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Old 04-29-2013, 07:14 PM   #1
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Default Full body VS upper/lower VS ?

For the past couple of months I've been following a full body routine put together by BtB (which has worked nothing less than wonders for me, thanks btb!).

But lately I've been thinking about maybe switching it up. I know it's a very controversial topic which is why I find it so interesting to hear people's opinions about.

Would you say that newbies should stick to full body and upper/lower (or something else entirely) is for more advanced lifters, or can newbies use 'split' routines aswell? I'd love to hear your opinion!
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Old 04-29-2013, 07:37 PM   #2
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Whats your routine look like now?
Have you stopped Gaining Strength?
What are your Goals?
What Progess have you made?
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Old 04-29-2013, 07:40 PM   #3
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You're doing a routine that's "worked nothing less than wonders" and you want to change...Why? Not working anymore? Just wondering why you would change if its working?
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Old 04-29-2013, 08:07 PM   #4
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If a routine is working for you and you have no physical impairment or have not stalled, why change? As to the issue of better. I would argue that neither is better than the other, just different. I love fullbody and have made great progress on them, lately I have been doing an Upper/Lower ABABAB split, hitting each 3 times every two weeks. I have set PR's with both styles. I have found I am more motivated and excited about training when I am doing a routine I like. IMHO a happy lifter is a progressing lifter, doesn't matter what style you use.
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Old 04-29-2013, 09:56 PM   #5
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I think routines get stale after a bit. I loved fullbody, but after a while it took a toll on my lower back mostly. Now I do a upper lower split and I love it. But I recently spent a week doing fullbody and loved gettig back to that.

I think you have to have a go to routine that you pretty much stick with most of the time that you know works and you know the ins and outs of it. But every 6 months or whatever, you need a change to something different and that change is a breath of fresh air and also probably some gains too.

Same principal behind switching low volume and high volume routines. Always makes you adapt and therefore keep moving forward.

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Old 04-29-2013, 10:03 PM   #6
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Good post Mike. Taking off from that point. . .

You should have a "foundation routine" that you use constantly to broaden your base. These usually consist of a full-body routine packed with the basics. Like Mike mentioned, you will get stale on this after a while. When you start feeling stale, or beat up, or gains have slowed, you can then focus on specialization for periods of time. Just don't forget to re-visit your foundation routine a couple of times a year to further broaden your base.
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Old 04-30-2013, 03:02 AM   #7
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I think if you stay with a full body routine too long you will not get enough work done for those lagging areas or small muscle groups. They tend to get left out. It has been my experience that these play a huge role in strength gains and to keep you balanced. I would suggest going to a split routine but bounce back to a full body every so often to refresh the body and mind. For example a 12 week contest cycle followed by a 4 week full body cycle. I've been know to take 4 weeks after a meet and only do dumbell and machine work. I usually throw in stuff that I don't get to do often as well.

I just think you could be leaving some potential in the gym sticking to full body exclusively.
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Old 04-30-2013, 03:37 AM   #8
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i have used fullbodys and upper/lower a,b,a b,a,b, i have been on a fullbody for nearly 2 years and gained allot of size and got loads stronger on a full body and i am still useing and gaining of a fullbody, i tried a upper/lower and i gained of that too in short amount of time, what i like about the upper/lower is you can get more work on certein body parts like say the quads which is what i want to do if i go back on a upper/lower, how i see if it works why fix it, allot of people hate fullbodys because they can be grueling and that fullbodys are labeled a novice/beginners routine so they think if they arnt on a fullbody they are out of the beginners stages, fullbodys can be used by intermediates and even advanced lifters, but like it has already been mentioned that upper/lower and split routines are better for bringing up weaker/lagging body parts. just my 2pennys worth.
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Old 04-30-2013, 07:25 AM   #9
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First of all: wow so many replies thanks!

As for the question why I'm thinking about changing. Lately it's been feeling as if this training method is getting a bit too taxing on certain muscles/joints (knees, glutes, lower back_, partially because my job is somewhat physically demanding. Also I just like to switch it up every once in a while so that's a factor aswell.

Quote:
Originally Posted by Ramrod View Post
Whats your routine look like now?
Have you stopped Gaining Strength?
What are your Goals?
What Progess have you made?
To sumarize my routine is something like this

day1: Squat/Bench/A rowing movement + some assistance work

day2: Squat Bench/A rowing movement + some assistance work

day3: Deadlifts/Overhead press + some assistance work

My strength gains have slowed down as a result of not being able to recover from workouts fast enough.

Short term my goal is a 500kg total. But basicaly I just want to build a big total.

In the past 3-4 months I have gone from
57.5kg for 5 on bench (I suck at benching)
90kg for 8 on squats
100KG for 6 on deadlifts

to
67.5kg for 5 on bench
125kg for 5 on squats
145kg for 5 on deadlifts (keep in mind some of this progress is due to the fact that I started using straps)
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Old 04-30-2013, 07:46 AM   #10
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First thing I would try is to switch Day 2 and Day 3 around.

Then it would be really close to my own "program", matter of fact. Such as it is at the moment...

But it has worked quite well for me, and for others: SQ+BP+*** / OHP+DL+*** / SQ+BP+***. It's a pretty solid setup, I would say.

For me, it's also rows (with bench and squats), and dips 'n chinups (with ohp and deads), plus other things. But whatever suits of course.
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