split training vs whole body workout?

[dominik]

What is better for Lifting, especially combined with combat sports Training (I know most Bodybuilders use splits but they don't do other exhausting sports like combat sports or Basketball which make Regeneration tougher).

[Booram Chiddy]

Week One:

Mon - Legs, Back, Biceps

Wed - Chest, Shoulders, Triceps

Fri - Legs, Back, Biceps


Week Two:

Mon - Chest, Shoulders, Triceps

Weds - Legs, Back, Biceps

Fri - Chest, Shoulders, Triceps

Works really well, each body part hit three times over a two week period.

[Mr.DW]

Depends on how experienced of a lifter you are and muscle mass. Anything under 1 year consistency is beginner and should be doing full body workout. After that depending on the muscle mass, strength levels, etc. then you should move to a 2 day split. Then after a couple years a 3 day split may be useful but not unless you are a bodybuilder. Muscles need time to recover. You don't get bigger or stronger in the gym. By working out every day you put the body in a constant state of recovery which isn't good regardless if you are working a different muscle.

For Athletes, the routine is different depending on the sport. For boxing, endurance workouts with 15+ reps are to be used. Lift weight 3 days per week each on a day you box. All I do is military press, bench press, and weighted lunges. 3 sets of 15 except for the lunges, 2 sets of 15. I wish I had a medicine ball to do more ab work with.

[David.skold]

Mon-upperbody
Tue-legs
wed-full
thu-15-20km run

full body is just Deadlifts, squats, bench and an exercise i don't know how to say in English. you take a long step and kind of squat down.
I train stomach everyday. i run 3km pretty much every morning and sometimes swap my wed for sprints up a disgusting, sandy hill. Boxing is for the weekends. every thinrd week i rest and just train full body tue and thu.

[IKSRTFO]

Mon-upperbody
Tue-legs
wed-full
thu-15-20km run

full body is just Deadlifts, squats, bench and an exercise i don't know how to say in English. you take a long step and kind of squat down.
I train stomach everyday. i run 3km pretty much every morning and sometimes swap my wed for sprints up a disgusting, sandy hill. Boxing is for the weekends. every thinrd week i rest and just train full body tue and thu.

Lunges

[David.skold]

Mon-upperbody
Tue-legs
wed-full
thu-15-20km run

full body is just Deadlifts, squats, bench and an exercise i don't know how to say in English. you take a long step and kind of squat down.
I train stomach everyday. i run 3km pretty much every morning and sometimes swap my wed for sprints up a disgusting, sandy hill. Boxing is for the weekends. every thinrd week i rest and just train full body tue and thu.

Lunges

Well thank you sir.

[Taichi]

Depends on how experienced of a lifter you are and muscle mass. Anything under 1 year consistency is beginner and should be doing full body workout. After that depending on the muscle mass, strength levels, etc. then you should move to a 2 day split. Then after a couple years a 3 day split may be useful but not unless you are a bodybuilder. Muscles need time to recover. You don't get bigger or stronger in the gym. By working out every day you put the body in a constant state of recovery which isn't good regardless if you are working a different muscle.

For Athletes, the routine is different depending on the sport. For boxing, endurance workouts with 15+ reps are to be used. Lift weight 3 days per week each on a day you box. All I do is military press, bench press, and weighted lunges. 3 sets of 15 except for the lunges, 2 sets of 15. I wish I had a medicine ball to do more ab work with.

How about kettlebells?

[Kalan]

Kettlebells are fine... but in some weight training facilities they're in limited supply and limited number of weights... About anything you can do with a kettlebell you should be able to do with a dumbbell... and there's generally a whole wall of dumbbells available...and numerous benches...

The reason a boxer does dumbbell bench presses instead of barbell benches -- is you isolate the triceps better, don't build out the chest, and can turn your wrists while extending the arms -- like a punch.

[Taichi]

Kettlebells are fine... but in some weight training facilities they're in limited supply and limited number of weights... About anything you can do with a kettlebell you should be able to do with a dumbbell... and there's generally a whole wall of dumbbells available...and numerous benches...

