What kind of splits do you?

xunleashed

I am debating about which kind of split to do. I have never done an upper/lower or full-body split before and I have always wanted to. I am used to training each part of my body on a different day. I am looking to not really bulk up, but cut fat and lose weight. Here is what I am thinking:

M: Cardio / Upper
T: Lower/ Abs
W: Upper / Cardio
Th: Lower
F:Upper / Cardio
S: Abs / Cardio
Su: Off

I would alternate the next week, and do three days of lower, two days of upper. I would do one workout for each part, upper or lower, depending on the day. (4 sets x 8-10 reps)

If you have any suggestions, please let me know.

Determinednoob

That is too much and possibly not the most efficient volume and frequency combo for you. Check this link. All of it is good but the second link on training frequency addresses this specifically.

http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners

xunleashed

Thank you, is their a routine within that post for an upper/lower body split?

DopeItUp

Interesting, what are your goals? You said you don't want to bulk up but you're doing a massive 6-day split which is generally used by bodybuilders trying to do lots and lots of isolation exercises to bulk up. You're also doing 8-10 reps which is generally considered prime bulking range. Seems strange given your goals.

If your goal is simply to lose fat I'd focus on my compound exercises. They will make you stronger in a useful way and burn tons of calories because you will be engaging multiple muscles for every move. Squats, deadlifts, bench, rows, chins, push-ups, etc...

xunleashed

Honestly, I have a hard time doing deadlifts and chin-ups. Is there a way I can have a fat cutting routine with weights...I know I should increase the reps.

amy1612

If your goal is simply to lose fat I'd focus on my compound exercises. They will make you stronger in a useful way and burn tons of calories because you will be engaging multiple muscles for every move. Squats, deadlifts, bench, rows, chins, push-ups, etc...

Everyone has a hard time tiwht them to begin with, but theyre worth it. Go less reps, heavier weights. 3 days a week, an hour a time, get in get out. Try Stronglifts 5x5 or something. Ive found (though Im a woman) 5x5 is amazing for strength and fat loss

DopeItUp

Honestly, I have a hard time doing deadlifts and chin-ups. Is there a way I can have a fat cutting routine with weights...I know I should increase the reps.

Practice makes perfect, that's all I can say. Do some reading or video watching on proper form maybe?

A fat cutting routine with weights is the same routine as a strength-building or bulking routine. The only difference is that you eat at a calorie deficit.

Determinednoob

Thank you, is their a routine within that post for an upper/lower body split?

No, there are links to 2 different 3 day full body routines (since it IS for beginners). The only straight upper\lower i know of right off (cause I haven't looked for any cause Im at 3 day fb) is Lyles Generic Bulking routine. It is not 100% spoon feeder with progression completely mapped out and has room for changing exercise selection from the base routine.

Determinednoob

Honestly, I have a hard time doing deadlifts and chin-ups. Is there a way I can have a fat cutting routine with weights...I know I should increase the reps.

No, you shouldn't. Anything about higher reps with lower weight for fat loss is BS. Lift heavy at low reps. That will make your body not want to lose the muscle it has.

xunleashed

Honestly, I have a hard time doing deadlifts and chin-ups. Is there a way I can have a fat cutting routine with weights...I know I should increase the reps.

No, you shouldn't. Anything about higher reps with lower weight for fat loss is BS. Lift heavy at low reps. That will make your body not want to lose the muscle it has.

I can't tell you how many times I've been told to increase the reps from trainers and it just didn't feel right. So if I light heavy at low reps and take in a caloric defecit, which I am doing, I should be good to go. I can mix in some dumbbells though, or is that frowned upon? Along with the squats, chin-ups, deadlifts and rows?

amy1612

I can't tell you how many times I've been told to increase the reps from trainers and it just didn't feel right. So if I light heavy at low reps and take in a caloric defecit, which I am doing, I should be good to go. I can mix in some dumbbells though, or is that frowned upon? Along with the squats, chin-ups, deadlifts and rows?

