weightlifters....full body workouts or 1 body part per day?

cindaboo1

Just curious as to what works for everyone else that lifts. Do you do a different body part each day or do you do full body? When I started strength training, I would do 1 or 2 body parts per workout, Monday= chest and tris, Tuesday= shoulders, etc. etc.... But lately I've been looking into doing full body workouts basically just to kill 2 birds with one stone. I'm sure the results would be different but just curious to what works for everyone else?? Thanks for any input. And PLEASE, no negativity on this thread.

Determinednoob

Three day full body for beginners. Changes as you progress. Here is a good write up by VoxExMachina from bodybuilding.com forums

Full Body Routines vs. Splits

The question often arises, especially from beginners, about what type of routine to use. Your buddy told you to use a full body routine, but the muscle mags suggest a 5-day "bodybuilder" split. You don't want to start off on the wrong foot, but there is so much information out there that sorting through what to do can be difficult.

This is some of my opinion on the subject, and maybe it'll help a few people out.


Full Body Routines:

In my opinion, this is the place for a beginner to start. I have many years of lifting experience, and have pretty much always used some form of bodybuilding split routine. However, if I had it to do over again, I would have begun with a good full-body routine, built around the compound lifts, done 3 times per week. When you are a beginner you don't generally have the muscular strength to work intensely enough, or with enough volume, to require as much recovery time as someone who is stronger or more experienced. If you are a young beginner, on top of that, you have very good recovery abilities due to high hormone levels. So, because you are recovered relatively quickly after each workout, you want to stimulate each muscle group more often to induce strength and growth.

Another reason to start with a full body program is that this gives you the opportunity to learn and practice the basic lifts: squats, deadlifts, bench press, overhead press, barbell rows, etc. Whether your goal is bodybuilding, strength athlete, sports, or just remaining fit, these really ought to form the basis of any routine. No matter what path you choose to "branch out" on later, these core lifts will serve you well.


2-Day Split Routines:

So the next question becomes: when should I think about split routines? In very simple terms, the answer is: when full body routines become too much. Usually, as you get stronger, it becomes very difficult to maintain enough energy to do squats, deadlifts, bench press, etc. all on the same day. You may also find that you want to add in a few isolation exercises to bring up your weak areas, or you may want to begin focusing more on each core lift. Another issue is recovery; as you get stronger, you are able to work out more intensely, and that means longer recovery times. So at that point, it makes sense to "split" things up by only doing a part of your previous full routine on any given day.

A logical place to make your first split is into an Upper / Lower type routine. This will have you doing your upper body work like bench press, rows, overhead pressing on 1 day, and your lower body work like squats on another day. Another way to go would be a "push/pull" type split where you do all your pulling exercises (rows, deads) on one day and your pushing exercises (squats, overhead press, bench) on another day. Exactly how you do it is up to you, but the point is to divide the workload per session. This will give you more time (and volume) per body part, and also give you a bit more recovery before you work that muscle again. Most people will typically cycle through a 2-day split like these twice per week. So instead of every muscle being stimulated 3 times per week with the full body, now it's twice per week with the 2-day split.


3+ Day Splits:

3, 4, 5 (or more!) day splits come in when you again feel the need to divide your workload to match your recovery abilities, or increase the amount of work you want to do on specific muscles or lifts. Generally, these type of splits are mostly bodybuilding related, but even strength athletes may chose to split so they can work on speed lifts one day, strength work another, etc.

At this point (speaking to bodybuilding) many lifters will only hit each muscle group once per week. This has the advantage of letting you really hammer a muscle group with a lot of weight and volume, and then give it plenty of time to recover while you're bringing the pain to the next group. Your full body effort is broken down into segments that are manageable from a workload, energy, and recovery standpoint.

If you are an "experienced" (older) lifter with decreased recovery abilities (we all ain't as young as we used to be), this type of split often is useful for staying healthy due to the increased recovery time per body part. The kids might not think it's important, but your tendons might.

There are so many variations of splits that I won't even attempt to detail all the possibilities. If you follow the advice in this post, by the time you need a multiple day split, you'll know your body, your goals, and have a pretty good idea of what you want to do.


