weighs as much as you if not more- without giving your body any heads up about what's going on is an accident that is waiting to happen... it won't be an 'if'- it'll be a 'when'

there is no 'right way' to warm up- but doing warm up sets for big lifts is wise. My personal flavor is as follows (we'll use squats as an example)

5 min jump rope or KB swings
1 x 8 bar only
mobility hip opening stretching flow (it's a flow like a yoga vinasue-which I know I didn't spell right) right and left sides
1 x 8 bar only
more stretching where I'm crunchy
6 @ 95
4 @ 135
2-3 @ whatever weight between 135 and working set- usually around 155
go jump on the pull up bar- breathing into the low back allowing the spine to release and stretch
On to working sets.

if I'm doing a set of working sets- then I jump to the weight
if I'm doing a pyramid- I just work my way up to the weight after 135 by 5 or 10 lbs.

jhc7324

I do wobble a little on my last reps & should be pushing myself a bit more. Growing up I lifted with my dad & he'd always tell me I was stronger than I thought I was. Since I've gotten back into lifting heavy a week ago I've already upped mybsquats from 85-105 & deadlifts from 85-115. Those are difficult but I should be lifting more because it's not actually that much of a struggle. Sometimes I just get a little nervous that I won't be able to lift the weight. I have been slowly increasing weight, I just haven't reached the point where I physically can't lift more than what I am.

I've decided to stick with the split routine for now, but tweaked my routine a tiny bit & am doing the same compound sets, but doing 3x8 for the isolating lifts.

I have another question about warm up sets. I wake up around 5:45 am & have school (kinda- I'm actually in police academy so there's sitting, but also a lot of movug around the building & we do PT- usually running- for 30-45 minutes a day) and then I work out later at night, sometimes 4ish if I get out of class early, or around 8 if we don't get out early. Anyway, do I need to do any sort of warm up sets? I haven't really done them before, by I tried last night & couldn't lift near as much as when I didn't do them. Example: last time I did bench press I did 1 set of 6 with 75 pounds, then did 3x6 at 85 & only had to have some assistance on the last 2 reps of my last set. But yesterday when I lifted I did one set of 6 reps with the bar, then did 1x6 with 85, but then on my next 3 sets I was only able to do 5, 3, & 3 reps before I had to have help from my spotter... Is this normal? Do I really need to do warm up sets if I've been up & moving around all day?

I wouldn't feel comfortable going right into a work set without a decent warmup. Warmups do a couple of things, They get your muscles ready for the heavier sets that are coming later, and they give you a more relaxed chance to check out your form and practice the movements.

I generally get through my warmup sets pretty quick, just as much time as it takes to swap out the weights on the bar. I did Squats this morning, and did a set of 5 with just the bar, then 3 sets with progressively heavier weights up to my worksets. Even if you've been moving around all day you haven't been doing the same movements you'll be lifting so those muscles aren't warm.

marie_2454

I hadn't even thought about when I start lifting heavier. I'll keep doing a couple warm up sets & progressing slowly instead of just jumping straight to my working sets. Thanks everyone! So if my working sets for bench press are 85 then I should do a set at 45, then 55, then 70, then 2 sets at 85?