Full body workout or isolated?

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    Nov 29, 2012 8:51 PM GMT
    I have been doing a full body routine for a few weeks. It takes me at least 90 minutes to complete and I do 10 mins of cardio beforehand to warm up. I do this 3-4x a week. On the off days I swim for 45 mins freestyle and breaststroke. That's my weekly routine.

    Is it more beneficial to do isolated workouts on different days? What are pros and cons?
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    Nov 29, 2012 11:16 PM GMT
    For swimming? Keep doing full body workouts; and keep the weight low and reps high.

    If you switch to isolated/split workouts, you could put on muscle mass, which adds resistance in the water and slows your lap speeds.
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    Nov 29, 2012 11:17 PM GMT
    paulflexes saidFor swimming? Keep doing full body workouts; and keep the weight low and reps high.

    If you switch to isolated/split workouts, you could put on muscle mass, which adds resistance in the water and slows your lap speeds.


    Then explain Ryan Lochte?
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    Nov 29, 2012 11:18 PM GMT
    Paul doesn't know what he is talking about.
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    Nov 29, 2012 11:30 PM GMT
    I don't really know but for me Paulflexes would be true.
    I noticed I swim so much faster than guys who are way more muscled than me.
  • FredMG

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    Nov 30, 2012 12:59 AM GMT
    Depends on your goals.

    I see the most progress with
    - 30 min of cardio
    - isolated upper body workouts
    - 'maintenance' workouts for my legs.

    Of course the hardest part for me is not stopping at the brew pub on the way home from the gym, or instead of the gym.
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    Nov 30, 2012 1:11 AM GMT
    I think it depends on your goals. What are you trying to do? Be a faster swimmer? Be generally more fit?
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    Nov 30, 2012 6:26 AM GMT
    topathlete saidA few months back I mentioned a program by Chad Waterbury who advocates 3 total body workouts per week instead of the split workouts that are very popular today. The more time I've spent with his program the more impressed I am with the program and the research that went into it.

    He takes time to point out how split workouts have become popular and how they are, in fact, less efficient. The advantages total bodyworkouts include stimulating more total muscle mass in every workout. Each workout includes an upper-body pulling, upper-body pushing, and a squat or deadlift variation. He states that the associated compound movements work the muscle groups to a greater extent than similar time spent doing exercises targeted to a specific muscle group, typically done as part of split routines. Also, there is less likelihood of muscle imbalances around joints when using compound exercises.

    BTW - OP these routines take much less than the 90 minutes you are currently spending

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    thanks.. this sounds like exactly what I was looking for- i will check it out tomorrow. i actually don't mind spending that much time at the gym.. don't really have a social life right now, and some of the guys that work there are good looking icon_smile.gif
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    Nov 30, 2012 9:06 AM GMT
    timshel said
    paulflexes saidFor swimming? Keep doing full body workouts; and keep the weight low and reps high.

    If you switch to isolated/split workouts, you could put on muscle mass, which adds resistance in the water and slows your lap speeds.


    Then explain Ryan Lochte?
    Surprise buttsechs.
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    Dec 01, 2012 3:31 AM GMT
    Which reminds me.. Michael Phelps has the weirdest looking body.

    1523fecd237e38fee3dd0ac1_Michael-Phelps1
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    Dec 01, 2012 4:16 AM GMT
    ^ I'd still hit it.
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    Dec 01, 2012 6:12 PM GMT
    paulflexes said^ I'd still hit it.


    It's not a bad thing, it's like he was genetically made to swim with the loooong upper body. Well you know what they say about long upper bodies.

    Long intestines.
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    Dec 03, 2012 2:39 PM GMT
    timshel saidI have been doing a full body routine for a few weeks. It takes me at least 90 minutes to complete and I do 10 mins of cardio beforehand to warm up. I do this 3-4x a week. On the off days I swim for 45 mins freestyle and breaststroke. That's my weekly routine.

    Is it more beneficial to do isolated workouts on different days? What are pros and cons?


    I'm afraid Paul is not quite right... the whole "avoid muscle" if you want to swim thing is not quite true.

    Your goals are key - what are you training for?

    Splits were introduced back in the mid C20 and only really became popular when roids came on the scene which enabled people to train 7 days a week and still recover at the systemic level. Splits were then used as individual muscle groups still needed to recover.

    Therefore, if you are lifting 3-4 times a week, esp if it's 3, then you don't need splits. If you have lots of energy on the routine you do then leave it. If you are getting tired, then you need to rest more, which might mean splits.