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FB Vs Splits and my fatique

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thenoble06
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2008/05/22 11:57:41 (permalink)
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FB Vs Splits and my fatique

Hi,

I currently train 4 times a week and I do:

3 sets of 12 reps Squats
3x12 Bench press
3x12 Leg Press
3x12 Chins
3x12 Dips
3x12 Low Row
3x20 Pressups

The exact reps differ somewhat - if I up my weights I lower the reps to 8 to start with and then build upto 12.

Doing this routine 4x a week seems to really fatique me though. So - I'm thinking of going to a split routine - but surely the gains will be less if I only work a body part twice a week on a split (2x upper, 2x lower) as opposed to a FB 4 times a week?
#1

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    Wheels
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    RE: FB Vs Splits and my fatique 2008/05/22 12:10:05 (permalink)
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    Recovery is as important as the training. An upper/lower split works well, but I would try and change the exercises for each session to keep some varation in there.

    Good example is:

    Upper (hoz movements)
    Lower (knee based movements)
    Upper (vert movements)
    Lower (hip based movements)

    The other option is to varry load, have 1 heavy session (say 4-6 reps) and 1 light session (12-15 reps)

    Wheels

      


    #2
    danchubbz
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    RE: FB Vs Splits and my fatique 2008/05/22 12:40:09 (permalink)
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    Push / Pull is a great one IMO
    #3
    Entrophy
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    RE: FB Vs Splits and my fatique 2008/05/22 20:06:29 (permalink)
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    it looks like a bad full body routine to me, so id change it anyway.
    #4
    Batman
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    RE: FB Vs Splits and my fatique 2008/05/23 06:58:36 (permalink)
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    If you're going to train:

    2 x a week - A. Squat/Bench/Row B. OHP/DL/Chins
    3 x a week - A. Squat/Bench/Row B. OHP/DL/Chins C. Powerclean/Squat/Close Bench
    4 x a week - Upper/Lower Split - U1. Bench/Row/OHP/Chins L1. Squat/SLDL/Calf Raises/Abs U2. DB Bench/DB Row/Pullups/DB OHP L2. DL/Squat/Lunges/Abs
    #5
    danchubbz
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    RE: FB Vs Splits and my fatique 2008/05/23 10:44:42 (permalink)
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    ORIGINAL: Batman

    If you're going to train:

    2 x a week - A. Squat/Bench/Row B. OHP/DL/Chins
    3 x a week - A. Squat/Bench/Row B. OHP/DL/Chins C. Powerclean/Squat/Close Bench
    4 x a week - Upper/Lower Split - U1. Bench/Row/OHP/Chins L1. Squat/SLDL/Calf Raises/Abs U2. DB Bench/DB Row/Pullups/DB OHP L2. DL/Squat/Lunges/Abs


    some good splits there mate, like em a lot.

    For the OP I would decide how many times a week u wanna train and pick from the above.
    #6
    thenoble06
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    RE: FB Vs Splits and my fatique 2008/05/24 06:51:34 (permalink)
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    This is probably my newbie inexperience showing through - but going to the gym and only performing 3 or 4 excercises seems a waste.
    post edited by thenoble06 - 2008/05/24 07:15:05
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    danchubbz
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    RE: FB Vs Splits and my fatique 2008/05/24 08:18:48 (permalink)
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    ORIGINAL: thenoble06

    This is probably my newbie inexperience showing through - but going to the gym and only performing 3 or 4 excercises seems a waste.


    3 or 4 of the big "money" exercises is enough mate, make sure u push yourself on them and u won't be able to do anymore!
    #8
    Gothic_Muscle
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    RE: FB Vs Splits and my fatique 2008/05/24 09:03:19 (permalink)
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    Holy ****!! FB 4 x a week would knock me for six. I see what you mean that the more growth stimulus you provide the better the body will adapt but as put above recovery is just as important. Even old school trainers didn't do whole body more than 3x a week!! Splits allow you to prioritise and work the muscle harder imo. I will use either a 2 day split or 3 day done every other day, never more, never less, depending on what I've got going on! Working the muscle once a week doesn't provide enough stimulation for my body to adapt either but hey, that's just me!!


    Crohn's flare up free since '08 and meds free since '09 and counting...
    #9
    danchubbz
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    RE: FB Vs Splits and my fatique 2008/05/24 09:10:29 (permalink)
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    ORIGINAL: Gothic_Muscle

    Holy ****!! FB 4 x a week would knock me for six. I see what you mean that the more growth stimulus you provide the better the body will adapt but as put above recovery is just as important. Even old school trainers didn't do whole body more than 3x a week!! Splits allow you to prioritise and work the muscle harder imo. I will use either a 2 day split or 3 day done every other day, never more, never less, depending on what I've got going on! Working the muscle once a week doesn't provide enough stimulation for my body to adapt either but hey, that's just me!!


    There wasn't a FB 4 x week mentioned, there was 2 and 3 x week but the 4 x week was a upper lower.

    Granted still a very taxing routine u would just have to ensure u fuel and rest to the best of your availability.

    I do agree with u however hitting the muscle group once a week aint enough.
    #10

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