Do that and mix dumbells if you want. Sounds like a great plan

xunleashed

UPDATE:

So I hit the gym last night and completed my first full-body workout. Let's just say, that I have some serious soreness this morning. Here is what I did, please critique:

FULL BODY WORKOUT -

25 ASSISTED PULLUPS
25 ASSISTED DIPS
50 PUSHUPS

5X5

DUMBBELL BENCH PRESS
HACK SQUATS
SEATED CALF RAISES
CABLE ROWS

Anything else major I should add besides deadlifts? The pullups and dips were ridiculously hard and my entire upper body is feeling it right now. I warmed up and stretched for about 20 minutes and did a 10 minutes cooldown after.

Thoughts?

professorRAT

I just switched from a different body part each day to an upper/lower split a month or so ago and I can't believe the difference. I currently do the following:

M cardio only
T upper
W off
TH lower
F off
Sa upper
Su lower

I think 4 times a week on lifting is perfect. I was doing 5 before. I am also lifting heavier with lower reps, but on days I feel tired i do lower weight more reps. I think the variety works well. I have lost some weight (which I have not been able to do in years) but I have also gained strength and my muscles are looking more toned and defined than ever. I think any change up is good, really. Good luck!

wellbert

splits?
f**k that.
Every day is SQUAT DAY.


You should be doing shoulder press, too.

xunleashed

splits?
f**k that.
Every day is SQUAT DAY.


You should be doing shoulder press, too.

I will add a 5x5 shoulder press to that. Wellbert, I am not too confident on doing free-standing squats so are hack squats okay?

wellbert

splits?
f**k that.
Every day is SQUAT DAY.


You should be doing shoulder press, too.

I will add a 5x5 shoulder press to that. Wellbert, I am not too confident on doing free-standing squats so are hack squats okay?

They don't load your core like traditional squats do. Doesn't your gym have a squat or power rack?

xunleashed

There is a squat rack yes, mainly concerned about form though. I have done squats before, but seriously hurt my back a couple of years ago doing them (wrong obviously). I have watched numerous tutorials online, just need to muster up and do them.

wellbert

Yeah, the trick is to start light and use the low bar position to reduce the strain on the lower back. Chest up!

vtachycardia

There is a squat rack yes, mainly concerned about form though. I have done squats before, but seriously hurt my back a couple of years ago doing them (wrong obviously). I have watched numerous tutorials online, just need to muster up and do them.

Don't listen to the Rippetoe Squat nazis.

Best split ever for the goals you want is at muscle and strength. That is the GOALS you want!!

http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html

But yes, you should learn to squat and deadlift.


And on this split note the very subtle use of Chest and Bicep and Back is Back day and Shoulder is Tricep day. Which alone is the most perfect logic I have ever seen in a routine.

vtachycardia

You should alsolook at the Fat Burn Routine - Slow Rep Counting as in 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 PAUSE and same slow count down.

Brutal!

wellbert

There's absolutely no reason for a beginner to split things up to the point where you are waiting a week to train each muscle group, unless they purposely want to gain strength slower.

A beginner can't overload their body to that degree.

Splits are good for experienced body builders...

vtachycardia

There's absolutely no reason for a beginner to split things up to the point where you are waiting a week to train each muscle group, unless they purposely want to gain strength slower.

A beginner can't overload their body to that degree.

Splits are good for experienced body builders...

One, that is not what the OP asked for

Two, if you looked at that split I think you would see why it is ideal for any experience level

three, OP did not say they were a beginner, that is your assumption

four, there is more to the body than strength gains

xunleashed

Yes, I am not a beginner, I have been doing splits on and off for almost three years now, but wanted to switch to full-body or upper/lower body split.

I have no hatred toward separating each muscle on a different day.

I just wanted to change things up. I will incorporate some deadlifts and squats into my routine, and see how I progress with that. I didn't think a full-body would make me as sore as it did, so I am off to a good start.

Thank you all for the responses.

JustJennie1

There's absolutely no reason for a beginner to split things up to the point where you are waiting a week to train each muscle group, unless they purposely want to gain strength slower.

A beginner can't overload their body to that degree.

Splits are good for experienced body builders...

She never said she was a beginner.

I do one body part per day and it works out fine for me. I've gained strength and muscle. You seem to forget that everyone is different.

wellbert

There's absolutely no reason for a beginner to split things up to the point where you are waiting a week to train each muscle group, unless they purposely want to gain strength slower.

A beginner can't overload their body to that degree.

