Split vs. Whole-body training?

magus1 · Post by **magus1** » Fri Apr 24, 2009 7:53 pm

Quite a few folks here advocate whole-body training, while other places I've seen on the net recommend splitting it.

What are the pros/cons/opinions here of both programs?

RK19 · Post by **RK19** » Sat Apr 25, 2009 1:44 am

full body all the way= working all major muscle groups 3x a week with heavy compound lifts, much better than splits were you would only work a muscle group once or twice a week, even though youd be working out for more days.

its a no-brainer.

Boss Man · Post by **Boss Man** » Sat Apr 25, 2009 5:13 pm

Depends. You could go for upper / lower body splits. 2x a week for each split, so basically 4 workouts a week.

TBT also is a good option, but don't forget that splits have been tried and tested for years. Many swear by it, and many get the results. There is only ever good and bad methods, and good and bad are not euphomisms for new and old.

So you could do TBT or splits in opinion. If you do either right, there's n problems. If you incorporate a few crappy exercises, use poor technique or train for way to long, thne you get issues.

Most of the time, it's not about the training style or method, that is important, but how you're doing it.

bigboy5491 · Post by **bigboy5491** » Sun Apr 26, 2009 10:09 pm

I like the split training. This is how I split days up and it works for me.

Sunday- Chest/triceps
Monday- Back (lats)/biceps/forearms
Tuesday-
Wednesday- Legs
Thursday- Shoulders
Friday-
Saturday-

I like it because I get weekends free and a rest day during the week. You could easily combine legs and shoulders into one workout and just lift every other day.

RK19 · Post by **RK19** » Mon Apr 27, 2009 2:10 am

bigboy5491 wrote:I like it because I get weekends free and a rest day during the week.

full body mon wed fri, youve got your weekends off plus two days during the week but youve worked all your muscles 3 times. cant argue with the maths.

bigboy5491 · Post by **bigboy5491** » Mon Apr 27, 2009 11:55 am

philosophy is like this. More workouts isn't necessarily better. Intensity and getting enough rest between workouts is necessary. I feel full bodys don't allow me to train in short enough time nor as intensly.

I'm not saying way is the right way or the only way to do it. Just stating opinion.

RK19 · Post by **RK19** » Mon Apr 27, 2009 2:20 pm

i agree which is why i do full body 3x a week each session lasting around 45 mins. plenty of rest with that setup, and beleive me its intense.

Boss Man · Post by **Boss Man** » Mon Apr 27, 2009 3:00 pm

You would do better on the splits, by having one of the off days, on say a Thursday.

This way you get 3 days on one off, 2 on, one off. Two days off back to back, is metabolically pointless, as you might just get a bit of fat storage for two days straight.

Shorle · Post by **Shorle** » Mon Apr 27, 2009 5:09 pm

Most professional athlete (Olympic level) trainers tend toward using splits 99% of the time, and switching to full-body training a few weeks away from competition. If your goal is general fitness, full-body isn't a bad idea; however, if you're looking to get stronger and even gain muscle mass, most trainers will suggest split training.

RK19 · Post by **RK19** » Tue Apr 28, 2009 12:26 am

you mean as im off for two days straight i will maybe store some fat? if thats what you mean then i dont think theres a problem as i work weekends also(helping boss totally renovate his new house) and theres a lot of heavy lifting over the course of the weekend, that in itself is a good workout.

swanso5 · Post by **swanso5** » Tue Apr 28, 2009 2:44 am

Most professional athlete (Olympic level) trainers tend toward using splits 99% of the time

where'd you get that from? lower/upper body split at the most i's suggest for them but they may train different strength qualitites throughout the week

either way, they are PROFESSIONALS, not the ave gym goer with a job, family etc so you can't make that comparison

www.uponlinetraining.com

Heelus · Post by **Heelus** » Tue Apr 28, 2009 5:31 am

swanso5 wrote:
Most professional athlete (Olympic level) trainers tend toward using splits 99% of the time
where'd you get that from? lower/upper body split at the most i's suggest for them but they may train different strength qualitites throughout the week

either way, they are PROFESSIONALS, not the ave gym goer with a job, family etc so you can't make that comparison

www.uponlinetraining.com

Most will split upper/lower even if they are professional, they must split many of their movement due to the load they are able to use. Â»But they don't split biceps and triceps from the rest like they tell in mags lol

Pablo_P · Post by **Pablo_P** » Tue Apr 28, 2009 9:45 am

I can't speak from personal experience, but friend a couple of years ago won the amateur british bodybuilding championship, and he always used splits, until very close to the competition. From the research I've done, both methods seems to work.

Personally, I don't worry too much about it, because I'm not competing in anything so I don't have to be too with workout. I prefer splits because it means I can properly focus on each exercise for each bodypart. With a full body, I can't put all into each exercise (specifically towards the end). This is just me, and probably due to inexperience in weightlifting.

Atticus · Post by **Atticus** » Wed Apr 29, 2009 2:28 am

I found this site EXTREMELY Helpful. It really spells everything out.

http://www.t-nation.com/free_online_art ... t_training

I'm currently doing Full Body Workouts. They work great for me, and I enjoy it tons. Especially since it goes easy with job. I'm not a really advance lifter, though that has nothing to do with it really.

Its all about what you want from your workout. You can gain strength and such from both styles. Just some have minor perks than the others.

Just be happy you're not sitting on your butt at home watching TV eating cheese puffs.

jillb069 · Post by **jillb069** » Mon May 18, 2009 8:37 pm

i switched from doing split training to full body workouts about 3 months ago.
During the split training, I remember getting aggrivated because legs and abs were not as define as arms and chest. As a result, I never looked forward to "leg day".
Since I began the full body routine, I've noticed a significant difference in both legs and torso. I have a more visible six pack and legs and butt are larger and more frim and i fill jeans now! yeay! I'm not sure exactly why these results were easier to achieve. I don't feel like i was working harder.
Also, since I began doing full body work outs, I have more energy, i'm more flexible. Because energy level is so much higher, i don't get as fatigued on cardio days.
I like how these days i spend less time working out and i'm in better shape. so it's easier to work 2 jobs and still have time to be fit.