whole body or split

[wgtnmuscle1]

hi all....for a older trainer whom is getting back into  the gym and has limited time...what is  better.. whole body 3 tiimes a week...or 3 days a week body part split with rep changing

[doison]

*who

[The Scott]

Last week I trained 3 days.  On Monday I did back, chest and shoulders.  Tuesday arms.  I then rested on Wednesday and Thursday and Friday I did all of the aforementioned.  I can no longer train legs due to an injury.  Dammit!  

This week I will do the same thing, which is to say I train on how I feel but try to get in at least two sessions a week.

[oldtimer1]

I have used both. For a natural this is an example of a good routine. Monday is back and chest. Wednesday is legs  and Friday is delts and arms. Weekends are off. After one warm up two work sets for each exercise working close to failure or to failure. Choose 3 to 4 exercises per body part. Do cardio on off days. Don't think it's exercising one body part per week because the body works as a unit. There is plenty of over lap. An example of this is the triceps and the biceps get hit really hard on back and chest day. They get hit again on arm day. Chest gets hit on chest day but again on tricep day if you include dips or close grips. I could go on with over lap.

An example of my three day split for back and chest day is this:
Pull ups 2 x max
Seated V handle lat pulley rows 2 x 12
Dumbbell rows off a bench 2 x 10
Reverse grip pull downs 2 x 10

Flat dumbbell bench 2 x 8
Incline dumbbell bench 2 x 8
Flat flies 2 x 10
Push ups 2 x max

Dead lifts 2 x 4
weighted back extensions 2 x 15

weighted crunches 1 x 50

Whole body routines work but contrary to popular belief they are not beginner routines but it's the hardest routine you can do. I would do one exercise per body part and sometimes two. Again I used two work sets per exercise. I started with the biggest body part and worked down except when there are two pressing exercises back to back.

My normal whole body routine looked like this.
Power cleans 3 x 3
squats 2 x 8
lunges 1 x 10
standing leg curls 2 x 12
dumbbell flat bench 2 x 8
pull ups 2 x max
seated lat cable rows 2 x 12
military press 2 x 8
lateral delt dumbbell raises 2 x 10
weighted dips 2 x 10
barbell curls 2 x 10
standing calf raise 2 x 15
hanging leg raises 2 x max
pulley crunches 2 x 25
weighted back extensions 2 x 15
neck work

Workout took me about 90 minutes if I trained heavy. If your goal is three times a week a whole body routine still works great if you miss a workout. Twice a week works fine. Even if you have a busy week week and just get one workout a week nothing is lost.

[Hypertrophy]

hi all....for a older trainer whom is getting back into  the gym and has limited time...what is  better.. whole body 3 tiimes a week...or 3 days a week body part split with rep changing

I do whole body, twice every week to 10 days. There is only so much my body can take before feeling burnt. Here is a good reference about how much and how often

http://www.exrx.net/WeightTraining/Research.html#Strength

[cephissus]

gayer than a 'delts and arms' workout

 

[jude2]

I have been training over 35 years straight and have been using a 3 day split for the past 5 years.  I have maintained all my size.  MWF split. Shoulder and arms one day, legs one day and Chest and back Friday. I also enjoy a lot of other things now.

[oldtimer1]

I have been training over 35 years straight and have been using a 3 day split for the past 5 years.  I have maintained all my size.  MWF split. Shoulder and arms one day, legs one day and Chest and back Friday. I also enjoy a lot of other things now.

It's a great system. 

[Julio Ceasar]

I have used both. For a natural this is an example of a good routine. Monday is back and chest. Wednesday is legs  and Friday is delts and arms. Weekends are off. After one warm up two work sets for each exercise working close to failure or to failure. Choose 3 to 4 exercises per body part. Do cardio on off days. Don't think it's exercising one body part per week because the body works as a unit. There is plenty of over lap. An example of this is the triceps and the biceps get hit really hard on back and chest day. They get hit again on arm day. Chest gets hit on chest day but again on tricep day if you include dips or close grips. I could go on with over lap.

An example of my three day split for back and chest day is this:
Pull ups 2 x max
Seated V handle lat pulley rows 2 x 12
Dumbbell rows off a bench 2 x 10
Reverse grip pull downs 2 x 10

Flat dumbbell bench 2 x 8
Incline dumbbell bench 2 x 8
Flat flies 2 x 10
Push ups 2 x max

Dead lifts 2 x 4
weighted back extensions 2 x 15

weighted crunches 1 x 50

Whole body routines work but contrary to popular belief they are not beginner routines but it's the hardest routine you can do. I would do one exercise per body part and sometimes two. Again I used two work sets per exercise. I started with the biggest body part and worked down except when there are two pressing exercises back to back.

My normal whole body routine looked like this.
Power cleans 3 x 3
squats 2 x 8
lunges 1 x 10
standing leg curls 2 x 12
dumbbell flat bench 2 x 8
pull ups 2 x max
seated lat cable rows 2 x 12
military press 2 x 8
lateral delt dumbbell raises 2 x 10
weighted dips 2 x 10
barbell curls 2 x 10
standing calf raise 2 x 15
hanging leg raises 2 x max
pulley crunches 2 x 25
weighted back extensions 2 x 15
neck work

Workout took me about 90 minutes if I trained heavy. If your goal is three times a week a whole body routine still works great if you miss a workout. Twice a week works fine. Even if you have a busy week week and just get one workout a week nothing is lost.

please fuck off. Yourkidding? Are we supposed to read all that shit?? Find the essence in your post!!!

[oldtimer1]

please fuck off. Yourkidding? Are we supposed to read all that shit?? Find the essence in your post!!!

I have a solution for you internet tough guy. Don't read it.

[NaturalWonder83]

please fuck off. Yourkidding? Are we supposed to read all that shit?? Find the essence in your post!!!

absolutely enough from you
Old timer is a good dude
Good insights
You don't even use correct English in your lunatic ramblings
This is an American message board-use proper English

[funk51]

hi all....for a older trainer whom is getting back into  the gym and has limited time...what is  better.. whole body 3 tiimes a week...or 3 days a week body part split with rep changing

split on and every other day system one day upper one day lower,,, if that's too much split one day chest shoulders tris, rest next day legs, rest a day next day back and bis...repeat ad infinitum....

[Dr Dutch]

*who

x2......grammar errors should be banned.    (and I am not even a native speaker)

[ritch]

In the end, there's no "one size fits all".

But I got too many warm up sets to do if say I were just doing 2 sets to retrain and have to do all the warm up sets again for the same muscle days later. Then for every other body part. Would take forever to do and would be warming up more than doing actual sets.

[wgtnmuscle1]

thanks oldtimer for your reply via private message...that was awesum

[MORTALCOIL]

I could never do whole body sessions unless I was coming back to the gym after an injury-related time-off. Never didi it for me. I still do splits: Pecs/Bis, Legs (not a split in that case), shoulders, day off, Back/Tris, day off.

[Mr Anabolic]

1. Chest/back
2. Off
3  Shoulders/arms
4. Off
5. Legs
6. Off

Repeat.

[Grape Ape]

Mon:  Full body with BP focus
Tues: Run
Wed:  Full body with squat focus
Thrus: Off
Fri:  Full body with DL focus
Sat: Condition/run
Sun: Off

Depends on goals though.

[liberty]

M-Push
W-Legs
F-Pull