One of the most common set of questions for someone who has started a strength training program, or even those who have been at it for some time, are these: How should a program be set up? Full body workouts or split routine? The answer is that both can be extremely beneficial, but a person should consider what their goals are and how often they can get to the gym to help make the decision on how they'll train.
* Full body routine A full body workout routine allows you to train the entire body on the same day, usually 2-3 times per week.
One advantage of this is that you won't have to work out with weights as many times as those people who do split routines, although you should still probably do cardio workouts on some of the other days.
Usually a full body workout will last about 45-60 minutes, and you should pick 1-2 exercises with 1-2 sets to target each body part.
It's also good to find combo lifts that will work multiple muscles, such as clean and jerk or bench presses.
A full body routine is the best choice for beginning lifters because it gives you a good, overall workout.
However, even some advanced lifters will go to a full body workout for a certain time period to change things up, or if they don't have the time to put in for a split workout.
* Split workout routine A split routine will divide up when you work out the different muscles groups in order to focus harder on certain areas.
Usually, people using a split routine will lift weights 4-5 times per week.
You can work out more times in a week because there's more rest time between working of the same muscles.
A split routine should divide lifts so that the muscles that work together are exercised on the same days.
Here is one of the most common split routines: Day 1 (chest and triceps), Day 2 (Legs), Day 3 (Back and Biceps), Day 4 (Shoulders), Day 5 (rest), then start over.
I tweak this by combining shoulders and legs, so my program looks like this: Day 1 (chest and triceps), Day 2 (Back and Biceps), Day 3 (Legs and Shoulders), Day 4 (rest), then big cardio workout on my landice treadmill or start over split routine depending on my schedule.
I don't have quite the time to have a four-day split, so I like to split my workouts into the three parts listed.
By having back and biceps follow bench, I feel like it gives me a good day to rest my shoulders before coming back and working them on my leg day, then there's a break before the next bench press.
Of course, plug in abdominal work and cardio as you like on any of the full body or split routine days, and-or on off day from lifting.
A split routine can also take 45-60 minutes, or last a bit longer.
With a split routine, you'll usually do 2-4 sets per muscle and 3 sets per exercise to really work the specific area.
I feel it is easier to get stronger with a split routine because you can go all out, then there's a built-in break until the next time you work that body part.
There's less of a burnout factor for me on things like heavy bench or squat sets because I've had a break of several days.
Beginners are advised to start with a full body workout, see how they do and then they can consider a split routine.
However, I also know people who have stuck with a full body workout for many years and are in excellent shape.
It's a personal choice that you may want to research more on your own.
Whatever route you go, keep a workout log to help track your progress, set goals and stay extra motivated.
Also remember that both training regimens are certainly much, much better than doing nothing at all.
Either way you go, your body will be stronger for it.