Advice regarding workout please

V

Virv

0
Hello,

So me and my workout buddy have been doing a full body workout every two days for the past few weeks or so. This is a pretty accurate list to everything we cover in each workout (not in a specific order):

Squats 3x10
Calves 3xfailure
Bench Press 3x10
Dips 2x10
Cable Pull Down 3x10
Barbell Curl 3x10
Forearm Curl 2xfailure
Pullups 2x10
Deadlifts 2x12
Crunches 1x30

Okay, well I really like this system, but my friend thinks it would be a lot more effective if instead we did different muscle groups each day, either upper body one day and lower body the next, or back/arms one day, shoulders/chest one day and legs/back another day. (or something like that, don't worry about the combos I put)

So which is more effective? A full body workout every other day, or still going every other day but splitting up the muscle groups? Thanks for your help.
 
Well what are you goals? Are you a beginning lifter/novice?

If so then you aren't ready for body part splits. Upper/lower or push/pull would be okay but really Full body no matter what level of experience is the way to go.

As for your routine it could use a little work, and never train to failure in the beginning. There can be time and place for failure work, but judging by that routine you are not there.
 
So full body is the way to go? Can you give me some evidence or something backing that up? Not that I don't believe you, but my friend is convinced otherwise and he isn't just gonna go with it.
 
Here's to get you goin'..you'll really have to dig for your own evidence, if your intention is to have some proof to wave in your friends' face. Well, unless someone else is kind enough to do the work for you. Many of the workout/eating suggestions at those links first explain why you should do what they say, so check them out..chances are you'll learn a lot in the process. There's also all the stickies here, and a number of (somewhat technical) posts on t-nation.
 
After doing some more research, we've decided to just stick to what we're doing. However, I would really appreciate it if I could get feedback on the current workout routine I have built, here it is once again:

Squats 3x10
Calves 3xfailure
Bench Press 3x10
Dips 2x10
Cable Pull Down 3x10
Barbell Curl 3x10
Forearm Curl 2xfailure
Pullups 2x10
Deadlifts 2x12
Crunches 1x30

What should be removed, added or changed? I've read all the stickies and done a ton of research on working out, and considering I hit the gym for the first time a couple months ago I'd say I've learned a lot. Thank you
 
Exercise increases ribosome activity. After any single exercise
bout, the ribosomes in the trained muscle will increase their activity.
This increase is short term. Based on the data by McDougall (looking at
protein synthesis via tracer research), maybe 36 hours or so. So at 36
hours, ribosome activity in that muscle is back to normal.




Given the short time courses of both mRNA and ribosome activity, this
means training a given muscle frequently to keep levels elevated
constantly (and remember that that IS the goal of hypertrophy trianing,
keep protine synthesis elevated as much as possible). ONce every 36
hours might be more optimal, but it's not practical for most people
because it requires training at different times of the day. Training
every 48 hours is a compromise based on practical considerations.
.
so if you are doing a split one or two bodyparts a week then you are not taking advantage of protein synthesis.

carry on with the fullbody every 48hrs.
 
You must log in or register to reply here.
Back
Top