Full Body vs Targeted

[wonton04]

So I have been reading in forums and in health magazines and the overall view that I get is that full body workouts yield better results and better fat burning if done 3 days a week (mon wed fri) versus doing targeted workouts for 3 days a week (chest/tri . back/bi . legs/shoulders).

I figured you would get less of a workout on each muscle but then your entire body would be getting worked out at about the same speed. Is there any real evidence or people with experience that can tell which type of working out is "better" per say. I understand everyone's body is different, but overall, which one would be better for a healthy individual who is looking to gain muscle mass.

[Fygle]

From what I understand, you need to be a strong and advanced lifter to be able to lift heavy enough to put enough strain (weight) on your muscles, for splits to "outperform" full body. Correct me if I'm wrong, I'm not an advanced lifter so I can't say from personal experience. Either way I've read about advanced lifters still leaning towards full body.

[wonton04]

Great to know! Anyone have any full body workout routines that I could use on split days 3x a week? Maybe 2 so I can change it up every week.
Thanks again!

EDIT:
Here is one I found from http://www.answerfitness.com/150/full-b ... -routines/" onclick="window.open(this.href);return false;
Seems to have a good amount of information as well.
I guess I am still worried if this will be as intensive/yielding quick results as a targeted workout


Workout #1 (Day One) Exercises

Barbell Chest Press: 8-10 Reps for 3 Sets
Pull Ups (Can be performed on a pull-up station with assist or a traditional pull-up bar): Perform as many pull-ups as you can for 3 sets.
Standing Military (Barbell or Dumbbell) Shoulder Press: 8-10 Reps for 3 Sets
Barbell Squat: 8-10 Reps for 3 Sets
Seated Calf Raise: 15 Reps for 3 Sets
(Optional) Dumbbell Bicep Curls: 8-10 Reps for 3 Sets
(Optional) Tricep Bench Dips: Perform as many dips as you can for 3 sets.*
(Optional) Back Extensions: One Set of 15**
Swiss/Stability Ball Ab Crunches: 20-25***

Rest and Recover for at least 48 hours.

Workout #2 (Day Two) Exercises

Dips: Perform as many reps as possible for 3 sets*
Cable Rows: 8-10 Reps for 3 Sets
Seated Dumbbell Shoulder Presses: 8-10 Reps for 3 Sets
Barbell or Dumbbell Deadlifts: 8-10 Reps for 3 Sets
Smith Machine Standing Calf Raises: 15 Reps for 3 Sets
(Optional) Dumbbell Hammer Curls: 8-10 Reps for 3 Sets
(Optional) Overhead Seated Dumbbell Tricep Press: 8-10 Reps for 3 Sets
(Optional) Back Extensions: One Set of 15**
Hanging Leg Raises/Roman Chair (Abs): Perform as many as you can for 3 sets***

Rest and Recover for at least 48 hours.

Workout #3 (Day Three) Exercises

Dumbbell Chest Press (Vary the position of the bench from flat to incline across sets): 8-10 Reps for 3 Sets
Bent Over Dumbbell Rows (can be performed in a Smith Machine as well): 8-10 Reps for 3 Sets
Upright Rows (Dumbbell or Barbell): 8-10 Reps for 3 Sets
Lying Leg Press: 8-10 Reps for 3 Sets
Seated Calf Press (Performed on Leg Press Machine): 15 Reps for 3 Sets
(Optional) Reverse Bicep Curls (Palms down): 8-10 Reps for 3 Sets
(Optional) Lying Tricep Dumbbell Extensions (”Skullcrushers”): 8-10 Reps for 3 Sets
(Optional) Back Extensions: One set of 15 **
V-Crunches/Jack-Knife Sit Up (Abs): Perform as many as you can for 3 sets.***

* As it becomes easier to perform dips with your body weight, add additional resistance by holding a light dumbbell between your feet (in the case of parallel bar dips), or have someone place a light plate across your legs on bench dips.

** Increase resistance on back extensions by holding a light plate or dumbbell over your chest during the movement.

*** Increase resistance progressively during ab crunches by holding a plate or dumbbell across your chest. For hanging leg raises/Roman Chair leg raises or V Crunches, place a light dumbbell between your feet.

[wonton04]

Any feedback on the above workout and/or suggestions on workouts?

Thanks!!

[scottgaran]

A full body workout is a great workout, and is the way to go when you are first training. You can actually use it for quit some time, but eventually the body can't recover from the training three days a week. At that time, it becomes necessary to start a training split, which still allows the body to be worked, but allows for more recovery time. The next phase could even be an upper/lower body split or something similar that allows each group to be worked twice a week or kind of. ie)
Monday Upper
Wednesday Lower
Friday Upper
Monday Lower and so on.

As this becomes too taxing, you would again split the routine.
Hope this hepled
Scott