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Helpful ReplyUpper lower, or full body for 'unscheduled' training?

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Yogi Bear
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2014/11/25 06:41:09 (permalink)

Upper lower, or full body for 'unscheduled' training?

Long story short. Changed my job recently which has left me with even less routine than I had before. I've always normally followed a 4/5 day split or a full body every other day.

Now, because of my job and various other time constraints I am having trouble getting training in on the days I want.
So I just go when I get the chance. This may be 3/4 days on the trot and 1 day off. Or it may be 1 day with the next 3 off.

So what I have been doing is full body's every day(between 16-20 sets). Workouts are usually short and can easily get done within the hour.
I don't mind this and my body doesn't seem to mind, it's quite low volume but potentially high frequency training same groups 3 or 4 days in a row.

What I'm asking is, would this be detrimental to progress with full body's that frequently?
As I'm thinking a upper lower may suit me better?

Thanks in advance

150kg flat press
200kg x 2 dead lift
150kg squat
90kg clean and press
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makaveli1971 1996
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Re: Upper lower, or full body for 'unscheduled' training? 2014/11/25 07:01:52 (permalink)
Well since most muscles recover around the 36 hour mark it'd make more sense to put 48 hours between training the same muscle groups, with the exception of calfs, abs etc would you could probably train most days, but I wouldn't train each muscle everyday myself, the science doesn't back it up really unless doing say heavy squats one day and body weight squats the next, which I'm sure isn't the case.

Upper/lower is a great choice.

You can just go

Upper
Lower
Off
Repeat.

That's what I tend to do or

Upper
Lower
Off
Push
Pull
Legs
Off.

If you love something let it go,if it comes back to you it's yours,if it doesn't it never was.
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Uriel
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Re: Upper lower, or full body for 'unscheduled' training? 2014/11/25 09:16:16 (permalink)☄ Helpfulby Yogi Bear 2014/11/25 10:40:40
If you can't plan ahead then full body is definitely the way to go. Even if you end up doing two full body workouts consecutively, the whole idea that muscles need to be fully recovered to be trained again and make gains off it is a fallacy and the time it takes for a muscle to recover from a session is proportional to the workload, if you're only doing 3 or 4 sets per body part per session then it's mostly recovered 24 hours later. I'd just have two or three full body templates and rotate through them (that way even if you train three days in a row it'll always be different exercises instead of the same thing over and over again which gets boring really fast).
 
Olympic weightlifters do full body workouts every day, 6 days a week and often more than once a day.
 
That said, when you know you'll have a couple days available to hit the gym there's no reason you can't take the opportunity to change it up and do a split.
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Yogi Bear
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Re: Upper lower, or full body for 'unscheduled' training? 2014/11/25 10:47:19 (permalink)
Thanks for that. That is kinda what I wanted to hear. That it's not going to be detrimental doing 2 or 3 full body's back to back.

when I do train full body consecutively. I usually switch between 4 heavy sets 8-10, with the big moves (squat, bench, dead, ohp).
And next day would be similar volume but lighter weight, avoiding the 'big' lifts. 4 sets 10-12 (barbell lunges, dumbbell press, a row of some sort, cable lateral raises and a 3 set superset for bi and tri)

150kg flat press
200kg x 2 dead lift
150kg squat
90kg clean and press
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