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Full Body or Split Workouts
- Thread starter Spade_1
- Start date
well i used to do 3 day split. now im doing a full body. i think it just depends on the time you can spend ... or something like that. Most of the guys here will probably recommend a split, while i think the split is great i just didn't feel working my major muscle once a week was enough for me, so i work them all 3 times a week. ..lol but don't take my word for much, i just started like a few months ago so i'm still quite the newbie. probably best if you follow a program...
stronglifts
Master Don Juan
If you just started out, go full body. Will make you learn the exercise technique better.Spade_1 said:
Train 3 days a week, alternating between these:
Workout A:
Squat 5x5
Bench Press 5x5
Pull-ups: 3xfailure
Workout B:
Squat: 5x5
Overhead Press: 5x5
Deadlifts: 1x5
Start light, increase the weight on every workout for all exercises.
Good luck.
spesmilitis
Master Don Juan
- Joined
- Sep 3, 2006
- Messages
- 1,511
- Reaction score
- 6
I am not very confident in the info below, its just stuff based off my experiances but I do not consider myself very experienced yet:
Starting out, you can make good and study gains doing only 2 or even 1 set per exercise per workout session. You will see steady increases of 1.25-2.5 lb increases to your PR. Also, recovery is quicker since you are doing low volume. Since you need very few sets per exercise to improve, a full body is best for beginners.
Another reason for the full body for beginners is that you will learn form faster. Some exercises take several sessions to get down, the two most complicated being squats and deadlifts.
Starting out, you can make good and study gains doing only 2 or even 1 set per exercise per workout session. You will see steady increases of 1.25-2.5 lb increases to your PR. Also, recovery is quicker since you are doing low volume. Since you need very few sets per exercise to improve, a full body is best for beginners.
Another reason for the full body for beginners is that you will learn form faster. Some exercises take several sessions to get down, the two most complicated being squats and deadlifts.
all else equal i'd recommend a 3 day split, either rippetoe's program (get a copy of "starting strength") or WBA's program: http://www.sosuave.net/forum/showthread.php?t=110033
do make sure you get the form right, and recognize that diet & rest are more important than the specifics of your program (presuming you pick a solid one).
do make sure you get the form right, and recognize that diet & rest are more important than the specifics of your program (presuming you pick a solid one).
Spade_1 said:
Dude, maybe I'm totally off, but I think I can give you some solid advice, though not what you asked for.
I'm your same height, give or take, and I weigh 40 lbs more than you, yet I don't worry about routines and this kind of stuff yet. Shìt, I don't even watch my diet, though I'm a hardgainer. Unfortunately most people overanalyze bodybuilding rather than just doing some hard work. You don't grow by asking questions all the time or reading books. They can help, but you grow in the gym (and in bed, and in kitchen).
Unless you are a pro (which is not the case, since you should weigh at least 60 lbs more), all you need to know is "Lift, Eat - Rest, Repeat", nothing more than that. When you are over 150 lbs, you may come here and look for some info on how to reduce fat amounts, but until then just bust your @ss in the gym and in the kitchen and try to sleep 8 hours a night.