SPLIT VERSUS FULL BODY PROGRAMS.

BeautyFromPain

my goal atm is to lose weight as well as add lean body mass...
Lately I have been finding my full body takes 1.5-2 hrs to really hit everything, whereas as much as I really love the gym I don't usually have that much time on my hands but do have 45-60 minutes.

Discuss the pros and cons of each, ie full body versus split programs?

snkeller24

How much do you rest between sets? As well as how many sets/reps do you do?

BeautyFromPain

How much do you rest between sets? As well as how many sets/reps do you do?

I rest for 1-1.5 minute between sets. I'm doing 5x5 atm.
Between, warmup, weights, cooldown plus stretching that is how long it usually takes me.

victoria4321

I found that splitting my routine made my workout shorter and I wasn't so exhausted after. I didn't originally do it to shorten my routine though. I did it cause I was needing an hour nap after every work out.

BeautyFromPain

I found that splitting my routine made my workout shorter and I wasn't so exhausted after. I didn't originally do it to shorten my routine though. I did it cause I was needing an hour nap after every work out.

Yeah that too. My body has been very fatigued lately, thinking it might be overtraining...

TheDoctor90

What exercises are you doing to be in the gym for 1.5-2 hours?
Full body should take 45 minutes to one hour max.

Meg_78

What is your routine? Are you using free weights or machines? I can usually get a whole body work out in 50-60min, I know that with free weights I can hit more muscle groups at a time. I have split min up now though, and usually spend about 40 min on either upper or lower. Generally I have 3 exercise per muscle group, I probably don't spend that much time on warm up and cool down though.

BeautyFromPain

What is your routine? Are you using free weights or machines? I can usually get a whole body work out in 50-60min, I know that with free weights I can hit more muscle groups at a time. I have split min up now though, and usually spend about 40 min on either upper or lower. Generally I have 3 exercise per muscle group, I probably don't spend that much time on warm up and cool down though.

I'm using both free weights and machines.
This includes warm up, weights, cooldown and stretching.
I stretch for a good 15-30 minutes each session.

BeautyFromPain

Anyway back to the question,...

Do you prefer full or split and why?

TheDoctor90

Split is usually better for more advanced lifters, after they've started hitting plateaus with FB. Sounds like you're overtraining though, no need to stretch for 15-30 minutes.
Stick with full body - big compounds like Bench press, Squat, Deadlift, Military Press.

BeautyFromPain

Split is usually better for more advanced lifters, after they've started hitting plateaus with FB. Sounds like you're overtraining though, no need to stretch for 15-30 minutes.
Stick with full body - big compounds like Bench press, Squat, Deadlift, Military Press.

Well, uhh there actually is. I'm trying to become more flexible? It has also been helping me not feel as sore.

TheDoctor90

Split is usually better for more advanced lifters, after they've started hitting plateaus with FB. Sounds like you're overtraining though, no need to stretch for 15-30 minutes.
Stick with full body - big compounds like Bench press, Squat, Deadlift, Military Press.

Well, uhh there actually is. I'm trying to become more flexible? It has also been helping me not feel as sore.

Well uhhh you've just complained about uhhhh how tired you are and your gym routine is taking too long.

Sarauk2sf

I prefer a split routine as I find it more flexible with my schedule and end up being able to get more in. I do a combo of compound and isolation lifts.

Natx83

As your train more often you will become less sore in general as your body gets used to it, till you do something different and shock it hurts again.

I have the some of the worst hip mobility and I've seen great improvement and I don't spend that long stretching at all maybe 5 mins, do warm up sets before going for my rep wights and I'm good to go. I train at a best friends house so we shoot the **** and talk about form so we are usually done in about 1,5hrs, when we don't mess around, it's a solid hour.

Elizabeth_C34

I'm starting Stronglifts 5x5 on Monday. It's a full body lifting routine, only 3-4 exercises and works the entire body.

Even without doing this program, full body usually only takes me about 45-60 minutes. Compound lifts are the way to go for this stuff. (Squats, Deadlifts, Presses, etc.). They work multiple muscle groups at once and are very efficient exercises for time and effectiveness.