The reason a boxer does dumbbell bench presses instead of barbell benches -- is you isolate the triceps better, don't build out the chest, and can turn your wrists while extending the arms -- like a punch.

DW has been talking about hinge workouts over the years. So wouldn't kettlebells work the hinges?

[Mr.DW]

How about kettlebells?

If you can find a way to incorporate them into your routine then go for it. If you are training specifically to be a better boxer then don't do them unless they help with your endurance. Exercises that focus strength (lower rep range) tend to take away from endurance unless you are really good at programming a routine.

[IKSRTFO]

How about kettlebells?

If you can find a way to incorporate them into your routine then go for it. If you are training specifically to be a better boxer then don't do them unless they help with your endurance. Exercises that focus strength (lower rep range) tend to take away from endurance unless you are really good at programming a routine.

Kettlebells are very flexible though. You can pick up a 15lb Kettlebell and go for broke for as long as you can. It can really be a HIIT if you allow it to be.

[eric116]

I am a qualified S&C coach and I am still horrified this question is still being asked !
First off think of the sport....BOXING
In a boxing match the whole body is used, you don't stand still not move your legs and just use your "chest", "back", "arms".
So train the whole body as one.
The evidence for getting a neural muscular response that involves the whole body is overwhelmingly positive and split training the body has been proven to have negative effects for your central nervous system.

[punchoutsb]

I am a qualified S&C coach and I am still horrified this question is still being asked !
First off think of the sport....BOXING
In a boxing match the whole body is used, you don't stand still not move your legs and just use your "chest", "back", "arms".
So train the whole body as one.
The evidence for getting a neural muscular response that involves the whole body is overwhelmingly positive and split training the body has been proven to have negative effects for your central nervous system.

CNS fatigue is an indicator of more than training type; there is proper evidence pro and con for both methods of training. The question being posed has no correct answer as there are far too many variables within each athlete to say which method would work better. The fact that the whole body works as a unit in boxing has little to do with training specifics since the body communicates as a whole regardless of whether one muscle group is being targeted or not.

[Kalan]

Kettlebells are fine... but in some weight training facilities they're in limited supply and limited number of weights... About anything you can do with a kettlebell you should be able to do with a dumbbell... and there's generally a whole wall of dumbbells available...and numerous benches...

The reason a boxer does dumbbell bench presses instead of barbell benches -- is you isolate the triceps better, don't build out the chest, and can turn your wrists while extending the arms -- like a punch.

DW has been talking about hinge workouts over the years. So wouldn't kettlebells work the hinges?

Yes, they're effective for core, back, and hinge strength workouts. But your strength coach needs to be very familiar with kettlebells and correct form is extremely important. You might want to use fairly light weights for a few weeks to get your technique perfect and your body attuned to the workouts

[robertaboone100]

I think it mainly depends on your experienced. If you like lifting heavily, lifting for a long time, hitting your muscle hard while having great control over the shaping of your body, then you can follow a split routine.
If your body fat over 20%, first you should consider full body workouts routine to help maximize calorie burn.
Some people will get nauseous after a full body workout, they will want to hurl. It can happen if someone is out of lifting shape, but this also happens to some people who can’t handle the metabolic intensity of a full body workout. Maybe, it’s a genetic thing, some people have cast iron stomachs, they can eat anything without getting sick. This is a very important factor in deciding someone either do full body workouts or split routines.

[Kalan]

Kettlebells are fine... but in some weight training facilities they're in limited supply and limited number of weights... About anything you can do with a kettlebell you should be able to do with a dumbbell... and there's generally a whole wall of dumbbells available...and numerous benches...

The reason a boxer does dumbbell bench presses instead of barbell benches -- is you isolate the triceps better, don't build out the chest, and can turn your wrists while extending the arms -- like a punch.

DW has been talking about hinge workouts over the years. So wouldn't kettlebells work the hinges?

YES... Kettlebells are great for hinges and boxers need very strong and responsive hinges. Whoooa... I just looked at the timing of your post... Sorry about that.