An arguement with a gym partner: which is better? A 4-day full body plan per wek (1 day max-effort, 1 day dynamic, 2 days repitition, etc.); or, a split workout (day 1 legs + core, day 2 chest + back, day 3 rest, day 4 arms + shoulders, day 5 legs, etc.)?
I've been wrestling back and forth with two programs like these for the last 3 months, and am wondering what do y'all consider the better approach?
You're comparing apples to oranges here. Full-body vs. Splits is rather academic, i.e. they both work. However, the full-body program you list here has weekly periodization, i.e. max-effort day, dynamic day, etc. That'll probably have greater strength gains than a non-periodized full-body or split program. Given that, I'd go with the full-body program.
Some of the research I've read about basically says that muscles respond well when stimulated 2-3 times per week, thus a 3/4-days a week full-body routine is probably better than a once-per-week body-part split. Most lifters on this site tend towards non-body-part splits, i.e. a push-pull split, or a lower-body/upper-body split, and will do each split 2 times a week.
Keep in mind, the very best program would be to alternate between full-body and spits every 12-18 weeks or so. That will keep you body from plateauing.
I'm a big fan of full body because it allows me to really focus on a weakness. My squat sucks relative to my bench and deadlift, so by doing tbt, I can squat everyday I'm in the gym, and squat first. This places the priority on the primary movement.
I've done both in my 5 years of serious lifting. I like both. I started on a bodypart split,then went to full body for a year or so now I'm back to splits. I really like doing just one bodypart a day and being out of the gym in under 40 minutes.
The key is finding what you like. Trust me when I say which ever you like the best is going to be the most effective for you. Your not going to get decent results from a training program that you have to "make" yourself do. Its whatever keeps it fresh and fun for you.
I love full body routines, but the problem I find is that my intensity wavers. For example, I just switched from a WSB type routine to full body. Last night I started with heavy rack pulls, followed that with heavy barbell rows, and then tried to do som RDL's and squats, but the intensity just wasn't there to go as heavy.
So do you full body guys just alternate what exercise you focus on (i.e. Day One Squats are heaviest, Day Two Bench, Day Three Cleans, whatever)? Curious...
Yup I alternate the group. Somedays chin ups are first, some days bench... or based on how I FEEL, I'll mix it up..If I feel fatigued maybe I'll move calf raises in the middle, and then go for a heavy bench press or squat instead of foing squats deads and chin ups back to back..some days i can others i cant...its as much as listening to your body as anyone who posts here.
One thing im adapting to is the perscribed time. I got a stop watch finally and am adhering to TBT's rest cycles...it has brought me to a whole new level of intensity....
Also with full body sometimes it takes a few weeks to adapt.. By week 3 of TBT i hit my groove and didnt get fatigued. (Surge HELPS)
As others have mentioned, both can be productive. However, my wife an I prefer total body workouts. We feel more sufficiently worked and have both seen steady gains since switching over a few months ago.
I'm considering to s split routine because time is limited and I figure a good upper or lower body workout is better than a half-assed full body workout that takes the same amount of time.
Right now I'm considering just alterating upper and lower body workouts. I won't have regularly scheduled off days, but they will happen as I balance the time demands of work, family and relationship. I'll go ahead and take a rest day after working out four days in a row (upper/lower/upper/lower), and I'll try not to take more then two consecutive off-days. That provides good flexibility to balance workouts with other responsibilties while still making gains from workouts.
Personally, I love full body routines. I feel as if I have worked a lot more. I usually do a full body workout 5-6times a week. Currently kind of sort of following the 24rep schemes by Chad Waterbury in his HFT program.
Usually I hit legs first everyday, either squatting or deadlifting and then pressing and pulling, then some sort of triceps movement and after that, its all the exercises that I feel like doing (lateral raises, biceps etc...)
Split routines are alright, but I don't get the same feeling of accomplishment (save leg days) as I do with full body.