Split or total body?

[Jamo2]

Everybody seems to have a preference, yet im still not sure.

After finishing WS4SB (wasnt really for my liking) im looking for a new routine. Want to pack on some size and strength (like everybody).

After reading a few sites, muscletalk, Tnation...the usual i have found an increasing divide between the split and total body guys.
What do you think would be best?
Anybody got a good example of both?

[flaming]

Most of the authors on t nation recomend total body. 3 days a week from what i see.

[Yohan]

I do total body, 3 times a week.

[tomass911]

total body 3 times a week, ive been putting on about a kilo a month without any protein powder seems to be working well.

[Taliesin]

I would start out with a simple total body workout 3 days a week, not training on consecutive days. Keep doing that until you stop making progress, ease back for a few weeks and start progressing again.

If your consistent with your training, once you've eased off and started progressing again 2 or 3 times, progress might finally stall. Only then would I consider trying something else, and even then another variant of full body workouts might still fit the bill, introducing "light" and "heavy" days perhaps.

[Gary]

You could always try this (http://www.t-nation.com/article/bodybuilding/total_body_split_training&cr=)

[Ad McG]

Depends on the rest of your training volume and activity IMO. I simply can't do full body 3x a week because the fatigue and soreness would effect my footy that I play regularly through the week.

[Jamo2]

I had a look at that coma, twice a day is not practical for me.
Heh, sounds like its total body then.
Recoverys not an issue at the moment, im "chemically enhancing"
Thanks for the replies.

[Jamo2]

Day 1
Deadlifts – 5x5
Dumbbell shoulder press - 5x5
Calf raises - 5x5
Rope pulldown - 5x5

Day 2
Barbell bench press – 5x5
chest supported row - 5x5
Stiff leg deadlift - 5x5
Lateral raise - 5x5

Day 3
Front Squats – 5x5
Lat pulldown - 5x5
Dumbbell flies - 5x5
Weighted crunches - 3x12
Preacher curls - 5x5


The first three exercises of each day are the main ones, while the rest of each day are isolation and assistance exercises.
Im going to alternate weeks, one 5x5 week then one 3x8 week.
Chose front squats because i did squats in my last workout.

[Taliesin]

A few points:

- I think you're doing more deadlifts than you need to. 5x5 on one day a week seems too much to me, doing it twice a week, even more so.

- Not enough squats, unless you have a very good reason you should still do a few sets of back squats at least once a week.

- as long as you realise that the curls and pulldowns are just "beach" exercises, that's fine. Chins and dips would be just as good for the "beach", and would give more functional strength too.

BTW, that's a very nice dragon in your avatar :cool:

[Jamo2]

Its only once a week, and i must note that all those 5x5s are ramping, not all sets are going to be at my max.

[Ad McG]

Chemical enhancers for someone at the age of 20 who is only doing this much work is a waste IMO. Chemicals allow you to make gains easier because they allow you to work harder, not because it just makes it happen.

Incidentally, why was WS4SB not to your liking at the time of the OP? There is actually a new version 4 days a week on Joe Defranco's site which looks excellent for your goals.

I don't prefer a split or total body to be honest, it completely depends on goals, personal recovery times and the outside gym work you are doing.

[tom pain]

I do a 3-day split which works out nicely for me. Can't imagine squatting more than once a week (I squat intensely so I need the recovery period).

[Jamo2]

Chemical enhancers for someone at the age of 20 who is only doing this much work is a waste IMO. Chemicals allow you to make gains easier because they allow you to work harder, not because it just makes it happen.

Incidentally, why was WS4SB not to your liking at the time of the OP? There is actually a new version 4 days a week on Joe Defranco's site which looks excellent for your goals.

I don't prefer a split or total body to be honest, it completely depends on goals, personal recovery times and the outside gym work you are doing.

Its working out nicely for me actually. Im putting on muscle in the shedload, losing fat at the same time, my strength is going up rapidly and im only 3 weeks in. Obviously this will stop post cycle but with the amount i work this is realistically all i can train at the moment and the closest ill get to a descent figure.

Anyway, not trying to turn this into a pro/con debate.

I just didnt like the general feel of WS4SB....5x5 was much more for "me" so i was looking for something along those lines.

I have a fourth day also, which is cardio/HIIT which i didnt put in.

[Ad McG]

I can't understand how a good weight training program can't be for "you" yet you prefer 5x5. There must be a reason?

[Jamo2]

I didnt like the rep-set ranges i was made to choose from. No doubt they are tried and tested but personally, they didnt work.

I didnt like the exercises i was made to choose from, maybe i wanted to do military press where the closest i could get was incline.

As much as there was a lot of room for flexibility (much more than 5x5) it was just not enough options in the right places.

5x5 is SIMPLE, back, chest, legs....awesome, sorted.
Where as WS4SB, bit of back here, with a totally different set range to chest, then maybe some arms, and a bit of legs...then the next day totally changed with some high-end reps for shoulders and some low-end reps for back. Never before have i had to look in my book so many times.

You get it?

[Ad McG]

So it was too complicated, is that what you're saying? I can understand that I suppose. When I did it I got used to it fairly quickly.

To say that there aren't options for exercises is just bizarre, I've never seen a prescribed programme with so many options for movements!

[Jamo2]

There was enough options...just not in the right places...if you know what i mean.