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DINAOREILLY SparkPoints: (68,420)
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Posts: 1,352
1/3/13 11:23 P

Very interesting thread :-)

EVENTER Posts: 99
1/3/13 11:21 P

Well it sounds like either a full body workout or split will work for me. I'm going to try to do a full body workout, depending on how I feel. Sometimes if I push myself in other areas (running, skiing) etc, parts of my body will be too sore to work out while others are fine. That's the time split workouts definitely come in handy, as I can just do an upper body workout when my legs are sore.

Thanks for the help everyone. I think I'll do two versions of a full body workout. I'm geeky, so I'm having lots of fun putting a workout plan spreadsheet together!

EVENTER Posts: 99
1/3/13 11:16 P

Hey Nancy, I haven't finished reading the thread yet, but I wanted to say thanks for the reminder. My Day 1, 2, and 3 is really MWF and not consecutive days, but thanks for reminding me about staggering the body parts worked. It's something I knew at one time, but it totally slipped my mind.


Edited by: EVENTER at: 1/3/2013 (23:16)
TACDGB Posts: 6,136
1/3/13 10:42 P

I love my full body workouts. I do those at my weight lifting class. I find it easier to get in and get it done. No remembering what I did when. 3 days a week at class works for me.

BERTA6978 SparkPoints: (43,739)
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Posts: 821
1/3/13 9:26 P

My trainer recently started me on a split routine - Upper Body/Lower Body with a rest day before starting the cycle again. I like it much better than a full body.

HAPPENINGFISH SparkPoints: (0)
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Posts: 865
1/3/13 5:53 P

Where's the "like" button?

It's a decent point! :)

SP_COACH_NANCY SparkPoints: (0)
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Posts: 46,222
1/3/13 5:51 P


I like a full body or upper/lower routine. The issue I have with doing push exercises on one day and pull the next day is that no muscle works in complete isolation, therefore, you are engaging some of the same muscles, especially the upper body workouts, on back to back days. You can do push/pull on the same day, btu I would not recommend on back to back days. Not enough recovery time.

Coach Nancy

HAPPENINGFISH SparkPoints: (0)
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1/3/13 5:43 P

If you like, you could read up on "split routines."

Most beginners, or those whose goal is usually fat loss, general strength and health improvement, are good with a full-body routine with rest days in between. That means you do all major muscle groups in every workout. In that case you *could* design yourself a programme where you have two different full-body routines, A and B. Both A and B feature an exercise for your quads: in A it's squats, while in B it's leg press. Then on day 1 you'd do workout A. Day 2 rest. Day 3 do workout B. Day 4 rest. Day 5 workout A... etc.

That's one way to do it - you do a full-body workout every time, but change which exercise you use to target each muscle group. The key is that every muscle group gets an exercise each time, and even if you repeat the same workout every time, that muscle needs a day in between to rest.

Another way to do it, although this is usually for people who, uh, really rather *like* weights or want to build more muscle, is what's called a split routine. One could be like this:
Day 1 - upper body only
Day 2 - lower body
Day 3 - rest
Day 4 - upper
Day 5 - lower.... etc.

And then there are splits like this:
Monday: Push (Chest, shoulders, triceps)
Tuesday: Pull (Back, biceps)
Wednesday: off
Thursday: Legs (Quads, hamstrings, calves, abs)
Friday: off
Saturday: Push (Chest, shoulders, triceps)
Sunday: Pull (Back, biceps)...

You get the picture.
To be honest, I had a split routine like the last one when I started out, and even though I was just a beginner, I really liked it. I enjoyed spending 45 minutes on just a few muscle groups. I think that's the most important. If you work hard, but also make sure you rest properly, any of these routines will work. I would just do the one that feels like it's your style.

LAURENXX19 Posts: 547
1/3/13 5:43 P

I definitely recommend using the SparkPeople workout generator. It's easy and hassle-free. You can select your fitness level and create a workout plan right for you.

DRAGONCHILDE SparkPoints: (60,906)
Fitness Minutes: (15,360)
Posts: 9,707
1/3/13 5:26 P

Have you checked out Sparkpeople's workout generator?

SP_COACH_NANCY SparkPoints: (0)
Fitness Minutes: (112,042)
Posts: 46,222
1/3/13 5:06 P


In order for muscles to repair and recover, it is recommended that you do not work the same muscle group on back to back days. The body makes the adaptation to your strength training session not when you are lifting but when your body is recovering. This is why many experts recommend a lower/upper/lower/upper workout schedule or a full body workout 2-3 times a week with a day or more of recovery between resistance training sessions.

I hope this helps!

Coach Nancy

EVENTER Posts: 99
1/3/13 4:38 P

I'm setting up a workplan for strength training, and I'm wondering about varying exercises that target the same areas. For example, on Day 1 I would do squats, Day 2 Leg Press, Day 3 Lunges. Or would it be better to just do leg presses the whole week?

Obviously this isn't my whole workout plan, but the same question applies to exercises that target other areas.

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