Full Body Workout/Time Consuming or Split Workout/Less Intensity?

  • Posted by a hidden member.
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    Mar 13, 2009 2:47 PM GMT
    Hey guys,

    I recently started going to the gym again, after the exam period, and I'm trying to make sure that I take it seriously and keep progressing in terms of number of reps/weight, and step up my cardio. Also I'm trying to eat as much as I can whenever I can basically, when I'm not doing anything I'm eating, hehe. I'm also keeping track of what I do at the gym, and if the

    But here's the problem:

    I usually just have about 2 hours to workout since I fit in my workouts between lessons, and I always (try) to do a full body workout. Lately I've been noticing though that I'm not managing to fit everything into my time limit with cardio included. Sometimes I leave my arms out, sometimes my abs... and I never get to workout my ass dammit! icon_lol.gif

    I was thinking about splitting my workout, but I'm not so sure yet. I would do abs and shoulders and a good amount of cardio everytime, as well as squats/lunges, and alternate between chest/biceps, back/triceps and legs. But then I'm not so sure if I should try it this way because I'm afraid that I'd end up losing alot of the progress I'd have made: for example if I workout my chest on Mondays, then when Monday of next week comes along wouldn't a lot of the progress you made end up going away after a whole week being neglected?

    What do you guys think about it?
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    Mar 13, 2009 5:52 PM GMT
    How many different sessions a week are you doing?

    If you're doing 3, you could do a simple upper body/lower body split, and think of it in terms of 2 week blocks. That way you would get in 3 workouts for upper body and 3 workouts for lower body every 2 weeks. That should be enough to keep you growing for now.

    If you're doing 4 workouts a week, then whatever split you make will work, as working out any muscle group twice a week should be enough.

    The trick is really the intensity. You could keep doing what you are doing, but try to up the intensity and do the exact same amount of weight training, but in half the time. This would give you more time, and more benefit all around.

    You could also, if you aren't, look at doing circuit training, and/or doing super sets.

    bodybuilding.com has a lot of great workouts, in the forums and the articles. You can probably do a search on there for a workout based on the number of days you can workout per week. That should give you something good to go on.

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    Mar 13, 2009 10:26 PM GMT
    Nah usually I do 3 weight lifting workouts a week... the other two working days or left only for cardio and abs. I admit I'm not keen on cardio days but I try to go as much as possible.

    The upper/lower body split sounds great, I'll try it next week and see how it goes. I hope I'll still have enough time for the mid section.

    As for intensity, like I said I keep trying to pile on the reps every time I go to the gym. The trainer there said that I shouldn't do the exercises quickly though, because on the negatives I'll end up missing out on the resistance. But I do sort try circuit training, emphasis on sort of... when I finish a set I rest for about a minute... I keep checking with the clock to make sure that exactly 60 seconds have passed until I do another set.

    I'll try giving bodybuilding.com a look-see. Thanks icon_smile.gif
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    Mar 14, 2009 2:03 AM GMT
    2 hours is plently of time to do an intense full-body weight routine, plus cardio.

    It should take at most 1 hour to do the following full-body routine (this routine hits everything HARD):

    Deadlift or Squat
    Overhead press

    For each exercise, do 3 sets of 8-12 reps.

    Then do cardio if you wish.

    But I wonder, why are you doing any cardio at all? You say you're trying to eat as much as possible, so cardio would hurt your efforts in that department. (Perhaps you're doing it for the health benefits? If so, it doesn't take much cardio to maximize the health benefit.)
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    Mar 14, 2009 1:08 PM GMT
    yeah.. 2 hours is plenty. I´m never in there for more than 90 mins at a time, which includes cardio, streching and everything.

    Think about circuits...I do three sessions a week, each full body, though they are different and have different emphases: a body weight only (which is circuits), one that emphasises upper body and another that emphasises lower body (one of which I superset, depends on how I´m feeling). I also do HIIT three times a week too (after the lifting) which takes maximum 25 minutes. The other three days are pilates and one day rest. It works for me... I´ve though of splits, but don´t really see the point in my case.