4 day split vs total body, pros and cons?

[Muggwuffin]

I am looking too lose some fat through mainly diet and weight lifting (cardio is not appealing too me but may add in some) im currently trying too create a new diet and excersize plan.

Can someone explain the pros and cons of a 4/5 day split vs a total body workout 3 times a week? fat loss is my aim for now, of course it would be nice too add muscle at the same time but i understand they dont really go hand in hand..however i do have a fair bit of fat and i havent worked out for a while, i guess some bigginer gains are possible.

my old excersize plan went like this...

monday-chest and tri

flat benchpress
incline benchpress
chest flys
dips
skullcrushers

tues-legs

squats
hack squats
leg curls
leg exstentions

thursday-back and biceps

deadlift
bentover rows
millitary press
barbell curls
alternating dumbell curls

friday-abs and core

planks
crunches
woodchops
reverse crunches
side bends

Would i be better of doing something along these lines or would a total body workout with a alternating "A-B" style be better suited too fat loss whilst maintaining muscle? what are the pros and cons with the two?

thanks

 

[Steve]

A 4 day split vs a 3 day FB is really splitting hairs. The FB gives you more frequency per muscle group and the split gives you more recovery.

The split you outlined here is suboptimal though. There's a thread that was recently discussed titled "the back thread" I believe.

It was started by a user that goes by FeelThePump.

I suggest you read through it.

In a nutshell, you want to be giving your muscles at least 2x per week exposure.

 

[Muggwuffin]

Thanks steve, so its mainly a personal preferance then? i read that total body gives a better metabolic increase..but then again working out more days a week id be burning calories more days a week too, the extra recovery time seems nice also.

i will certainly search for that topic.

thanks for your advice

 

[Steve]

Thanks steve, so its mainly a personal preferance then?

You can look at it like that.

More advanced trainees tend to do better on a split b/c it allows for more rest between training. If you're not close to your max potential in terms of strength though, it really doesn't matter. You're not lifting intensely for it to matter.

i read that total body gives a better metabolic increase..

Not necessarily.

How you structure a program from week to week has little to do with the metabolic properties.

What makes a workout metabolic is low rest and high volume. That can come by way of a FB routine or a split.

but then again working out more days a week id be burning calories more days a week too,

Possibly.

the extra recovery time seems nice also.

When I'm dieting, I tend to stick to FB routines.

When I'm bulking, I tend to stick to upper/lower split routines.

Not written in stone, just what I've found to be best.

i will certainly search for that topic.

Here's the link:

http://weight-loss.fitness.com/weight-loss-through-exercise/26645-back-exercises.html

 

[Muggwuffin]

thanks for your advice steve i found the thread and it was very helpfull too see how a split should be structured. I have decided for now too go with a tryed and tested fullbody program until i lose weight and then once bulking put on some strength and size, there seems too be lots of variation in the plan so hopefully i can do this for as long as i want without it going stale.

"Total-Body Training
The 3-day-per-week, full-body workout plan
by Chad Waterbury"

T-Nation.com | Total-Body Training

 

[Steve]

Chad Dingleberry... I mean Waterbury has a half decent article there.

Mind you, he wrote it for those interested in hypertrophy.

Your'e interested in fat loss.

When you're dieting, you can't maintain the same volume you can when you're bulking.

I haven't read the entire article but Mark Rippetoe's stuff generally fits nicely with dieting individuals.

 

[Muggwuffin]

dingleberry? lol

hmm that is a fair point..i have at least 3 months fat loss ahead of me before i can focus on building muscle.

something like the "starting strength 5 x 5" program could be better suited for now?

 

[Steve]

dingleberry? lol

Chad's integrity has been in question for a while now. He's been caught lying on more than one occasion.

But that's nothing short of a prerequisite for t-nation authors anymore. Shouldn't expect more since they're mostly interested in selling their supplements.

hmm that is a fair point..i have at least 3 months fat loss ahead of me before i can focus on building muscle.

something like the "starting strength 5 x 5" program could be better suited for now?

In my opinion, yes.

 

[Muggwuffin]

i did notice a huge amount of supplement adverts there!

iv heard a lot of good things about that program and it seems too be a great starting point for begginers so il go with it, i shyed away from it in the past because i was working out from home and didnt have the right equipment, but i now have a years gym membership.

i just have one more question...i have read time and time again that you need too be incresing weight each workout, on a cut is this so important? i mean naturaly i will keep going up in weight lifted as long as i can..but if i am not moving up in weight much should i be worried?

sorry for all the questions, im trying too get everything sorted too get started after boxing day.

 

[Steve]

i did notice a huge amount of supplement adverts there!

iv heard a lot of good things about that program and it seems too be a great starting point for begginers so il go with it, i shyed away from it in the past because i was working out from home and didnt have the right equipment, but i now have a years gym membership.

Good.

Reading both of Rippetoe's books, Starting Strength and Practical Programming, is something I HIGHLY recommend.

i just have one more question...i have read time and time again that you need too be incresing weight each workout, on a cut is this so important? i mean naturaly i will keep going up in weight lifted as long as i can..but if i am not moving up in weight much should i be worried?

You should increase when you can but not be overly worried about it when dieting.

Someone who is experienced and has been training for years is close to his or her genetic limits. When they diet, maintaining strength is usually their best option.

Someone who has a lot of room for development can get away with actually increasing weight even in the face of caloric deficits.

You should not, however, but pushing yourself to the point of failure.

sorry for all the questions, im trying too get everything sorted too get started after boxing day.

No problem at all.

 

[Muggwuffin]

Thanks for your help steve, much appreciated