Which workout style is better for a beginner?

[misle]

I haven't seriously worked out in years and I really need to get back to it. So here's my question:
Better to do full body work outs 3 times a week or 3-way split workouts (M-Chest & back, W-Arms & shoulders, F-Legs & Abs)?

 

[VulgarDisplay]

There are many different ways to go about working out. I would say the best routine is the one you can stick with. That being said I can say that I find Starting Strength or Stronglifts 5x5 to the best for me because they don't get boring because you are constantly adding weight and progressing.

 

[brikis98]

For beginners, a fully body routine 3 times per week (such as Starting Strength or Stronglifts 5x5) will produce more strength & size gains than a split routine. These full body routines take advantage of the fact that a beginner can typically recover enough between consecutive workouts to be able to work the same muscles, but with slightly more weight. This allows you to make linear progress on your lifts 2-3 times per week, which is quite literally as fast as progress can possibly be made. More advanced trainees will not be able to recover fast enough and will need to periodize their training so that they go up in weight less frequently - usually once per week for intermediates and once per several weeks for advanced.

On the other hand, split routines are fairly wasteful for beginners because the same muscle is only trained once per week even though the body can handle more. Of course, a beginner will make progress on almost any routine, but it's really a question of efficiency. In my experience, with all else being equal (ie, actual exercises used, diet, rest, etc), beginners on a full body routine will probably end up bigger & stronger than beginners on a split routine after a certain period of time.

 

[misle]

Thanks, I had not heard of either of those programs. I'll check them out.

 

[StageLeft]

FWIW if you do a split routine off the bat and do, say, 8-10 sets of biceps the first day you'll be unable to extend your arm for a week, DOMs will kick your ASS.

 

[darkewaffle]

When I first started a few years ago I followed StrongLifts 5x5, great foundation program.

 

[BeauJangles]

Which workout style is better for a beginner?

The kind you can stick to.

 

[misle]

Are there any programs similar to 5x5, but with dumbbells? I don't have a power rack and I don't plan to join a gym.

 

[brikis98]

Are there any programs similar to 5x5, but with dumbbells?

Not really. The routines I posted above revolve around the squat, deadlift and power clean. Those exercises are much more awkward to do with DB's, and even worse, the average male will be able to do those exercises with far more weight than dumbbells allow in a fairly short time. Therefore, you really need access to barbells for that kind of routine.

I don't have a power rack and I don't plan to join a gym.

Can you get a power rack? There are all sorts of deals on craigslist.

Also, why not join a gym?

 

[misle]

I've never been comfortable working out in a gym. I'm in the middle of buying a house, so putting in a weight room of some sort will probably work nicely. I'll have to start shopping around for a power rack and weights.

Right now, I just have a bench and dumbbells, which I thought would be great for an apartment, but I got bored pretty quick.

 

[brikis98]

I've never been comfortable working out in a gym.

Out of curiosity, why? I've heard this from a number of people, but have never quite understood it.

I'm in the middle of buying a house, so putting in a weight room of some sort will probably work nicely. I'll have to start shopping around for a power rack and weights.

Nice. A power rack (with a place to do pull-ups), bench, barbell and some weights is all you need. If you can afford them, some bumper plates are also a great investment so you can do olympic-style lifts (such as the power clean).

 

[MJinZ]

I haven't seriously worked out in years and I really need to get back to it. So here's my question:
Better to do full body work outs 3 times a week or 3-way split workouts (M-Chest & back, W-Arms & shoulders, F-Legs & Abs)?

If you're just starting out again, go with a 5 day workout and split them up for optimal results.

Upper
Lower
Rest
Upper
Lower
Rest
Cardio

 

[polarmystery]

Out of curiosity, why? I've heard this from a number of people, but have never quite understood it.


Nice. A power rack (with a place to do pull-ups), bench, barbell and some weights is all you need. If you can afford them, some bumper plates are also a great investment so you can do olympic-style lifts (such as the power clean).

You of all people should know that people that are fairly new to working out can be incredibly intimidated by the regulars putting up massive amounts of weight. It's worse when you are male too I think...

 

[surfsatwerk]

You of all people should know that people that are fairly new to working out can be incredibly intimidated by the regulars putting up massive amounts of weight. It's worse when you are male too I think...

I ran around my neighborhood and worked out in my basement with dumbbells for 8 months before my ego could handle being in a gym.

 

[brikis98]

You of all people should know that people that are fairly new to working out can be incredibly intimidated by the regulars putting up massive amounts of weight. It's worse when you are male too I think...

See, that's just something I don't understand. Just about everyone is weak as hell when they first go to a gym. When I started, I could barely bench the empty bar, couldn't do a single pull-up, couldn't (quarter) squat 95lbs, and so on. But that's precisely why I started going to the gym in the first place! Sure, there were other dudes in there lifting huge weights, but I always saw that as something to aspire to rather than as something discouraging. And with other sports, most people feel the same way: what's the first thing you do after you see your favorite pro athlete do something crazy? You go out and try to emulate them. You don't watch Jordan dunk from the free throw line and then avoid the basketball court at all costs because someone out there can jump higher than you. You don't watch Ovechkin make a sick move past a defender and then avoid the hockey rink for the rest of your life. And yet, you see some guy bench press more than you and suddenly you can't set foot in a gym again? I don't get it.

 

[MJinZ]

LOL, some seriously insecure people in here.

I mean, I never even had the THOUGHT about being "intimidated" at a gym. I was a skinny weakling at High School and there were big jacked jocks at the gym after school. But then everyone else was either that, or fat. Who cares?

 

[HN]

LOL, some seriously insecure people in here.

I mean, I never even had the THOUGHT about being "intimidated" at a gym. I was a skinny weakling at High School and there were big jacked jocks at the gym after school. But then everyone else was either that, or fat. Who cares?

not one person in this thread has expressed being intimidated about going to a gym.

 

[VulgarDisplay]

The thing to remember about the gym is that everyone there is intimidated by the experienced lifters when they shouldn't be. The experienced lifters are the ones that feel no need to do things to embarrass others because they know that everyone has to start somewhere. We all started from the same spot, and that's why the gym should not intimidate you.

As far as being uncomfortable at the gym there are many reasons for this, and most of them have solutions. Most people are a little uncomfortable there.

When there's someone walking around with their nose dripping all over everything....

Creepers and other people with staring problems weird me out too.

If you're at a gym that makes you uncomfortable you could try and find a new one. They come in all shapes and sizes, and the clientele can vary greatly.