Final Thoughts:

I believe it's a logical notion to start with a full body routine, and begin splitting only when you feel the need to increase your recovery or increase your volume. If you stick with the concept that you're trying to hit a muscle as often as you are able while still recovering adequately, and let that be your guide, you'll do okay.

Hopefully, this gives some food for thought to help you decide what type of routine you should use. Ultimately, however, it's worth saying that you can do fine with any well-designed program even if you begin with a split routine right from the beginning.

thistimeismytime

I've done it both ways. I used to do total body workouts when I was younger...with little to no results. Of course I wasn't lifting heavy enough at the time, so I'm sure it'd be different if you lift heavy. You already know what I do now--1 bodypart at a time. I like to try to DESTROY the muscle group I'm working--so much so that I wouldn't even THINK about working it again until the next week. :laugh: I've loved the results so much, I can't imagine going back to full-body work :flowerforyou:

Hope you get some constructive answers and food for thought, girl.

Hendrix7

upper/lower at the moment.

Upper/lower and push/pull/legs are a nice balance between frequency and volume IMO.

Jacwhite22

I'm not a beginner......I prefer full body 3x week. do what works for you and what you can fit into your schedule.

drmerc

I've done both. Now i'm doing a full body workout 3x a week. I'm making progress

odusgolp

:smokin: Hi. My name is Odus and I like this thread.

californiagirl2012

I do a full body workout called The Venus Index. It is specifically designed to make a woman look good. If you want to see how I progressed in their contests check out the venus index blog and roberta or bobbies fitness. I have been lifting weights for over 30 years (the typically split routines) but NOTING gave me the shape this workout does. And my running performance is stronger now at age 51. I can't wait to try a marathon and see if I can beat my PR's from when I was in my 30's ! LOL

tom_olech

I do a four day split at the moment....day 1 - cardio, chest, shoulders, triceps; day 2 - back, biceps, grip (forearms); day 3 - cardio and legs; day 4 - rest

....although if i feel run down, then i throw in another rest day. It generally happens every 3rd cycle or so

wellbert

Full body, because I've only been lifting weights for a year and haven't got to the point where i need the extra recovery.

steve1686

i prefer a split with 2 body parts per day

Angie__1MR

I train one muscle group per day:
- back
- quads
- shoulders
- Bis/Tris
- Hammies/glutes
-chest
-abs and calves when I have time

This allows me to have the most focus on the muscle group I'm working.

kmsairam

I just purchased The New Rules of Lifting for Women and they recommend full body workouts, 3X/week. I'm a beginner, so that's what I plan to do (starting on Monday - woohoo). I also like the idea of killing two birds...

Rokwell

I do full body about twice a week because I also do combative sports training. If you are just lifting then maybe splits while focusing on one muscle group at a time.

TheMrsFitnessGeek

1-2 body parts per day. I focus on killing those body parts and it's working thurs far

amy1612

I've been doing a full body 3 times a week. It includes one hip, one push, and one pull exercise per time.

Lina4Lina

total body workouts take too long for me so I like splits.

mikericks

I am not an experienced weightlifter and am not yet in very good shape but I like the splits for one reason. I like to exercise everyday. I feel better on days that I start with going to the gym and I also found that it is easier for me to stay in a routine if I just do it the same time every morning. I started out doing full body weightlifting three days a week and cardio on the other three days with Sundays but I found that I just felt better if I lifted everyday but needed time for recovery so I split up my workout and do some weightlifting and some cardio everyday now. No real reason other than it works for me.

yecatsml

Interesting responses - I love the idea of compound movements when you are a "young" lifter but I also LOVED the comment about shredding a muscle so hard that you wouldn't even think of working it again until the next week......

Any good recommendations for full body workouts for beginners?

Sweetsugar0424

I started with a full body routine, but find I prefer to split. I currently do a 3 day split with back, shoulders and abs on 1, legs and abs on 2, and biceps, triceps and chest on 3. I then add aerobics classes on 'rest' days which give more of a full body work out, bringing me up to 5 workouts each week.

I will be changing it up next week going for a more advanced workout where I will be splitting to upper body on 1 and lower body and abs on 2 which I will be doing twice a week, making it a 4 day/week weights and still doing the 2 aerobics classes each week. If I find that is too much, I will cut back to 3 weight days again, first week being 2 upper days and 1 lower and the next week having 2 lower days and 1 upper.