Splits are good for experienced body builders...

She never said she was a beginner.

I do one body part per day and it works out fine for me. I've gained strength and muscle. You seem to forget that everyone is different.

She is a he. And from everything in his post -- Still pretty much going to benefit from beginners gains - especially in the compound movements he hasn't been doing.

And everyone isn't 'different' - beginners benefit faster from a whole body routine - up to the point where they can no longer get linear strength gains and need to move to a split. What do you squat? Deadlift? How long did it take you to get there?

JustJennie1

There's absolutely no reason for a beginner to split things up to the point where you are waiting a week to train each muscle group, unless they purposely want to gain strength slower.

A beginner can't overload their body to that degree.

Splits are good for experienced body builders...

She never said she was a beginner.

I do one body part per day and it works out fine for me. I've gained strength and muscle. You seem to forget that everyone is different.

She is a he. And from everything in his post -- Still pretty much going to benefit from beginners gains - especially in the compound movements he hasn't been doing.

And everyone isn't 'different' - beginners benefit faster from a whole body routine - up to the point where they can no longer get linear strength gains and need to move to a split. What do you squat? Deadlift? How long did it take you to get there?

I squat 250 thank you very much and it didn't take any time at all for me to get there -- probably less than a month -- because I push myself to go heavier at every workout and every set.

wellbert

There's absolutely no reason for a beginner to split things up to the point where you are waiting a week to train each muscle group, unless they purposely want to gain strength slower.

A beginner can't overload their body to that degree.

Splits are good for experienced body builders...

She never said she was a beginner.

I do one body part per day and it works out fine for me. I've gained strength and muscle. You seem to forget that everyone is different.

She is a he. And from everything in his post -- Still pretty much going to benefit from beginners gains - especially in the compound movements he hasn't been doing.

And everyone isn't 'different' - beginners benefit faster from a whole body routine - up to the point where they can no longer get linear strength gains and need to move to a split. What do you squat? Deadlift? How long did it take you to get there?

I squat 250 thank you very much and it didn't take any time at all for me to get there -- probably less than a month -- because I push myself to go heavier at every workout and every set.

Going from nothing to 250lbs in a single month is better progress than people I know who are in their 20s and have anabolic assistance. I am utterly impressed and astounded.

Just out of curiosity, are you doing high or low bar? SInce you do one body part a week, what did your progress look like?
45 - 150 - 200 - 250 I assume?

DopeItUp

I squat 250 thank you very much and it didn't take any time at all for me to get there -- probably less than a month -- because I push myself to go heavier at every workout and every set.

So you're a female in your late 30s, under 120lbs and it took you under a month to squat 250lbs? I'm assuming you started at 45lbs like everyone does, you added over 200lbs to your squat in just a couple weeks? You can squat 210% bodyweight in under a month? That's better progress than anyone I've ever heard of in my life, including steroid-abusing mountain men. There's got to be more to this story.

vtachycardia

Welbert Says,

Still pretty much going to benefit from beginners gains - especially in the compound movements he hasn't been doing.

And everyone isn't 'different' - beginners benefit faster from a whole body routine - up to the point where they can no longer get linear strength gains and need to move to a split. What do you squat? Deadlift? How long did it take you to get there?

Vtach says,

So,you have not looked at the w/o that I posted. Or you would not be going on about beginners.

Every post you make is squat or deadlift. I take it you don't do the mans lift of standing presses or military presses for full engagement of the closed chain.

vtachycardia

http://www.myfitnesspal.com/topics/show/697702-high-reps-vs-low-reps-for-hypertrophy

Great forum topic and links to science.

wellbert

Welbert Says,

Still pretty much going to benefit from beginners gains - especially in the compound movements he hasn't been doing.

And everyone isn't 'different' - beginners benefit faster from a whole body routine - up to the point where they can no longer get linear strength gains and need to move to a split. What do you squat? Deadlift? How long did it take you to get there?

Vtach says,

So,you have not looked at the w/o that I posted. Or you would not be going on about beginners.

Every post you make is squat or deadlift. I take it you don't do the mans lift of standing presses or military presses for full engagement of the closed chain.

I do standing shoulder press, of course. And bench. And some fun accessories worked in now and again.