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  1. #1
    M&S Senior Member Lightning's Avatar
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    Default Full Body vs. Upper/Lower vs Push/Pull/Legs vs Body Part

    What's your personal favorite? Why? Pros/Cons? Do you alternate between certain styles of training? I want to see some of the member's insite on these training styles, as most of the workouts on this site are 4-5 day Body Part splits.
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  2. #2
    M&S Senior Member Lightning's Avatar
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    I myself only have expierence with 4-5 day Body Part splits. Although I find them fun & painful at times, usally 2-4 days later I am ready to hit that same muscle group again but have to wait 7 days before I can. My next routine will NOT be a body part split as I want to try something new. That's why I want to see your personal opinions on the matter.
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  3. #3
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Quote Originally Posted by Lightning View Post
    What's your personal favorite? Why? Pros/Cons? Do you alternate between certain styles of training? I want to see some of the member's insite on these training styles, as most of the workouts on this site are 4-5 day Body Part splits.
    Personal favourite: fullbody.
    Reasons: I started out doing fullbody, so I reckon, to a degree I'm stuck in my ways, my body seems to prefer it, both psychologically and physically. Because the emphasis isn't on one or two muscle groups, I can still do cardio on the days inbetween without problems walking down the stairs and such. It also fits my lifestyle; I know that headaches will get in the way, but with a fullbody, even if I miss a day, I don't have to juggle muscle groups because they get hit in every workout.
    So, for me, a fullbody is the perfect solution.


    I tried splits a couple of times and also upper/lower splits, but just couldn't quite get into them mentally; plus the DOMS were murder, so it affected any cardio I had planned.
    1-Finger Deadlift, 1RM: 80.3lbs/36.5kg

  4. #4
    M&S Senior Member Lightning's Avatar
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    Great post 5kg! Indeed those are some pro's to fullbody. Also I was thinking.. if following a split and your not mentally prepared / no training partner or even have trouble pushing yourself to absolute failure you could be undertraining. While following a full body routine there is no reason to rep to failure (this doesn't mean you shouldn't push yourself) and you have less of a chance on undertraining and create 3x the muscle building opportunities. Do I think I will try a full body in the future... of course. Will I continue to use splits... sure! Both have thier benefits but I am slowly starting to lean toward the side of fullbody or upper/lower for natural lifters. Using split every once in awhile to focus on the smaller muscle or from different angles. Maybe something like 3 months on full body , 2 month body part split, 3 month upper/lower split, repeat?? Just a thought. Keep'em coming guys this should be interesting and informative becuase I'm sure alot of people want to hear the differences.


    Rep plus 5kg! Great post.
    Exercise Science; 4 Year University Degree
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    Ambassador of pain Possum's Avatar
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    Upper/lower for me.

    Ive had the best results using those programs. + its a lot more interesting and variable then just doing a bp split.
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  6. #6
    M&S Senior Member Lightning's Avatar
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    Possum, did you do 3x a week upper/lower or was it 4x a week? A link to your actual workout layout would be great! Your physique is awesome man, what ever your doing is obviously working, keep it up!
    Exercise Science; 4 Year University Degree
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  7. #7
    M&S Elite Member sloppyjoe's Avatar
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    Quote Originally Posted by Lightning View Post
    I myself only have expierence with 4-5 day Body Part splits. Although I find them fun & painful at times, usally 2-4 days later I am ready to hit that same muscle group again but have to wait 7 days before I can. My next routine will NOT be a body part split as I want to try something new. That's why I want to see your personal opinions on the matter.
    exactly my situation, ive been doing splits forever its time to do upper/lower or fullbody next time

  8. #8
    Coming Up The Ranks Abbe's Avatar
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    Default

    I prefer fullbody...I have seen some of my best results using the Heavy, light medium days style, specially in strength...its alot fun when most of your workout are compounds. And like everybody said you can add cardio on non training days.

    My current workout looks something like this (cutting):
    Mon: Heavy day
    Tue: HIIT sprints
    Wed: Light day
    Thur: HIIT sprints
    Fri: Medium day
    Sat: HIIT sprints

  9. #9
    M&S Senior Member Lightning's Avatar
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    Quote Originally Posted by Abbe View Post
    I prefer fullbody...I have seen some of my best results using the Heavy, light medium days style, specially in strength...its alot fun when most of your workout are compounds. And like everybody said you can add cardio on non training days.

    My current workout looks something like this (cutting):
    Mon: Heavy day
    Tue: HIIT sprints
    Wed: Light day
    Thur: HIIT sprints
    Fri: Medium day
    Sat: HIIT sprints
    Can you post your detailed routine?
    Exercise Science; 4 Year University Degree
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  10. #10
    Coming Up The Ranks Abbe's Avatar
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    Heavy day: every excercise 3 sets 4-6 reps
    1. squats
    2. stiff legged deadlifts
    3. Bench press
    4. Pullups/bent over rows
    5. seated overhead press
    6. Barbell bicep curl

    light day: every excercise 3 sets 12-15 reps
    1. leg extension
    2. leg curls
    3. dips
    4. cable rows/pullups
    5. lateral raises
    6. seated/standing calf raises

    medium day: every excercise 3 sets 8-10 reps
    1. deadlifts
    2. leg press
    3. incline DB press
    4. pullups/bent over rows
    5. upright rows
    6. weighted crunches


    my HIIT sprints:
    3 minutes warmup
    sprint as fast you can for 30secs then light jog for 30secs (thats one round)
    I perform at least 14 rounds then a 3 minute cool down.

  11. #11
    Seasoned M&S Veteran LtL's Avatar
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    Default

    Old school strongmen and bodybuilders ALL trained full body style and got JACKED! Body part splits and higher volume training became more popular later when trainers started to "flush" their muscles (chase the pump). Upper/Lower splits are a compromise between the two.

    While there are pro's and con's to each style of training the truth is that if you eat well, train hard and ALWAYS push for progression in each session, ALL types of routine will work. IMO it is mostly personal preference. I would advise you to try something new other than a body part split. Do it for at least a month and see how you like it.

    LtL

  12. #12
    M&S Senior Member Lightning's Avatar
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    Thanks LtL, have a look at my HLM Fullbody in Critique my Workout and tell me what you think! Rep+
    Exercise Science; 4 Year University Degree
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