Whats the difference?

H

hazeleyez13

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Hi guys- I just have a question about using weights. Many of you recommend doing full body weights 2-3 times a week, and some of you recommend doing 2 body parts per day. Is there really a difference or is it just personal preference? I like doing 2 body parts per day but if doing full body weights would be more beneficial (aka faster results!) then I will definatley switch. PLease let me know what you think. Thanks! Erin
 
It depends on your goals, and amount of time you've been training. a ton of research points to lower volume, but higher frequency training as being great for boosting metabolism, and building lean mass, which burning some fat. Plus you're much less stiff because you're just barely tearing the muscle down, 3x a week, vs. destroying it once a week and needing 4 days to adequately recover.

If you're not a seasoned bodybuilder/trainee, I see no reason to exceed anyone more elaborate than a push/pull routine....possibly push/pull/leg split, although I think most will benefit more from a push & quads/calves day and a pull + hamstrings day.

More than likely, on your 2 a day routine, you either over train, or under train...either way results are sub-optimal.
 
Good question. It really can depend. Personal preference is a big thing. Some people just hate doing a full body workout and some just don't like splits. Full body workouts are very efficient. For someone who lacks time or doesn't care for weight training full body workouts twice a week are a good way to get it done and over fast. This is what I'm doing right now since I'm training for a half marathon, so I'm running a lot, but I want to maintain my muscle mass. Hitting full body 3 times a week can be excellent for muscle growth.

Some people prfer splitting the muscle groups up and working each muscle group only once a week. There are so many ways to split them up. You may want to try different types of workouts to see what works best for you.

Sarah
 
OK thanks, that really clears things up. I normally do about 3 different excersices with 3 sets of 15 for each muscle. I am trying to get definition, and lose the jelly belly and so far Ive been at this for 3 months, and I havent really seen good results.I feel stronger, but if you look at me you could never tell I work out lol. I increase the weights every 3-4 weeks, and I also do cardio 6 days a week for about 20-45 mins. Any suggestions?
 
15 reps is too high. do not buy into the myth that there is a rep range for 'toning' or 'fat loss'.

also, cardio 6 days a week shouldn't be necessary. cardio should be used to boost metabolism and work your heart, not to burn the fat off. I find it amusing that at my gym, the people who do the longest cardio stretches usually have the worst bodies...either over fat, or under muscled.

I've just started fullbody training for the first time myself, and I gotta say, so far I'm impressed. Near as I can tell I've added a couple pounds of lean mass in 3 weeks, and lost roughly the same amount of fat. you've gotta have a way to test bodyfat % though to see this though.

I like this fullbody routine: http://www.t-nation.com/findArticle.do?article=04-073-training
 
I looked into that plan and it looks amazing..I'm going to do a bit of research to learn the exercises and I will start next week. As far as cardio goes how often do you recommend that I do it? I feel like thats the only thing thats going to help my stomach. I'm currently 5'6 @ 124 lbs. I dont need to lose weight, just my tummy pouch which is extremely stubborn. Im at the point where I want to change my entire routine so all the advice anyone can give is greatly appreciated.
 
I'd do cardio on the days you don't lift weights, 3 times a week. on that 7th day, feel free to relax, or participate in a sport, or just some kind of general activity (walking the dogs, tossing a frisbee, nature hike, etc...)
 
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