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Old 01-25-22, 01:38 PM  
sherry7899
 
Join Date: Jun 2003
strength-split versus total body

I started a strength rotation on Team Body Project (Warrior) a little over a week ago. I really enjoy the instructor (Daniel) so much, but I realize I am just not a big fan of split workouts. I don't like working only two or three body parts for 40 to 55 minutes. I need to take rest days or do cardio in between since I cannot use weights for upper body two days in a row (chronic injuries).

I am debating switching back to two total body workouts a week. Is that enough for strength gains/body composition changes? I really love Cathe's ICE Metabolic workout. I was thinking of maybe doing that one twice a week?

Any input about total body versus strength workouts would be appreciated. Thank you!
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Old 01-25-22, 09:56 PM  
edensmom
 
Join Date: Oct 2009
Location: Pacific NW
Two full body workouts per week will work great for you. Three would be even better. �� After maybe 4 weeks or so you will want to pick a different workout to use so as not to stall your progress.
Edit: the best split for you is the one you can and will stick to. You can see progress with either total body or a split routine. Do what you like best or switch it up from time to time.
Total body will be easier for you to fit your cardio in.
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Old 01-26-22, 07:18 AM  
bubbles76
 
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Join Date: Feb 2007
Location: New Jersey
I remember someone posting about having great results with KCM 30 MTF series. I believe most of KCM workouts are total body so it's possible to have strength gains/ body composition changes with total body workouts. However I'm sure KCM's rotations are three day a week for weights.

Like edensmom said I think as long as you gradually increase weights and vary the type of weight training you do that you'll get the results you're looking for.
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Old 01-26-22, 07:28 AM  
Rhonda
 
Join Date: Nov 2001
Location: MI
I agree with the others, what you like doing is what you should do. I prefer the splits but upper and lower. I don't like the one, two body parts for 30 minutes or more.

I like to do all upper in 30-40 minutes and all lower in 30-40 minutes. If I can get it done quicker that is great with me.

I don't like the total body as it seems there compound moves and I can't lift as heavy as the upper/lower split. I can lift a lot heavier for lower body but if I am doing a shoulder exercise with legs then the weight is lighter

do what you enjoy, that to me is what exercise is about. What you like doing you will do, otherwise it becomes a chore and like anyone else I don't like to do chores
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Old 01-26-22, 07:29 AM  
ellaenchanted
 
Join Date: Aug 2005
I only do splits if the works are 35 minutes or less. I don't see any reason to have workouts that long unless it is at a gym with seriously heavy weights that needs long recovery in between sets. I am doing a 3-day split rotation now with Lift with Cee but the workouts are 20-25ish minutes.

But, total body would be great for you! 2 or 3 time per week is plenty. I have found that taking a moderate approach where I allow enough rest has made me a lot stronger.
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Old 01-26-22, 08:18 AM  
sherry7899
 
Join Date: Jun 2003
Thank you so much for your input, and thank you for whomever tagged the thread.

I did Cathe's ICE Metabolic just now for the first time in over a month. I used to be able to do all the reps, but this time I couldn't. I'll have to work back up to it.

I may look for splits that do as Rhonda suggested, all lower and all upper. I just do not care for working two or three body parts for 40 plus minutes.
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Old 01-26-22, 01:45 PM  
pharma_gal
 
Join Date: Aug 2005
Location: Philadelphia, PA
You can absolutely make strength gains and/or body composition changes with full body workouts. If you feel you are lagging a body part you can
Always pause and add a few extra sets for that body part. You have to do what you enjoy.
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Old 01-26-22, 01:58 PM  
Erica H.
 
Join Date: Nov 2001
Quote:
Originally Posted by Rhonda View Post
I prefer the splits but upper and lower.



do what you enjoy, that to me is what exercise is about.
This is how I prefer to exercise too. I like focusing on the bigger muscle groups and don't like spending an enormous amount of time on the smaller ones. I will do upper body splits if I like the way the splits are but prefer doing it all at once.

And I absolutely agree that you should do what you enjoy!

Erica
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Old 01-26-22, 08:42 PM  
ellaenchanted
 
Join Date: Aug 2005
I wanted to add that Vera Laro's latest roation called Strong is a 3 day split with upprt body, lower body and full body each week.
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