Throughout my adult life, I have been an on again off again exerciser. I'll work out consistently for 6 weeks and then not go back to the gym for 4-5 months. But I've been going pretty good and consistent since November and I hope that this is the time that I stay on track.

I've been doing full body 3x week and do cardio when I can. If I lift on Monday, but don't make it to the gym to do cardio on Tues, I'll lift on Weds and never make up that cardio session.

My question is whether it is better to keep doing the full body until I'm stronger and more advanced or if I should start doing a split routine. I note that John Stone started off with a split routine.

I work out in the morning before work and before my kids wake up. So, my work out time is limited. I have to be out of the gym by 6:45 to be home by 7. When I do a full body work out, I don't have time to finish up with a little cardio. I figured with a split, I'll be doing less sets which would leave more time for cardio. But I'm worried that if I miss a lifting workout on a split, certain muscle groups may go longer without a workout. Currently, I'm not having a problem doing the full body 3x week, but sometimes have had problems due to work and family getting to the gym 4-5 x week.

I'm 6' and a soft 195 lbs. My goals are to get firmer, stronger, and look better. Weight is just a number, so I'm not too concerned with that. I still need to figure out my bf% as that will probably be a better way to chart my progress (if any). Another goal is to do a set of unassisted pull ups by summer.

I know that I need to incorporate more cardio to achieve my goals, but I prefer lifting to getting on the treadmill.

So, back to my point: should a relative beginner attempt a split routine? Or is a full body more preferable?
:guitar:

Splits aren't necessarily more advanced or strenuous...just more days in the gym and shorter workouts. Having done them both, I will say that I prefer full-body workouts. A lot of people who make the switch do as well. Either type of program is only as efficient as the work you put in it, so I'd say try splits at some point down the road and then base your decision on which one gets you the most enthusiastic about lifting.

If you're looking for an ace full-body program, check out some of Chad Waterbury's articles over at t-nation.com. Total Body Training is an excellent place to start.

Also, THE PIXIES KICK ASS! :guitar:

I was just looking at those Chad Waterbury articles. It provides an interesting way of varying one's total body workouts without just simply switching from one exercise to another.

I guess another reason I was thinking about split workouts is to get more sets on a particular muscle group. For example, now I basically only do three sets of each exercise for each muscle group. So, my chest workout is essentially 3 sets x 10 of DB bench press. Plus I do two sets of dips in which I try to incorporate the chest as much as possible. But I guess if reps 7-10 of my third set are really difficult, I'm working at a reasonable level of intensity, right? I suppose I just need to continue focusing on my 3 x week at a good intensity and try to get more cardio in. I'm in Boston and this cold weather can only last for so long. (Part of the reason I miss workouts is if I have to shovel snow or remove ice in the morning before work)

This is what I've been doing:

DB bench press 3 x 10
Assisted pull ups 2 x 10 (Gravitron machine)
Assisted dips 2 x 10 (Gravitron machine)
Seated row 2 x 10
DB military press 3 x 10
DB standing bi curl 3 x 10
Tri rope pull down 3 x 10
Sled hack squat 3 x 10
Leg press 3 x 10
Seated calf raises 3 x 10

And yes, the Pixies rule.

I wouldn't go to a split simply because you can get more sets and reps in. Adding volume isn't necessarily going to get you better results.

Full-bodies do work. But everybody generally wants to lift bigger and more. So they end up cramming in dozens of sets and reps to failure in a single workout. Then they do it again Wednesday and Friday.

The "HIT" practitioner will get away with it because they basically do one set of reps (12 generally). But on each set the last rep is designated failure.

Don't forget you're trying to get all this done in 45 to 60 minutes.

When you do fullbody it doesn't mean you are locked into that routine ad infinitum.

I use both. One week I'll do fullbody and the next a split. When I'm doing fullbody I generally go for the "mass" ex's. When I split I get more time to vary the exercises per bodyparts being worked.

I like fullbody. But I am of the opinion that months and months of fullbody without a change-up tends to lead to overtraining particularly when you get into much heavier weights.

If I were a newbie I would go with fullbody. If my recovery time remained uncompromised I would stay with it.

Only you can determine the benefits you are reaping from your program.

I did fullbody for years and liked it, and as I said I still do it but now change it up. I also changed it up many ways when I was doing it then.

You'll notice that in most program ads they say "Give us 12 weeks and we'll turn you into a shredded he-man".

They DON'T say " Lift for years on fullbody without ever periodizing, taking a week off, or changing your routine one iota and we'll guarantee you results"

The whole essence of it is:- intensity and "failure" and how it affects you personally.

I could fullbody or split everyday 'til Hell froze over if I used really light weights but I wouldn't get much result even if I doubled the volume.

So to get results I increase the weight and intensity.

But to increase the weight and intensity drastically is hard on the CNS if I do it it over and over again without sufficient recovery time.

For instance, if it is now Wednesday and your legs are so sore from squatting on Monday that you can't even climb a flight of stairs, what the heck is the point of doing it today? And then again Friday when you haven't finished recovering from Monday and Wednesday?

On fullbody, the way I would often do it is Monday-light, Wed---medium, Friday----Max.

Periodization is one of the least discussed topics in lifting. But I would say it is almost THE most important for continued success.