Best kind of workout?

[AVFC]

Just wondering if it's best to focus on 1 or 2 bodyparts per session or to try to target every bodypart per session?

I'm currently 15 & targeting every bodypart per session which I do every other day but I just wanted to know what others thought. Also wanted to know when you first started how much weight you used on barbells & dumbells?

 

[captainahole]

If you continue to train over time you will find out what works out best for you.
however there is no hard fast rules but training your entire body each workout would be exhausting and near impossible to get a good workout.
unless you stick to basic mass building exercises.

There are many variations but my workout consists of

chest, shoulders and triceps one day
back and biceps one day
legs and abs one day

as per dumbbells and barbells it will differ for each person.

I'd say depending on your weight and size now.
25 to 45 lb dumbbells
75 to 110 lb barbell.

 

[luigisacs]

If you continue to train over time you will find out what works out best for you.
however there is no hard fast rules but training your entire body each workout would be exhausting and near impossible to get a good workout.


Calling Bullshit on this one. Of course you can get a tremendous workout working the entire body each time. If I recall all the bodybuilders of the 40's -50's and 60's did full body workouts 3 days a week. The concept is focusing on the big lifts to gain the most strength and muscle. If you don't believe me, read up on Reg Park.

There are some excellent stickies on this site that can give you great programs to follow.

 

[AVFC]

Thanks for the help, i'm looking into a new workout now & if I post up my possible new one & my current one could you help me decide which would be best?

How many sets/reps would you recommend? I've recenty switched to 5x7 from 3x12?

 

[luigisacs]

Thanks for the help, i'm looking into a new workout now & if I post up my possible new one & my current one could you help me decide which would be best?

How many sets/reps would you recommend? I've recenty switched to 5x7 from 3x12?

I'm no expert but I'm sure there are some people on here who can help you a lot more than I can. All I can tell you is that I did the Rippetoe/Starting strenth protocol (in the stickies) and it worked. You should look into starting with that.

 

[war_machine31]

Thanks for the help, i'm looking into a new workout now & if I post up my possible new one & my current one could you help me decide which would be best?

How many sets/reps would you recommend? I've recenty switched to 5x7 from 3x12?

you should try bfs, its a link on a sticky.i did it when i first started and it work great for me.

 

[AVFC]

I'm thinking about changing from this:

Bicep curls
Single arm tricep extention
Upright row
Hammer Curl
Lying tricep extention (15 kg barbell)

Narrow grip bench press (Barbell)
Pullover (Dumbell)

Bent over row (15kg Bar)
Bent over row using Dumbell & bench
T-bar rows (barbell)

Weighted Neck Flexion (small weight)

Side Bends
Ab Curls

Squats with bar

All 5x7 every other day, not enough legs, abs or chest

To this

Day one – Chest, Shoulders Triceps
BENCH
FLYES
Close grip bench press
Pullover

Millitary press
LATERAL RAISES
BENT-OVER RAISES
Upright row

Lying tricep extention
Single arm tricep extention
*Add something*


Day 2 - Back & biceps
Bent over row
Deadlift
t-bar row
SHRUGS

Bicep curl
Hammer Curl
*something else*

Day 3 Legs, Abs & forearms
Squats
LUNGES
Leg extention
Do something for calves or hams

Side bends
Ab Curl
Possibly something else

Hammer curl
SEATED WRIST CURLS

 

[Hybridtheory2o]

Ill have to agree with some of the bros on this one. A lot of that is going to depend on you. Ill give ya an example what I do and dont do and why. I work out one bodypart a day over a 5 day period. Why you ask? Well if I stick to one bodypart a day I can go in and focus and just completley anhilate that muscle group for the day and in far less time.

I never do things like chest/shoulders/tri or back and biceps. I work from the larger muscle groups the smaller except for squats I like to finish my training week with those. The reason I dont do things like back and biceps is because your biceps get enough secondary work while doing back. Why further annhilate them that day and take the chance of burning them out too much?

If your telling me you can workout your entire body with the same intensity that I do my one bodypart a day then id call bullshit because ive been doing this awhile and sometimes after a chest workout im fuckin drained.

My thinking is this:

Each muscle group gets anhilated on its given day to the max.
Each muscle gets plenty of time to recover and rebuild
Overtraining doesnt happen
Solid gains and plateau busting do happen

1-4 weeks of 6-10 rep range training with heavy weight but maintaining proper form
2 weeks of really really really heavy weight trainign reps are reduced from 6-10 to 3-5
then I take 1 week off.

Something to think about for ya bro.

 

[ukkared]

I have been lifting for over 10 years and it took me a long time to find out what worked for me. Trial and error. Not only does it depend on what your goals are but it also is going to depend on genetics and diet. If you like your workout now, stick to it. I would train until I found out what made me sore and use that routine for a while and then change it up. Give yourself ample time for your muscles to rebuild and change your routine every 6 months or so to shock your body.

 

[luigisacs]

I never do things like chest/shoulders/tri or back and biceps. I work from the larger muscle groups the smaller except for squats I like to finish my training week with those. The reason I dont do things like back and biceps is because your biceps get enough secondary work while doing back. Why further annhilate them that day and take the chance of burning them out too much?

If your telling me you can workout your entire body with the same intensity that I do my one bodypart a day then id call bullshit because ive been doing this awhile and sometimes after a chest workout im fuckin drained.


This is what the problem is. I never said you had to go in and completely destroy your target muscles. Systematic increases in poundages each and every lifting session will get you results. I'm not saying your way won't work, but I think it's not optimal for a 15 year old to be doing one body part a day splits. . Functional strength should be the basis anybody starting to lift should be targeting.

Once again, it's on you. But the science, strength coaches around the world, 50 guys on this site, about 6 thousand athletes all agree with me. And, if you don't believe them Lee Priest has a small article in this months ironman that states exactly what I said above.

But again, if one body part per day is what gets you in the gym and is something you enjoy then go for it.