The key to any workout is to not allow your body to get comfortable so there needs to be constant changes in variables.

DixiedoesMFP

I do full body two or three times a week, but honestly it's because that's all the time I have. I am getting results, though.

Determinednoob

Interesting responses - I love the idea of compound movements when you are a "young" lifter but I also LOVED the comment about shredding a muscle so hard that you wouldn't even think of working it again until the next week......

Any good recommendations for full body workouts for beginners?

Depends one goals\eating surplus or deficit but Stronglifts, Starting Strength, Reg Park's 5x5, or Allpro's beginner routine http://forum.bodybuilding.com/showthread.php?t=147447933

SocWkrBee

Very helpful...keep it coming, please!

Determinednoob

I started with a full body routine, but find I prefer to split. I currently do a 3 day split with back, shoulders and abs on 1, legs and abs on 2, and biceps, triceps and chest on 3. I then add aerobics classes on 'rest' days which give more of a full body work out, bringing me up to 5 workouts each week.

I will be changing it up next week going for a more advanced workout where I will be splitting to upper body on 1 and lower body and abs on 2 which I will be doing twice a week, making it a 4 day/week weights and still doing the 2 aerobics classes each week. If I find that is too much, I will cut back to 3 weight days again, first week being 2 upper days and 1 lower and the next week having 2 lower days and 1 upper.

The key to any workout is to not allow your body to get comfortable so there needs to be constant changes in variables.

upper\lower is actually less advanced than 3 day split in terms of frequency\volume. Just sayin'

KittieLea

I do one or two muscle groups per day. Usually one day for back, one day for chest, one day for legs, one for arms, one for shoulders. I usually throw some ab work into my shoulder and arm days too. I wouldn't recommend doing full body because I know after my workouts I'm pooped! I wouldn't be able to give my other body parts 100%. But if that's all you have time for, it's better than nothing!

sydnisd183

I've fluctuated back and forth depending on what i'm in the mood for.

I like the full body workout because it keeps me moving with little rest time, so it's like a weight training/cardio session wrapped up into one. It was good for when I was short on time as well.

I also like a 3 or 5 day split. Your basic chest/triceps, back/biceps, legs, shoulders/calves, abs, etc....nice for when I feel like concentrating on separate body parts.

Right now i'm training 3x a week. Doing 1-2 compound movements followed by an accessory movement per session for a total of 20-25 sets and lifting heavy (deadlifts/chinups, bench press/shoulder press/dips, squats/good mornings/step ups). Each session takes me about 50 minutes to complete.

I believe they all work, provided I am challenging my body with progressive resistance, doing the training consistently and combining it with a nutrition plan that supports my goals.

mellabyte

I usually do the following combos (per day):

chest/biceps

legs

back/shoulders/triceps

abs

martinbeks

Bump

jacksonpt

Bull body, 3-4x week

Sweetsugar0424

I started with a full body routine, but find I prefer to split. I currently do a 3 day split with back, shoulders and abs on 1, legs and abs on 2, and biceps, triceps and chest on 3. I then add aerobics classes on 'rest' days which give more of a full body work out, bringing me up to 5 workouts each week.

I will be changing it up next week going for a more advanced workout where I will be splitting to upper body on 1 and lower body and abs on 2 which I will be doing twice a week, making it a 4 day/week weights and still doing the 2 aerobics classes each week. If I find that is too much, I will cut back to 3 weight days again, first week being 2 upper days and 1 lower and the next week having 2 lower days and 1 upper.

The key to any workout is to not allow your body to get comfortable so there needs to be constant changes in variables.

upper\lower is actually less advanced than 3 day split in terms of frequency\volume. Just sayin'

If you're going from a 3 day week to a 4 day week, now doing each muscle group twice a week and not once a week, is that not becoming more advanced? Also, it's not just the focus, but the actual exercises that are more advanced. I am following a weight lifting book for women from Muscle and Fitness Hers and this is what is says is the next step. I am going to try it and if I don't like it, I will keep the advanced exercises, but change it up to make it a 3 day split again. That's the great thing about weight lifting...if something isn't working, it's not that hard to change it up and try something else.

Plates559

I lift for movements instead of body parts so i do something like

Squat & assisting
Deadlift & assisting
Bench " "
yada yada " "
Olympic & " "
Blah Blah " "