Upper v Lower Body Split

projectbam
projectbam Posts: 55 Member
edited January 20 in Fitness and Exercise
i usually tend to stick to upper OR lower body during my 'weights' sessions .. ( unless i want to squeeze in some extra calf stuff at the end of say .. Shoulders Day ) but generally not a heavy upper body workout WITH a heavy legs ( quads/ hams/ glutes ) session combined ..

i was considering doing chest AND legs today but was wondering what everyones preference was? would they recommend? or run a mile from it?

"if you do what you've always done .. you'll get what you always got".

A

Replies

  • lcuconley
    lcuconley Posts: 734 Member
    i think the question is how many days you want to lift. I lift 2-3x/week and do full body every time. The key is to have a 48 hour rest period between workouts of a particular body part if you split them.
  • m1key87
    m1key87 Posts: 113 Member
    I have been reading up on building strength the last few weeks. So I got a good programme for me.

    My friend on here suggested Bodybuilding.com which is awesome, you should check it out.

    The most common is

    Chest & Triceps

    Back & Biceps

    Legs & Shoulders

    Abs (can go anywhere)

    This is what I am following but honestly it does not matter what you choose. It what works well for you.
  • toddis
    toddis Posts: 941 Member
    I do Wendler's 5/3/1 triumvirate. I do one major lift every day and two accessories.

    It seems you should direct maximal effort towards you first lift. If you are doing more than one major lift how do you decide and are you cheating yourself on the others?
  • drop_it_like_a_squat
    drop_it_like_a_squat Posts: 377 Member
    i was considering doing chest AND legs today but was wondering what everyones preference was? would they recommend? or run a mile from it?

    I don't think there's a logical reason you shouldn't or couldn't do both. I, personally, don't even have a particular split.
    I do legs 2-3x times a week because that's what I focus on most at the moment, I sometimes do back with biceps and sometimes back with triceps, chest & shoulders mostly in one day & abs almost every day.

    As lcuconley said, the most important thing is to have a rest day or two in between working out a specific muscle group to make sure it can rehab.
  • projectbam
    projectbam Posts: 55 Member
    by one major lift do you mean go all out on one exercise ..eg. for chest .. you will bench press heavy on this exercise and then go a bit easier on say Flyes and then Dips ( or something similar ) ??

    tbh i just tend to go 3/4 sets of each exercise i choose and ( sometimes ) increase the weight with each set focussing on form and intensity making that last set REALLY count. I tend to welcome the pain .. i know we can only grow through pain ( without getting too prophetic ) so try to push past it each time ( one or two more reps ). I'm certainly not one of those people that just lazily goes about their same old routine or talks to everyone in the gym .. i'm there to workout and by the end of it i want to know i'm going to benefit from it :)
  • projectbam
    projectbam Posts: 55 Member
    i was considering doing chest AND legs today but was wondering what everyones preference was? would they recommend? or run a mile from it?

    I don't think there's a logical reason you shouldn't or couldn't do both. I, personally, don't even have a particular split.
    I do legs 2-3x times a week because that's what I focus on most at the moment, I sometimes do back with biceps and sometimes back with triceps, chest & shoulders mostly in one day & abs almost every day.

    well .. just that in the past i have tended to get a bit light headed or nausious when doing upper + lower body workouts or weights + cardio :(
  • mmuzzatti
    mmuzzatti Posts: 705 Member
    Your post is exactly what I do....I do upper one day and lower the next. Since I am new to the weight thing I just do whats right. I did add that after a set I go to the rowing machine and do one minute to keep my heart rate up there. That I find has helped a lot. Also abs is everyday not break except for rest day and rest day only happens when it happens so I have gone 11 days until I had one but that is just how I do it.

    I would say basically at first just do it and then work into a more "what I think is best for me" attitude.

    Good luck!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    As with most things, the answer is that it depends.

    Most people still fairly new to lifting will be better served (i.e. see faster progress/results) lifting full body 3x per week and focusing on a few compound lifts rather than 100 iso lifts. At some point, most people will "outgrow" that approach. Body part programs like upper/lower or push/pull splits are fine. There are also a bunch of 5/3/1 style workouts too.

    But don't forget the bigger picture... results are more about the effort you put in than the program you do. I'd rather see someone give 100% to a slightly less efficient routine than half-*kitten* the "perfect" program.
  • projectbam
    projectbam Posts: 55 Member
    i totally agree .. give your all or dont even bother !! :)
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