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split strength training routine



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BOOKWORM87
SparkPoints: (168)
Fitness Minutes: (0)
Posts: 56
3/4/13 2:23 P

Thank you for the replies everyone!

I'm thinking of sticking to a full body routine but cutting down the number of exercises :)



DMJAKES
Posts: 1,571
3/4/13 9:11 A

Book - I'd also add that if this fatigue is a recent thing, consider a few things: maybe you're overtraining, or take a close look at your diet. I find that everyone once in a while I still get that overtired feeling partway through my workout, and the culprit is just about always not-so-hot food choices earlier in the day.

Are you upping the weights too much or too quickly? During any given workout, I don't increase the weight on more than one or two exercises. At the risk of sounding like a "girl", sometimes picking up a 25 pound dumbell instead of a 20 cuts the number of reps I can do down a LOT. No shame there, at least not to me!



MOTIVATED@LAST
Posts: 13,948
3/4/13 6:49 A

Firstly, I agree with Unident - a good strength program is one that works your muscles at close to their maximum capacity. You should be feeling tired at the end of it - that's kinda the point.

Also, I note that many of the exercises you list are close duplicates of each other.

Dumbbell rows and lat put downs work similar muscles.
Pushups, bench presses and shoulder presses also work similar muscles.
Ditto with squats and lunges.

Once you've done a couple of heavy sets, there is minimal benefit to working the same muscles more.

You could eliminate some of these duplicates, and end up with a shorter workout that still works most of the major muscles.

M@L



MAMACHAE74
SparkPoints: (8,171)
Fitness Minutes: (5,931)
Posts: 125
3/3/13 10:50 P

I love doing compound routines and only do them 3/week. I haven't noticed a change, but my husband and daughter told me that my arms are looking pretty fierce and my bottom is looking more firm:) I read alot and I think that it depends on what works for you. Try different weights and make sure that your form is good. Good to see you are getting it together:)



UNIDENT
Posts: 33,498
3/3/13 10:43 P

What's wrong with "I get worn out after just a few compound exercises"?

That is how you SHOULD be working out. Just a few compound exercises, then go home. A good full body strength training routine should not make more than half an hour, and that includes the warmup and stretching.

Split routines are okay if you want to work out every day, but offer no actual advantage over full body. However, they do have the distinct disadvantage that no part of your body works in total isolation from another, so you may risk not resting a muscle appropriately when you work its neighbour or opposite muscle on the following day.



TACDGB
Posts: 6,024
3/3/13 9:26 P

I have heard several people who have had good luck with a split workout. I belong to bodybuilding.com and lots of people on there do split workouts and they have amazing bodies. Me......personally I like doing a full body workout 4 days a week. But I am wanting to get serious muscles..........so that is me..........but for you good luck in this.



SERGEANTMAJOR
Posts: 6,398
3/3/13 6:49 P

I personally do not advocate that my clients do split routines since the human body is engineered to have the muscles interact in a synergistic mode. You can not split muscles out into individual groups, when you do arms for example you are also doing chest back shoulders and core at the same time since the body is designed to also energize the adjoining muscle. The more muscles involved in an movement the stronger that movement is.

Without knowing the specifics of the full body programme you are following I can not comment as to why you are finding it difficult to complete. It can be anything from too many repetitions, too many sets, too much weight or too many exercises. A full body and compound movement exercise programme should only consist of 6 exercises per workout and have a duration of no more than 30 minutes if the exercise choices, number of repetitions and number of sets provide the required intensity and work.

With more information I can give you better advice and guidance.



NAUSIKAA
Posts: 4,848
3/3/13 4:29 P

Yes, split routines are effective - and you can (and should) most certainly include compound exercises in a split routine. A compound exercise doesn't need to include every muscle in your body, most of the ones you listed are compound. I do a 5 day split because I prefer to do ST 5 days/week instead of 3. I do this because I'm training for a sport but I would recommend it to anyone who loves ST and doesn't like the idea of only doing it 3/7 days.

You do not need to rest between days of the split.

The exercises you list sound great. I would suggest adding shoulder shrugs with dumbbells for your traps and doing a few sets of the lat pull down with your palms facing you (biceps). And on lower body day, maybe some calf raises.

Here's how I do my split:
M: lats, abs, obliques
T: chest, triceps, legs
W: lower back, abs, obliques
Th: lats, shoulders, biceps, traps
F: legs, chest, triceps, abs, obliques
Sat: rest day
Sun: rest day

I also do dorsiflexion exercises and wrist/forearm stuff 3x/week for physical therapy.

It works out so that no muscle group is worked two days in a row, the major muscle groups get 2 workouts, the more minor ones and ones that assist anyway elsewhere get 1 day, and the main assisting muscles aren't taxed two days in a row, and my abs get 3 days since I'm focusing on building up my core strength now for the sport I do.

I've been doing it this way since November and have seen great results. Every 6-8 weeks, I will stick in one week with 3 full body days instead of 5 split. Just for variety.

I've also tried many other splits -- push/pull, upper/lower, full body, each group only once/week, etc. People who are slow recoverers might benefit from only doing each muscle group once/week. People who are cross training with other disciplines like running or a team sport might benefit from full body.





OBIESMOM2
SparkPoints: (61,086)
Fitness Minutes: (40,069)
Posts: 4,472
3/3/13 3:35 P

strictly from a layperson's experience -

I've done 2 day rotations (upper body one day, legs one day, abs on the "rest" day).
I've done 3 day rotations (back & biceps; chest, shoulders & triceps; legs) and did abs every other day
I've done full body ST 2 or 3 days per week

unless you are a serious body builder, I would say do what you will stick with and what works for your schedule.




BOOKWORM87
SparkPoints: (168)
Fitness Minutes: (0)
Posts: 56
3/3/13 2:55 P

Are split routines effective? I've been doing full body, but I am trying to lift heavier weights and I get worn out after just a few compound exercises, so I was thinking of doing a split routine.
Would something like this be effective?

Upper body- dumbbell bench press, push ups, lat pull downs, dumbbell rows, shoulder press

lower body-squat, lunges, deadlifts (all with dumbbells)

If I do a routine like this, do I need to wait a day between doing doing upper and lower body, or can I do the other group the day after?



 
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