3x a week lifting or split routine best for fat loss?

kassiebby1124
kassiebby1124 Posts: 927 Member
edited February 9 in Fitness and Exercise
Okay so, I've been lifting consistently for a few months now. Not seen much difference in my weight (so I changed my macros and started measuring). Anyway, about a month ago I was put on a work out plan which required a 5 day split lifting routine. I'm trying to go from 36% body fat to 15%. Now, I like the routine. It focuses on muscle groups with a mixture of compound and isolation exercises; however, I'm not sure if I'm seeing many results from it. It's a nice work out though.

This is my current routine:
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My question is, would it be better to follow a program like Starting Strength and Stronglifts or is what I'm doing good for fat loss? My diet is better now, btw.

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    They both burn calories, but i would choose a full-body or upper/lower split since they're more functional. They're also less stressful to each body part. Your "day 3" for example has 9 sets of triceps, which is way overkill.. especially since you're working triceps on your 6 chest sets. Could cause elbow tendonitis or other overuse injuries.

    As far as fat loss, that's going to come from a calorie deficit, so if you're not seeing results, look at your overall activity level and your calorie intake.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    I'm trying to go from 36% body fat to 15%.

    That big a reduction is going to be all diet, it really doesn't matter what you do for a routine.
  • kagevf
    kagevf Posts: 509 Member
    They both burn calories, but i would choose a full-body or upper/lower split since they're more functional. They're also less stressful to each body part. Your "day 3" for example has 9 sets of triceps, which is way overkill.. especially since you're working triceps on your 6 chest sets. Could cause elbow tendonitis or other overuse injuries.

    As far as fat loss, that's going to come from a calorie deficit, so if you're not seeing results, look at your overall activity level and your calorie intake.

    I agree with kassie.

    eat on a deficit and keep your workout with less rest in between sets.
  • DavPul
    DavPul Posts: 61,406 Member
    eating in a deficit while following a resistance training program is best for fat loss. which routine you do is completely up to you.
  • DavPul
    DavPul Posts: 61,406 Member
    a 3x per week full body routine is "more functional"? what does that even mean?
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    in the OP you mention fat loss and weight loss. which are you measuring?

    i find that combining eating at a deficit + strength training i see more of a difference in terms of fat loss and inch loss more so than scale loss.

    last year when i lost 30 pounds i was regularly seeing changes in the inches lost but not so much in the scale weight and the scale losses would be like nothing for like 3 weeks (even though i was noticeably smaller) and then week 4 i would see a 5-8 pound change on the scale.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    a 3x per week full body routine is "more functional"? what does that even mean?

    A full body or split routine more closely simulates how we tend to use our body outside the gym - using multiple muscle groups together, as opposed to working individual body parts in isolation. So theoretically they could better prepare people for real-world lifting scenarios than a 5 day split.
  • DavPul
    DavPul Posts: 61,406 Member
    There's a real world scenario where I have a 300 pound object in my chest and need to push it straight up? Or have a 400 pounds object on my upper back and the only thing that's required is that I bend my knees and straighten them? If you were talking about flipping tractor tires or swinging sandbags around, sure. But comparing a full body routine to a split routine and saying that one is more functional than the other, no.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    it's not functional unless it uses a bosu ball, every PT knows that...



    WIth only a few months experience, I would stick to a full body beginner program. ICF 5x5 is a good one as it focusses on the big compounds but also includes some isolation exercises that are often missed with programs like stronglifts or starting strength.
  • DavPul
    DavPul Posts: 61,406 Member
    STAHP the bosu ball shaming!!!



    brb, gonna do some 12 pound KB swings while straddling 2 bosu balls with an elastic band holding my knees together
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    That's where it's at.

    Yesterday, at work 2 couples came in. Guys split up, girls split up. Pair up for some quality functional training. Very entertaining for me anyway. Unsure if they achieved anything from it?
  • DavPul
    DavPul Posts: 61,406 Member
    LMAO! Maybe the benefit was that they were getting warmed up for group funtimes after they got all sweaty?

    There's actually a guy at my place that really does that double bosu+KB swing combo. Only the elastic band was fictional but he's probably working on it. He's gonna slip up and end up on trial for manslaughter one of these days
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