Jordant107

If you've got to the point where a 30 minute workout no longer does what it used to, and it takes 1-2 hours to hit your whole body, split it for sure. Your body adapts over time so you have to mix it up and change the intensity. If you do 30- 60 minutes on particular body parts it'll be a lot more specific and will get a much better result.
Maybe try Biceps/ Triceps/ Shoulders day 1, Cardio day 2, Abs Day 3, rest day 4, Chest day 5, Back day 6, Cardio/ rest day 7?!?

HeidiMightyRawr

I do an upper / lower split. It takes less time in the gym than a full body, and suits me well. Plus I like to go to the gym often, if I did full body I wouldn't be able to go 2 days in a row.

BeautyFromPain

Split is usually better for more advanced lifters, after they've started hitting plateaus with FB. Sounds like you're overtraining though, no need to stretch for 15-30 minutes.
Stick with full body - big compounds like Bench press, Squat, Deadlift, Military Press.

Well, uhh there actually is. I'm trying to become more flexible? It has also been helping me not feel as sore.

Well uhhh you've just complained about uhhhh how tired you are and your gym routine is taking too long.

So if I mix it up and do a split it won't take as long?
Sorry that some people don't want injuries geez.

Natx83

Split is usually better for more advanced lifters, after they've started hitting plateaus with FB. Sounds like you're overtraining though, no need to stretch for 15-30 minutes.
Stick with full body - big compounds like Bench press, Squat, Deadlift, Military Press.

Well, uhh there actually is. I'm trying to become more flexible? It has also been helping me not feel as sore.

So if I mix it up and do a split it won't take as long?
Sorry that some people don't want injuries geez.

No one workout won't take as long but you will have to go more often to achieve the same full body.
Well uhhh you've just complained about uhhhh how tired you are and your gym routine is taking too long.

BeautyFromPain

Split is usually better for more advanced lifters, after they've started hitting plateaus with FB. Sounds like you're overtraining though, no need to stretch for 15-30 minutes.
Stick with full body - big compounds like Bench press, Squat, Deadlift, Military Press.

Well, uhh there actually is. I'm trying to become more flexible? It has also been helping me not feel as sore.

So if I mix it up and do a split it won't take as long?
Sorry that some people don't want injuries geez.

No one workout won't take as long but you will have to go more often to achieve the same full body.
Well uhhh you've just complained about uhhhh how tired you are and your gym routine is taking too long.

I already go 6 days a week, I can just cut back on cardio the other days?

TheDoctor90

Split is usually better for more advanced lifters, after they've started hitting plateaus with FB. Sounds like you're overtraining though, no need to stretch for 15-30 minutes.
Stick with full body - big compounds like Bench press, Squat, Deadlift, Military Press.

Well, uhh there actually is. I'm trying to become more flexible? It has also been helping me not feel as sore.

So if I mix it up and do a split it won't take as long?
Sorry that some people don't want injuries geez.

No one workout won't take as long but you will have to go more often to achieve the same full body.
Well uhhh you've just complained about uhhhh how tired you are and your gym routine is taking too long.

I already go 6 days a week, I can just cut back on cardio the other days?

But your original question was split v full body because you spend nearly 2 hours in the gym. But you're doing up to 30 minutes of stretching plus warming up and cooling down. So your actual workout is only what...1 hour? 1 hour 15?

dad106

I prefer full body.. mainly because it's what I have time for. I have my trainer do full body workouts with me, and thats what he gives me copies of at the end.

I did one yesterday consisting of side shuffles, stationary lunges, step ups, side jumps, shoulder press, bicep curls, chest press and one armed rows.. between the warm up, the guy stalking me for the only set of 15 pound dumbbells, and my 30 second to a minute rest, I was outta there in 45 minutes.

I find the more I do the exercises, the more flexible I become without all the extra stretching.. IMO that stretching routine sounds too long. 5-10 minutes post workout should suffice.. my trainer told me to do 4 stretches for 30 seconds each, and it only takes me 5-10 minutes.

Editied to add: Aren't you studying to be a Personal Trainer? Shouldn't you know what is best for the goal you want and how to shorten your routine if need be?

thurberj

I have been doing full body with my trainer, but need to change it up since my body has started to adjust and I want to really finish toning and losing the last 10 pounds. My trainer is switching me to a split routine for the summer (I'm off work and can train more often). I will be doing more focused exercises and be doing more upper and lower if I split between 2 days. During the school year i may switch back to total body due to time constraints......Good luck:-)

BeautyFromPain

Yes, I am a dancer so yes i need to stretch to maintain and improve flexibility and stop any injuries from occuring.

