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Lifting Question

SaraBelle0312
SaraBelle0312 Posts: 328 Member
edited November 2024 in Fitness and Exercise
Currently, I'm doing Monday - Arms/Shoulders/Chest combo, Weds - Legs/glutes Friday - Back/Abs, plus minimum 30mins cardio 5 days a week (doc ordered). For those who have found success with lifting, do you recommend mixing all muscle groups in one day over multiple days or breaking them down like above? What worked best for you?

Replies

  • musicfan68
    musicfan68 Posts: 1,144 Member
    I do my entire work out every other day, but that is because I have to drive 20 miles one way to the gym, so I want to make it worth the drive, and I don't want to drive down there every day. What ever works for you is what you should do.
  • ChrissalmonPT
    ChrissalmonPT Posts: 54 Member
    I found doing compound exercises (squats, deadlifts, bench press, pull ups, push press) when lifting worked well for me, I do Chest,back and legs one day, the next is Shoulders, lower back and arms.Then I repeat. After 4 weeks I change to the more standard chest one day, shoulders the next etc then after 4 weeks I swap again. I then like to add some German volume training in every few months. Any questions just send us a message, happy to help.
  • nordlead2005
    nordlead2005 Posts: 1,303 Member
    The best and most often recommended beginner programs are typically full body routines rather than splits (StrongLifts, Starting Strength, Fierce 5, Strong Curves). Split routines are typically better suited for intermediate or advanced lifters.

    This doesn't mean you can't do a split routine as a beginner, as getting the exercise in is more important than picking the optimal program. However, if you do a split routine you should try to stick to a well designed routine so you aren't just wasting your time. I used to do a full body routine that I made up myself when I was a teen and it only got me a fraction of what I've accomplished today (over 10 years later) by following a well formed program.

    I am currently doing a slightly modified Strong Lifts 5x5 routine (basically SL3x5 with some minor add ons like pull ups). I've pretty much ridden that program to the death (1 year and 2 months now ignoring a few breaks here and there) and probably need to move on (I'm still making gains, but the progress has really slowed).
  • BalletAndBarbells
    BalletAndBarbells Posts: 334 Member
    nordlead2005 wrote: »
    The best and most often recommended beginner programs are typically full body routines rather than splits (StrongLifts, Starting Strength, Fierce 5, Strong Curves). Split routines are typically better suited for intermediate or advanced lifters.

    This doesn't mean you can't do a split routine as a beginner, as getting the exercise in is more important than picking the optimal program. However, if you do a split routine you should try to stick to a well designed routine so you aren't just wasting your time. I used to do a full body routine that I made up myself when I was a teen and it only got me a fraction of what I've accomplished today (over 10 years later) by following a well formed program.

    I am currently doing a slightly modified Strong Lifts 5x5 routine (basically SL3x5 with some minor add ons like pull ups). I've pretty much ridden that program to the death (1 year and 2 months now ignoring a few breaks here and there) and probably need to move on (I'm still making gains, but the progress has really slowed).

    ^^^^^this.
    I definitely champion SL5x5 for beginner lifting
  • jemhh
    jemhh Posts: 14,261 Member
    I go back and forth between a 3x/we full body program and a 4 day upper/lower split. For awhile this winter I did a compounds only 2x/we full body program along with 2 days of lighter circuit style lifting.

    My favorite is the 4 day U/L programming style.
    For me it is a good balance of hitting body parts more than once a week and maintaining the intensity that I feel benefits me most.
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