• We’re currently investigating an issue related to the forum theme and styling that is impacting page layout and visual formatting. The problem has been identified, and we are actively working on a resolution. There is no impact to user data or functionality, this is strictly a front-end display issue. We’ll post an update once the fix has been deployed. Thanks for your patience while we get this sorted.

full body or splits?

Status
Not open for further replies.
S

Semidevil

Diamond Member
my profile:
male, 29yrs old
weight: 133lbs, small frame, fairly weak.
deadlift with good form: 185lbs
dumbbell press: 35lbs per side
squat at perpendicular: 110.

I would still consider myself a very beginner lifter. My goal is gain strength, increase the stats on all of those, get bigger, and look stronger too (wider chest, bigger and toned shoulders, arms, waist, etc).

I usually go to the gym 3x per week, Mon, Wed, Fri. Is it better to do a full body where I work out all the muscles 3x per week, or is it better to focus on a split (i.e, push/pull/leg).

I can see advantages to both but want to see what you guys thought.
 
Go with a beginner program like starting strength or stronglifts 5x5. SL might be better since IMO it's pointless to try to learn power cleans with any sort of decent form without a good foundation in the rest of your lifts. I started with SL 1.5 years ago at the suggestion of people in this forum ( link ) at the same build as you with great results.

Main point: squats every workout day, alternate between bench press and overhead press, alternate between deadlift and row or clean. Add weight every workout day.
http://forums.anandtech.com/showthread.php?t=2189876&highlight=
 
I'd start with a strength oriented program before moving on to a split. But that's just me. I never saw results with a split, but definitely saw them with a full body routine.
 
SS or SL 5x5 or HST Look at the research not what people tell you at the gym, including the trainers.
 
Saint Nick said:
I'd start with a strength oriented program before moving on to a split. But that's just me. I never saw results with a split, but definitely saw them with a full body routine.
Click to expand...

This is close to what I did (i.e., started out with compound days, and eventually moved on to splits) and it worked well for me. Unlike Saint Nick, I've actually seen good results with a five-day split, but that's just me...it fits well with my work habits, I guess.
 
Whisper said:
This is close to what I did (i.e., started out with compound days, and eventually moved on to splits) and it worked well for me. Unlike Saint Nick, I've actually seen good results with a five-day split, but that's just me...it fits well with my work habits, I guess.
Click to expand...
I started out on a split, and of course in my newbie ways, nothing was happening fast enough so I probably didn't give it a chance 😛
 
5x5 program still has me making gains no problem at heavy weights. Two workouts, absolutely effective.

including the trainers
Click to expand...

Quite often, ESPECIALLY ignore the trainers.
 
Status
Not open for further replies.

TRENDING THREADS

Back
Top