Strength training- which is better?

halimaiqbal00
halimaiqbal00 Posts: 288 Member
edited December 2024 in Fitness and Exercise
3 full body workouts 3-4 times a week or an upper/lower body split 6 days?

Replies

  • jessef593
    jessef593 Posts: 2,272 Member
    Depends on your experience and goals. The 6 day split wouldn't allow much rest, but then full body workouts limit how much you can target each muscle group
  • halimaiqbal00
    halimaiqbal00 Posts: 288 Member
    Worked out with Kettlebells for 7 years, listing heavy. Have recently purchased a barbell and now I'm looking to purchase the powerblock adjustable weight set. Am at a healthy weight but want to reduce body fat and change my body composition. Eating at a deficit -500cals daily. Currently train with Kettlebells 3x a week and then steady state cardio 2x, hiit twice. Take a rest day now and again when I feel like it
  • jessef593
    jessef593 Posts: 2,272 Member
    Id say look into a strength training program such as strong lifts, strong curves, or starting strength. You definitely shouldn't build your own lifting program if you've never done it before. It'll be hard to add any muscle on a deficit. So you'll see some strength gains and little muscle if any at all.
  • jemhh
    jemhh Posts: 14,261 Member
    I'd prefer the 3 full body days in that scenario because I enjoy cardio and the 6 day program plus cardio would be a hassle for me.
  • Sumiblue
    Sumiblue Posts: 1,597 Member
    Full body to begin. Get the compound lifts down first before adding accessories.Split routines take a much longer time to complete, in my experience. Simpler programs, like Stronglifts are perfect to get started. Can always move up to programs with more volume later on.
  • yungbrah
    yungbrah Posts: 33 Member
    Upper/Lower, PHUL, PPL, or my split hehe. Seriously though, I stand by the fact that frequency training is the MOST beneficial in terms of muscle building coupled with great strength gains (maybe not as good as running a powerlifting-driven periodization program obviously). With that said, I think working out 6 days a week is important because your muscle tissues experience the best results when hit twice a week. YOU WILL NOT OVERTRAIN. Throw away that mindset. The ones who truly overtrain are the top level bodybuilders/competitors who train 2x/day with LOTS of volume. I promise you that you are definitely not training hard enough to literally overtrain your body... No matter how hard you're sweating.
  • DavPul
    DavPul Posts: 61,406 Member
    halimaiqbal00 wrote: »
    3 full body workouts 3-4 times a week or an upper/lower body split 6 days?

    Are these my only options? Is there a 4 day split I could do? Maybe 4 and a half?
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Splits are good for intermediate to advanced lifters who, in particular, want to put on mass...the training volume is optimal for putting on mass which is why body builders do splits.

    I'm curious as to why a 6 day split? Do you have any other fitness aspirations? I ask because if I were to do a 6 day split, that wouldn't leave much, if any room really to do much else besides lift and some really general and basic cardio...I certainly wouldn't be able to put in the mileage I do on the bike...so really, this comes down to your training goals (weight management aside).

    I'm partial to 3x full body programing namely because it allows for the physique I'm looking for as well as ample opportunity to do other things fitness wise.
  • ninerbuff
    ninerbuff Posts: 49,054 Member
    Depends on your goals. Personally I'm just into maintenance, so I train each body part once a week on a 5-6 day split. That gives me plenty of time for rest and recovery and my workouts are short.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • ShodanPrime
    ShodanPrime Posts: 226 Member
    halimaiqbal00 wrote: »
    3 full body workouts 3-4 times a week or an upper/lower body split 6 days?

    Depends. I have done both. You training for something other than the beach and mirror? That will dictate.
  • Adi4Fitness
    Adi4Fitness Posts: 97 Member
    jemhh wrote: »
    I'd prefer the 3 full body days in that scenario because I enjoy cardio and the 6 day program plus cardio would be a hassle for me.
    keeps things simple if you miss a day.

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