My question was which do you prefer? Not for you to critique the exercises I do.

predsfanmatt

I'm starting Stronglifts 5x5 on Monday. It's a full body lifting routine, only 3-4 exercises and works the entire body.

Even without doing this program, full body usually only takes me about 45-60 minutes. Compound lifts are the way to go for this stuff. (Squats, Deadlifts, Presses, etc.). They work multiple muscle groups at once and are very efficient exercises for time and effectiveness.

I bet your aren't "bulking up" either are you? I can have my clients perform 4-6 exercises in a 45 minute period (after a few minutes of prep-work/warm-up) and they are exhausted. Many times ready to leave before the hour session is up. BIG MOVEMENTS = BIG RESULTS.

monipie

i do splits- but i do full body maybe every other week just to mix it up and i take as little rest as possible between exercises. i know my body very well and i know what works for me. i NEVER do the same routine twice. some people really like full but it's not for me. also, i like to work whatever body part to the FULLEST- i wouldn't be able to do this if i was doing full body all the time.

VMarkV

I do an upper / lower split. It takes less time in the gym than a full body, and suits me well. Plus I like to go to the gym often, if I did full body I wouldn't be able to go 2 days in a row.

I do something similar to this, upperbody twice weekly - one day powerlifting, the other hypertrophy, lower body twice weekly - one day powerlifting, the other hypertrophy.

If you are interested, look up Layne Norton's PHAT program

PinkAndSparkle

I usually do 1 day upper, one day lower, one day full body, and straight cardio the other 2-3 days. I did a full body on Friday and I'm feeling it all over today--took me about 45 minutes and I hit every angle because I work two parts at once (i.e. plie squats with skull crushers, lunges with bicep curls, dead lift with a compound row, etc, etc). It makes me use heavier weights for my upper body as well, since my lower body is much stronger.

PS you can definitely overtrain, but you also overstretch. I know you said you're a dancer and want to increase flexibility, but stretching for too long after a good lifting session can lead to pulled muscles. If you are warming up properly, stretching and then a quick stretch at the end, flexibility will increase and soreness with subside. That's what works for me at least...

BeautyFromPain

I usually do 1 day upper, one day lower, one day full body, and straight cardio the other 2-3 days. I did a full body on Friday and I'm feeling it all over today--took me about 45 minutes and I hit every angle because I work two parts at once (i.e. plie squats with skull crushers, lunges with bicep curls, dead lift with a compound row, etc, etc). It makes me use heavier weights for my upper body as well, since my lower body is much stronger.

PS you can definitely overtrain, but you also overstretch. I know you said you're a dancer and want to increase flexibility, but stretching for too long after a good lifting session can lead to pulled muscles. If you are warming up properly, stretching and then a quick stretch at the end, flexibility will increase and soreness with subside. That's what works for me at least...

Everyone's different.
And I said 15-30 minutes, closer to 15 most days. That's nothing, when I was in gymnastics they'd make us stretch for an hour a day.. That's overstretching. Don't see how it's going to hurt considering my teacher at school stretches for an hour every day, even on rest days and has not had any injuries yet. Plus I feel so much limber from it...

BeautyFromPain

I'm starting Stronglifts 5x5 on Monday. It's a full body lifting routine, only 3-4 exercises and works the entire body.

Even without doing this program, full body usually only takes me about 45-60 minutes. Compound lifts are the way to go for this stuff. (Squats, Deadlifts, Presses, etc.). They work multiple muscle groups at once and are very efficient exercises for time and effectiveness.

I bet your aren't "bulking up" either are you? I can have my clients perform 4-6 exercises in a 45 minute period (after a few minutes of prep-work/warm-up) and they are exhausted. Many times ready to leave before the hour session is up. BIG MOVEMENTS = BIG RESULTS.

This.

Natx83

Notice how it said after a short warm up/prep. My best mate does the same sketches as me, no 30 minutes required. Deads 195kg and squats 170kg so maybe you could try shortening up your stretch time and see how you go for time.