Full body workout or split workouts?
The primary goal of weightrainingis progressive overload, which means consistantly doing slightly harder workouts. Each time your muscles are pushed harder than they were before, they must grow in order to compensate. That is the basic idea anyway. THE BEST routine under IDEAL circumstances would be long, double session full body workouts, 7 days a week. That is if your recovery is perfect. You would be able to see progression per muscle group 14 times per week. I would say the closest anybody has ever got to this that i know of is Arnold, who pre contest, worked out half his body per day, 6 days a week. the worst routine is to work every muscle only once per week. You would only be able to progress for each muscle group during that one workout you have per week. This is the modern split, where people work chest one day and arms the next and so on, covering the entire body over the course of the week. It does allow the most time for recovery so people do see success working out this way. my point is that its not about split vs full body workouts. There are millions of different splits out there ranging from the super split i described, to bro splits that people do all the time working 1 muscle per week. Unless your a pro bodybuilder, you problaby dont have to NEED an hour in the gym training your chest. And you probably dont NEED a week off in oder to recover. And unless your a totall beginner, you probably could use more than one or two exercises per muscle group, and you probably do work hard enough where you need more than a day to recover. Only you know how much training you need to spend in order to see progress, and only you know how well you can recover from that training. So you have to decide what routine is ideal for you. Chances are, it will be a 4 day split where you train half your body on days 1, 3 and the other half on days 2, 4. That is the ideal split for most people. If your an advanced beginner, then you can get away with long full body workouts. If your an advanced intermediate, then you can maybe swich to 3 das on, one day off.
What would be an ideal workout split per week? How many times should each muscle be exercised per week? I find exercising each muscle group twice a week works best for me.
Twice a week per muscle group seems to work best for most people on average, however individual recovery ability can vary and some people might be able to train some muscle groups more frequently while others may need more rest days. What is ideal depends on the individual and requires experimentation to determine.For most people I recommend upper/lower split rather than push/pull because there is less overlap. Most people do not need to split their workouts up more than this, although you can alternate between different upper and lower body workouts.High Intensity Workouts
What is the best workout split for people over 50?
Split routines?STOP.When you hit the age of fifty or approaching fifty, you must take a good look at the realities. If you habitually tend to spend much time seated; somewhat inactive and that is pretty much the story for the last, say 25 years, then you probably not in good shape. Your most significant issues are perhaps lack of hormones and lack of flexibility and probably have very little stamina. You may be overweight and lost most of your muscle mass. You may have to first start losing some body fat and meanwhile build some much needed connective tissues. It is critical to stay safe on an upcoming fitness journey. Right?So split routines focus on isolation body-part training. This sort of practice may pose a safety danger for the new fifty-year-old trainer with partial loss of most connective tissues.Based on my experience, I recommend training 3 to 4 times a week using a barbell program covering the deadlifts, the squats, and the overhead pressing. You need to build a foundation of strength and connective tissues before playing with split routines.Severn years ago, I started a program of light-weight powerlifting, and five years later, I mostly rehabilitated my old body. A couple of years ago, I added more full body movements training with Olympic Style light weightlifting routines. The old engine works terrific.Aim for strength training and look for a program that you can comfortably train. Note that the essential part of this journey is the diet/nutrition and adopting a generous dose of regular sleeping.You need to change your lifestyle.I am sixty-two years old and I regularly use multi-joint exercises.Picture: me, today.Mansour’s disclaimer:Don't do anything stupid and get hurt lifting big ass weights after reading some of my answers. This would make us both quite unhappy. Consult a Medical Doctor, a Strength Training coach and common-sense specialist before doing anything you may read in some of my answers.
What is the best 6 day workout split for a beginner?
The best 6 day workout split for a beginner is not to do a 6 day split workout.Working out about 3 days a week, whole body, works best for beginners (and in fact, works very well for a very long time).Each basic movement, lower body push (squat or variant), lower body pull (deadlift o.v.), upper body push (press o.v.) and upper body pull (chin, row o.v.) needs to be done about 3 times a week for decent progress.Doing them as a split is sub-optimal. As a beginner you only need about 3 sets of each to progress. Four exercises means 12 total sets. With warmups, stretching etc that’s less than an hour.Split workouts, trashing each body part once a week, only came into vogue in the 70s. Before that everyone did whole-body training. Guess when steroids became readily available?When you are an intermediate and your progress plateaus, what are you going to do on a 6 day split? Go to a 7 day split?I recommend this book for everyone who is interested in strength training.Amazon.com: Starting Strength eBook: Mark Rippetoe, Jason Kelly: Kindle Store
How many days should i workout out a week?
k well i work out about 5 to 6 days a week and give myslef a couple days to rest i usually feel sore on the body part i worked on but by when half the day is over i feel a sudden burst of energy should i go workout then? or should i continue to rest? i just started using heavier weights too im only 130 pounds though and im likr 5 feet 7 inhes i gain around 5 pounds every couple weeks or so if i dont workout everyday i feel lazy the next day and dont wanna work out anymore
What is the ideal gym workout routine for losing weight and gaining muscle?
