Splits or Full body?

  • Posted by a hidden member.
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    Aug 12, 2007 9:48 PM GMT
    I started working out about a month and a half ago. I started with a splits program and gained about 2.5 kg (5.5 lbs) of lean muscle mass from that. Then this month, I switched to a full body workout routine and I'm entering third week tomorrow.
    So far, I have gained 1 kg from this routine and I am now able to lift way more than I used to do with my old program. The problem is, I don't think my chest is making that big of a progress when it comes to muscle mass development.

    The program I'm using is one I got from bodybuilding.com:

    # Squats 1 X 8 - 10 reps
    # Leg Extensions 1 X 8 - 10 reps
    # Leg Curls 1 X 8 - 10 reps
    # Dumbbell Pullovers 1 X 8 - 10 reps
    # Barbell Overhead Shoulder Press 1 X 8 - 10 reps
    # Seated Rows 1 X 8 - 10 reps
    # Bench Press 1 X 8 - 10 reps
    # Barbell Bicep Curls 1 X 8 - 10 reps
    # Tricep Extensions 1 X 8 - 10 reps
    # Weighted Pullups 1 X 8 - 10 reps
    # Weighted Dips 1 X 8 - 10 reps
    # Standing Calf Raises 1 X 8 - 12 reps
    # Abs - 1 X 10 - 15 reps

    So my question is, do you think I should stop this program and return to my splits routine? or perhaps I should just add more exercises for chest? Any help would be appreciated as I'm still totally clueless about different programs and routines.

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    Aug 13, 2007 5:50 AM GMT
    I have tried doing full body workouts a couple of times and I cant do it. It is just to exhausting for me. I dont know if I try to do to much or what, but I have to do a split, its the only way I can recover, see results and be able to walk the next day...haha.
  • DiverScience

    Posts: 1426

    Aug 13, 2007 12:25 PM GMT
    The very experienced coach and trainer I've been talking to (runs bootcamps for getting athletes out of ruts) says to do:

    1 each of push, pull, upper, and lower.

    So a push and a pull for each of upper and lower body (for example: bench, lat pull downs, squat, ham curls) and do it 2-3 times a week, no more.


    I'm about to try it out since my split program (a year in) has stalled. But I know a couple of his past "students" and they all seem to be doing pretty well in the building department so...
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    Aug 13, 2007 1:04 PM GMT
    If I read your program correctly, you're doing a 13 set full body workout? The programs I design for my clients typically will consist of a minimum of 26-28 sets, a maximum of 32 sets - to be performed in 1 hour.

    If they are on a split routine, the 28-32 set limit would apply to each part of the split.

    If you're putting on weight at the rate of 2.5kg/6 weeks, I suggest to you that a good bit of it is not muscle, but body fat. Be careful!

    It would benefit you greatly to hire a trainer to at least design a training program and nutritional plan for you, even if you cannot afford to have him take you through the training sessions weekly.
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    Sep 03, 2007 2:44 PM GMT
    PSBigJoey: "The programs I design for my clients typically will consist of a minimum of 26-28 sets, a maximum of 32 sets - to be performed in 1 hour."

    I recently switched to a full body routine. I showed it to a trainer, and he had me switch one exercise, and take one out entirely (removed dips).

    I do the full body 3 days a week, starting with a 5 min warm-up run, averaging 20 sets and it takes about an hour (I also have a 4th day of just aerobic/interval training and abs - also takes about an hour).

    PSBigJoey, if you wouldn't mind taking a look at the routine, I can send it to you. Message me and let me know. thanks.
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    Sep 04, 2007 11:15 AM GMT
    Is that one routine?

    Id split that over 3 sessions orientated towards maxing one body part. ie still a full body but with a greater emphasis towards the start of the routine hitting a specific area

    theres a thousand and one approaches with full bodys but they still need structuring to the goal whereas from that it just appears to hit every muscle group rather than in any rational order