One of the things with strength training is that it is not just the obvious muscles being worked, but also a lot of smaller muscles working hard to keep you balanced and stabilized, often in some quite surprising places.
While theoretically it is possible to follow a split routine to allow sufficient rest between different muscle groups, in practice it takes a fairly detailed knowledge of muscle anatomy and kinesiology to ensure your muscles actually do get sufficient rest. Most people are better off doing a full body workout every 2-3 days.
Also, soreness results from challenging your muscles in ways that are unfamiliar to them. Doing a split routine, or a full body workout is not going to alter this.
A very simple all-body workout routine might comprise:
* pushups (wall, modified or incline pushups if necessary)
* pull-ups/lat pull downs/bent over dumbbell rows
Also, strength training should not be fast. It should be slow and controlled at all times. Don't feel bad about not being able to do it fast - you are doing the right thing in doing it slow.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
| current weight: 178.0