As per my personal experience, you can not make DRASTIC progress if you want to lose weight and gain muscle at the same time (reason being gaining huge amount of muscles will require too much eating, which will definitely result in some fat gain, let alone fat loss). But you can still see GOOD progress even if you want to do both at the same time.That brings me to the important question- What is your current body type?Since you want to lose weight, I assume you are skinny fat guy having less muscles and some fat.Your goal is long term which is a very good thing.Any body transformation would require focus on following 2 things:-Diet :- Just focus on eating 4–5 meals and try to take a balanced diet including some carbs, good amount of proteins and some good fats. Don’t take heavy meals with too much amount of carbs after 8 PM. Try to include good amounts of fibers too. Google foods rich in proteins, and good fats and try to incorporate them in your meals. As I am writing this, I am having 2 bananas and some sprouts as pre-lunch snack.Workout:- You don’t have to do anything fancy to achieve a good physique. Just focus on weight training 5 days a week and try some jogging/running (cardio) on the remaining 2 days of the week.Open this link:-What Is The Best 5-Day Workout Split?and text search this ‘MATTYH7688’. This is a very good workout that has helped me to gain good amount of muscles and lose fat as well.Ultimately, when you achieve your dream physique, just include some activities like Jogging, sprinting, any sport that you love to play, to maintain that physique. Off course, it would be better if you can continue going to the gym at least 3 times a week.No matter what, stick to a healthy and balanced diet to maintain that hard earned physique.
How does your ideal week of work out routine look like?
Monday- Chest and bicepsTuesday- BackWednesday- Abs, sides and cardio (non-weight/functional training)Thursday- Legs and forearmsFriday- Shoulders and tricepsThis is what my most usual weekly workout routine looks like. I carry this out for two weeks, then switch to another routine for two weeks, and then do two weeks of this one again and this cycle continues. I sometimes may switch between Friday and Saturday, keeping one of those as rest days. Some thumb rules I keep in mind are:-1. No more than two days of weight training on a continual basis, to give the muscles enough time to grow.2. Never mixing weight training with cardio. I either do them at separate times of the day, or just do my cardio on Wednesdays and one of the rest days.3. I mostly isolate the bigger muscle groups, i.e, back and legs. Working out these parts involves a large array of exercises, all of which I prefer carrying out, targeting every part, and avoid mixing these with another body part.4. Getting eight hours of sleep daily, regardless of anything.5. None of the above will work if you eat like a hog. Follow a clean diet, with 2–3 cheat meals in a week.Hope this helps!
What is the perfect workout split for active fat loss as well as increasing strength?
I’m torn between two different trains of thought here:There is no universal perfect workout splitAndThe perfect workout split is one that you do and continue to do.But really they’re saying the same thing other than the second is a little more helpful.What you want to do is:Build a routine.Stick to the routine.If you have to fall off the routine, (sickness, vacation, real life) get back on it as quickly as possible.Building a routine.I’d offer some guidelines:Make sure you’re giving each muscle group a couple of days rest before working them again.Put in a complete rest day at least once a week. For this rest day you can still exercise, just make sure that you’re not pressing too hard. light cardio, a walk, even moderate calisthenics.That’s about it.You can do a full body workout 3 days a week with light cardio on your rest days.You can do chest+triceps/back+biceps/cardio/shoulders/legs/rest/restYou can do chest+back/legs/cardio/arms+shoulders/cardio/restYou can do Chest/Back/legs/triceps/biceps/shoulders/rest.The order that you do your different body parts doesn’t matter at all for the results that you attain, so long as you follow the guidelines above. What matters is how you lift:Lift with perfect formLift with as heavy a weight as you can do your targeted rep range while using perfect form. If you can’t do perfect form, lower your weight.Don’t rest too long between sets and exercises — aim for no longer than 90 seconds, unless you’re lifting really heavy weight for low reps in which case you can go as long as 5 minutes.In the end, though, this will only improve your strength — particularly if you lift very heavy weight for low repetitions per set. If you lift for a higher amount of reps, 10 reps per set, you’ll get some strength and more hypertrophy.None of this will necessarily help you lose fat. Diet helps you lose fat. Don’t eat a lot. Get plenty of protein, and sufficient carbs and fat while still maintaining a deficit. It’s tricky, but possible — your body will use your fat to supplement the difference.
Where can I find the best workout routine?
If you were like me when I began didn’t know what to do. I just kind of wondered the gym doing mostly machine workouts.This will give you some structure get you headed in the right direction. It’s going to hit every muscle group in your body and you’re going to feel amazing doing this workout.Two things you want to focus on.Progressive overload – gradually increasing the stress placed upon the body by increasing the amount of weight, sets, repetitions, frequency, or intensity over a period of time. (weeks)Form – having correct form will increase muscle activation, and prevent injury.Here is a three-day training split that is easy and simple to follow.LEGS: Squats 4 x 10 Reverse Dumbbell Lung 4 x 10 Leg Extension 4 x 10 Hamstring Curls 4 x 10 Standing Calf Raise 4 x 10 PUSH: Incline Barbell Bench Press 4 x 10 Incline Dumbbell Bench Press 4 x 10 Incline Dumbbell Fly's 4 x 10 Cable Fly Machine 4 x 10 Triceps Rope Machine 4 x 10 PULL: Bent Over Row 4 x 10 Seated Cable Row 4 x 10 Under Hand Pull Ups 4 x 10 Dumbbell Shrugs 4 x 10 Barbell Bicep Curl 4 x 10It works like this. Day 1 legs, day 2 push, day 3 pull, then take a rest day. Then repeat the process.If your focus is to build muscle only complete a few cardio sessions a week.If you focus is to lose fat perform cardio after every training session.Your nutrition is going to be the difference maker in whether you are building muscle or losing fat.Video explanation going into more detail check, 3 day split workout routine.
What is the ideal weight trainings split for teens and what rep range should be used?
For weight training routines, there’s not much difference between teens and adults, except teens can often progress faster due to better hormones and recovery. Due to faster recovery, it actually makes sense not to split, and do full-body workout routines. Splitting your workouts slows down progress in favor of giving more time to recover, which you don’t need.For brute strength, start with StrongLifts 5x5.For bodybuilding, start with Jason Blaha's Ice Cream Fitness.