Full body vs split?
From what I have seen posted on here everyone seems to mainly be on a split / one body part a day.
Anyone train full body a few times week compared to a body part split?
There are many known routines that promote full body especially for beginner lifters such as : Starting Strength, madcows 5x5, All Pros, other powerlifting routines such as sheiko
Mostly these are geared towards strength progression, but wouldn't just changing the rep schemes to higher reps promote more of a bodybuilding progression
the whole point of whole body vs split is the frequency vs volume aspect. Full body you train the compounds more frequently - 2- 3x a week vs 1x a week in a split. But splits seem to overwhelm fullbody with how much volume in it per a body part, with many isolations that train the body part to absolute failure
And then there are the hybrid routines, which mix between the two, such as the Upper, lower, upper, lower routines. which focus on the compounds and iso's for upper on one day and the compounds / iso's for lower body on the other and are generally ran 2x a week.
So what do you guys prefer to train?
I am not too sure if full body would be as successful on cycle than a routine which had a lot more volume.
I train a fully body routine at the moment, Madcows 5x5, but I am thinking when I cycle I will try Layne Nortons Power hypertrophy Adaptive training -PHAT. That is an Upper power, lower power, Upper Hypertrophy, lower hypertrophy - well something along those lines:
here is a link to the actual PHAT routine - http://www.simplyshredded.com/mega-feature-layne-norton-training-series-...
Here is a link that explains training, microtrauma, reps, periodisation in more depth and a lot better than I ever could. http://madcow.hostzi.com/Topics/Training_Primer.htm
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This is very similar to what I'm doing, I'm also interested in the best training program for a first cycle? as i don't believe my current training has enough volume to take advantage of the recovery times
squats, cleans and deads. starting strengthesque training just seems to work for me.
i find true pleasure in pulling a heavy bar from the floor.
i rarely get that same enjoyment from isolation exercises. dont really get the kids standing in mirror curling every session.
for cardio... Burpees!!!! good way to torture your entire body whilst dying for air.
I really like Jim Wendler's 5/3/1. The main lifts stay the same. Accessory work can vary.
One of the first people i've seen with a training philosophy close to mine. I also train upper lower, my routine is a hybrid of anthony ellis split and jason feruggia upper lower split.
On upper days I superset push/pull compound exercises and have 3 groups of supersets. For example, exercise A is performed, then 2 minutes rest, then exercise B, 2 mins rest, back to A for 3 sets each, total 6 sets. Then I do a burnout set of an isolation excercise with no rest after last compound.
A) Barbell Bench Press
B) T-bar row
After final bench press go straight to flyes, no rest for burnout set, and after final T-bar row straight to reverse flyes no rest.
the next group of supersets goes to a different angle
A) incline dumbell press
B) incline dumbell row
Last group of supersets new angle again
A) Military Press
B) Pull up
after last set of military press I do a set of tricep extension no rest, after last set of pullups do bicep curls no rest
So thats 9 compound sets per each movement (pushing or pulling) plus two gruelling burnout isolation sets for maximum microtrauma for hypertrophy.
I vary to stop adaptation by switching barbell for dumbell, switching grips to supinated, overhand, underhand e.t.c
sgtstedankoI've usually always trained single, except bicep/triceps pretty much. Workout is in the forum, if you want to look. I did however start mixing in some p90x workouts, and IMO, they are a very good confusion addition... That being said, I'm on my smarter than me phone, and can't look at the links, so I have no clue what they are.