Should I split my Upper and Lower Body Strength???

amandavictoria80

Should I split my upper body and lower body strength training? Or is it fine to do both upper and lower body on the same day?

I've heard a lot about compound movement strength training being very effective. What do you think?

Living4Liz2012

I do
2 days upper
2 days lower
2 days abs
1 day off

AlynnP1005

For me, personally, I prefer a workout that works both upper and lower body with a variety of high, medium and low intensity push and pull movements. I just feel the best after those workouts, and since I started doing them, I have seen the most results.

scs143

I am glad you asked this. I have been splitting my workouts, but spend less time at the gym now that I run outside. I am wondering if I should combine them and get 2-3 days of legs/arms rather than legs, arms, legs.

cavewoman15

i split mine. it takes a while to do both which doesn't leave much time for any cardio. also, it's hard for me to do legs and get a good cardio workout in the same day cuz my legs are all jello-like. i like to do a light cardio (usually rec sports or moderate biking) on my legs days and heavy cardio (spinning or running) on my arms days.

Sidesteal

Both can be effective. If you have a restriction on your gym availability (for example, if your lifestyle forces you to train on 3 consecutive days) then you'd want to adjust your training accordingly.

For example: Full body done 3 times per week is a good program provided that you can get a rest day in between lift days.
Upper/Lower split done 4 times per week is a good program and you'd probably want a rest day in between but I suppose it's not absolutely necessary (I'd recommend it though).

wellbert

Squats ALL THE DAYS!

contingencyplan

My resistance training is almost entirely calisthenics-based, which pretty much necessitates total body workouts. I do sometimes like to have heavy lifting days specifically focused on back & lower body as I don't feel those muscle groups are hit HARD ENOUGH by calisthenics alone.

AlayshaJ

Legs
Chest
Shoulders
Legs
Back
Off

I split, and do abs whenever they aren't sore.

runnerjenn0708

Both can be effective. If you have a restriction on your gym availability (for example, if your lifestyle forces you to train on 3 consecutive days) then you'd want to adjust your training accordingly.

For example: Full body done 3 times per week is a good program provided that you can get a rest day in between lift days.
Upper/Lower split done 4 times per week is a good program and you'd probably want a rest day in between but I suppose it's not absolutely necessary (I'd recommend it though).

Great info!! Thanks!

azwaa

Jillian Michaels splits it front and back instead of upper and lower. She says that forces the heart to work harder sending blood up and down and burns more calories due to peripheral heart action. (or something like that)

scs143

Both can be effective. If you have a restriction on your gym availability (for example, if your lifestyle forces you to train on 3 consecutive days) then you'd want to adjust your training accordingly.

For example: Full body done 3 times per week is a good program provided that you can get a rest day in between lift days.
Upper/Lower split done 4 times per week is a good program and you'd probably want a rest day in between but I suppose it's not absolutely necessary (I'd recommend it though).

Great info!! Thanks!

I agree. Very helpful.

ArroganceInStep

I've used StrongLifts to great success and would highly recommend it.


I'm considering giving http://www.lift-run-bang.com/2010/03/blue-collar-training-for-mass-and.html a shot (language, be warned).


I think it has a lot more to do with ensuring you get adequate nutrition for your goals and time for recovery and that you put in hard enough work than the specifics of the routine you may choose to follow.

waldo56

I used to do full body 3x a week, 2 heavy and 1 light, but I've been slowly evolving into an upper body/lower body split, I'm going to change things up soon and do each 2x a week.

It is out of necessity really, my recovery is slowing as I'm getting stronger and I do bodyweight workouts, I'm to the point where I need to be able to really focus on my exercises as the skill component is high on a number of things.

Plus I like to incorporate hill sprints into my lower body routine, which makes it an outdoor workout.

I'm also splitting my upper body workouts into static/dynamic workouts.

BigDaddyBRC

Both can be effective. If you have a restriction on your gym availability (for example, if your lifestyle forces you to train on 3 consecutive days) then you'd want to adjust your training accordingly.

For example: Full body done 3 times per week is a good program provided that you can get a rest day in between lift days.
Upper/Lower split done 4 times per week is a good program and you'd probably want a rest day in between but I suppose it's not absolutely necessary (I'd recommend it though).

This is a good program. I will say in my experience, alternating upper & lower on days and resting on day 7 has been for me.

lizziebeth1028

I do a full body strength training session twice a week. It's probably not the best strategy but time-wise it's the most convenient for me. I also do cardio 3 to 4 times a week and if I'm really lucky I can sneak in a yoga class.

yoovie

I prefer full body

JNick77

Should I split my upper body and lower body strength training? Or is it fine to do both upper and lower body on the same day?

I've heard a lot about compound movement strength training being very effective. What do you think?

It really depends on how you're training. If you're doing something like StrongLifts 5x5 then yeah you can get away with it. If you're doing 5/3/1 or definitely Westside then no you'd burn yourself out.

amandavictoria80

Should I split my upper body and lower body strength training? Or is it fine to do both upper and lower body on the same day?

I've heard a lot about compound movement strength training being very effective. What do you think?

It really depends on how you're training. If you're doing something like StrongLifts 5x5 then yeah you can get away with it. If you're doing 5/3/1 or definitely Westside then no you'd burn yourself out.

This may sound dumb, but can you explain those numbers to me? I see many people write stuff like 5x5, 4 x 8 x 75 lb, etc.
I'm assuming it mean 4 sets of 8 reps with 75lbs?

contingencyplan

Should I split my upper body and lower body strength training? Or is it fine to do both upper and lower body on the same day?

I've heard a lot about compound movement strength training being very effective. What do you think?

It really depends on how you're training. If you're doing something like StrongLifts 5x5 then yeah you can get away with it. If you're doing 5/3/1 or definitely Westside then no you'd burn yourself out.

This may sound dumb, but can you explain those numbers to me? I see many people write stuff like 5x5, 4 x 8 x 75 lb, etc.
I'm assuming it mean 4 sets of 8 reps with 75lbs?

You are exactly right.

Roadie2000

I've been doing a full body workout 3 days a week with mainly compound movements like deadlifts and squats. I seem to be getting stronger faster than I was when I was lifting 6 days a week and alternating muscle groups, and I'm only lifting half as often.