Full BOdy or Split?

futuresixpack · 07-04-2008, 08:09 PM

i have been doing splits for awhile now and am thinking about switching to splits. I have heard from numerous people that full body would not get me lean? might get me strong but not lean?

the reason i am going for the change is because, in a week I might go to the gym 3 days sometimes less. and i had each major body part planned for each day . so it would take more than two weeks for me to return to the same body part again .. thus resulting in weakness.. it is like starting all over again .. my body would have to get used to the weight...

I am trying to get lean .. by lean i dont mean ripped.. but more like atleast some cuts showing.. alittle muscle showing on the side of the arms...... What do you think?

:kitty2:

**davtown** · 07-04-2008, 11:04 PM

I made good gains on a full body split 3x/week, but I have been doing better training 4x/week on a split.

I think that 3x/week is the bare minimum for splits, and if you are hitting the gym less than that sometimes, I say go with full body. Consistency is key here, if you can get to the gym 3x/week every week, with at least a day of rest in between workouts, full body will do you well. Fat loss can definitely be achieved... shorten up your rest times a little, and try to get cardio in 1-2x/week (a nice thing about a run around the neighborhood is that it doesn't require a trip to the gym)

As you said, sometimes it takes you 2 weeks to train a bodypart again, which is quite a long time. If you don't train a movement very often, your mind has to readapt to the movement pattern when you finally get back to it. A higher frequency in training a movement will help build your neurological coordination, which will lead to better strength and form. This is a slight generalization, as there are always other factors at hand, but it's still an important point.

Considering your situation right now in frequency of training, you should give this reverse push-pull training set-up a try. It seems like it would be appropriate

link: The Reverse Push-Pull Routine

Another note - while you need to train consistently and effectively in order to make good progress, a lot of it has to do with how you eat as well. Getting practical experience in feeding yourself properly will be a big part of your future success.

**romanaz** · 07-05-2008, 02:24 AM

full body, every day =D

**Ikaika** · 07-05-2008, 03:10 AM

Quote:

Originally Posted by romanaz

full body, every day =D

wtf no.

**DJSTARER** · 07-05-2008, 02:26 PM

ha ha. Leaness has little to do with training. I think for your situation, 1 high volume lower body day, with 1 med- volume upper body day, and a third day with accessory upper body work and deadlifts in the 3-5 rep ranges (sub failure)

**davtown** · 07-06-2008, 07:40 PM

Quote:

Originally Posted by DJSTARER

ha ha. Leaness has little to do with training.

yep... except that it should be done. As long as training is consistent and effective, it's all about how you eat.

:eat:

**romanaz** · 07-06-2008, 09:50 PM

Quote:

Originally Posted by Ikaika

wtf no.

everday I train is fullbody. and leanness is more about diet

**Ikaika** · 07-06-2008, 11:31 PM

Quote:

Originally Posted by romanaz

everday I train is fullbody. and leanness is more about diet

he's clearly not an olympic lifter so why give him advice like that?

**davtown** · 07-06-2008, 11:52 PM

Quote:

Originally Posted by Ikaika

he's clearly not an olympic lifter so why give him advice like that?

Trying to convert him to the darkside...

**romanaz** · 07-07-2008, 03:13 AM

Quote:

Originally Posted by davtown

Trying to convert him to the darkside...

:busted1:

07-04-2008, 08:09 PM	#1
futuresixpack New Member Join Date: Jul 2008 Posts: 6 Recipes: 0 Rep Power: 0	Full BOdy or Split? i have been doing splits for awhile now and am thinking about switching to splits. I have heard from numerous people that full body would not get me lean? might get me strong but not lean? the reason i am going for the change is because, in a week I might go to the gym 3 days sometimes less. and i had each major body part planned for each day . so it would take more than two weeks for me to return to the same body part again .. thus resulting in weakness.. it is like starting all over again .. my body would have to get used to the weight... I am trying to get lean .. by lean i dont mean ripped.. but more like atleast some cuts showing.. alittle muscle showing on the side of the arms...... What do you think? :kitty2:

07-04-2008, 11:04 PM	#2
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: Full BOdy or Split? I made good gains on a full body split 3x/week, but I have been doing better training 4x/week on a split. I think that 3x/week is the bare minimum for splits, and if you are hitting the gym less than that sometimes, I say go with full body. Consistency is key here, if you can get to the gym 3x/week every week, with at least a day of rest in between workouts, full body will do you well. Fat loss can definitely be achieved... shorten up your rest times a little, and try to get cardio in 1-2x/week (a nice thing about a run around the neighborhood is that it doesn't require a trip to the gym) As you said, sometimes it takes you 2 weeks to train a bodypart again, which is quite a long time. If you don't train a movement very often, your mind has to readapt to the movement pattern when you finally get back to it. A higher frequency in training a movement will help build your neurological coordination, which will lead to better strength and form. This is a slight generalization, as there are always other factors at hand, but it's still an important point. Considering your situation right now in frequency of training, you should give this reverse push-pull training set-up a try. It seems like it would be appropriate link: The Reverse Push-Pull Routine Another note - while you need to train consistently and effectively in order to make good progress, a lot of it has to do with how you eat as well. Getting practical experience in feeding yourself properly will be a big part of your future success. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

07-05-2008, 02:26 PM	#5
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,100 Recipes: 0 Rep Power: 115	Re: Full BOdy or Split? ha ha. Leaness has little to do with training. I think for your situation, 1 high volume lower body day, with 1 med- volume upper body day, and a third day with accessory upper body work and deadlifts in the 3-5 rep ranges (sub failure) __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

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