Full body workout or Split?

glenn200106glenn200106 Posts: 6
in Bodybuilding Discussion

Hello po, newbie here. tanong lang po? okay lang ba ang program ko
1st Day: Chest,Tricep,Back 2nd day: Shoulder, Biceps, legs 3rd day: REST!! (repeat)
Hindi ba ako ma-oovertraining dito? Tsaka ano po ang mas better sa beginner ang Split workout o ang Full body workout?
Ty poooo. :)))

Comments

  • CoreCore Posts: 2,509

    @glenn200106 said:
    Hello po, newbie here. tanong lang po? okay lang ba ang program ko
    1st Day: Chest,Tricep,Back 2nd day: Shoulder, Biceps, legs 3rd day: REST!! (repeat)
    Hindi ba ako ma-oovertraining dito? Tsaka ano po ang mas better sa beginner ang Split workout o ang Full body workout?

    What are the exercises composed in this program?

  • glenn200106glenn200106 Posts: 6

    1st day: chest triceps back
    flat bench press 3 sets 12 reps
    incline bench press
    decline dumbell press
    incline dumbbell fly
    dumbell extension
    barbel triceps ext.
    cable triceps extention
    front lats pull down
    close grip pull down
    bentover barbell row
    dumbbell rows

  • glenn200106glenn200106 Posts: 6

    2nd day" shoulder biceps and legs
    dumbell press
    military press
    dumbell front raise
    lateral raises
    biceps curl
    dumb bell curl
    concentration curls
    hammer curls
    barbel squat
    calf raise
    leg press
    leg extention

  • CoreCore Posts: 2,509

    What's your purpose why you're using this program?

  • glenn200106glenn200106 Posts: 6

    I want to gain weight. so i try this program and i thought it is work for me. hehe what do you think?

  • CoreCore Posts: 2,509

    Every training program works for a specific goal. Balance by proper nutrition. IMO, you're neglecting the optimization of putting the big lifts before the movements for smaller group of muscles in your training program. Though, presumably, you're still new in this iron game.

  • kehoekehoe Posts: 161

    Just do 5x5 :proud:

  • t4g4yt4g4y Posts: 1,944
    edited September 2017

    @glenn200106 Eto nalang gawin mo if gusto mo. Pasok na dito ang 5x5

    Gawin mo MWF

    ex. Monday Wo A, Wednesday Wo B, Friday Wo A, and so on

    Tuesdays and Thursdays are rest days (recovery/growth)

    Workout A

    4 sets 6-10 reps

    Bench press - 4 sets of 6-10 reps

    Military press - 3 sets of 6-10 reps

    triceps Dips or Close Grip Bench Press or Triceps
    pushdown - 3 sets of 8-12 reps

    Abs(superset two exercises) - 3 supersets
    of 15-20 reps

    Legs

    I alternate mo na rin tong leg exercises per workout
    Example (wo A Calf raises, wo B Leg press at wo A ulit leg extension)

    calf raise
    leg press
    leg extension

    NOTE:

    Rest period between sets = 2-3 minutes for all exercises,
    except sa DL at Squat need mo upto 5 mins rest
    and sa Abs and Calves which is 1 minute.

    Workout B

    Deadlift/Squats(alternate each workout) - 4 sets of 4-6 reps
    (ex. Workout B DL, sa Next Workout B mo Squat naman)

    Lat pulldown (underhand grip) or weighted
    pull-ups or chin-ups- 3 sets of 6-10 reps

    Barbell row - 3 sets of 6-10 reps

    Dumbbell curl - 3 sets of 8-10 reps

    Abs and Legs
    please refer to Workout A

    I STRONGLY suggest na gumawa ka ng Personal Journal mo para ma log at track mo progress mo at para doon na lahat ma post ng mga masters dito ang mga suggestions at tips nila.

    Start it with before and after pics, or current pics. Your goal etc.

    Hope this helps good luck

    Post edited by t4g4y on
  • glenn200106glenn200106 Posts: 6

    itatry ko yan boss t4gay.

  • glenn200106glenn200106 Posts: 6

    tips and advice nga po kapag bulking? ilang calories po ba kailangan ko sa isang araw at anung mga food ang dapat kong kainin. 51Kg lang kasi ako gusto ko mag gain ng weight? help po salamat

  • cheesmackcheesmack Posts: 317

    At least 2500, I guess.

  • t4g4yt4g4y Posts: 1,944

    @glenn200106 said:
    tips and advice nga po kapag bulking? ilang calories po ba kailangan ko sa isang araw at anung mga food ang dapat kong kainin. 51Kg lang kasi ako gusto ko mag gain ng weight? help po salamat

    Make a personal journal :)

  • SteelHeadSteelHead Posts: 55

    This is just my opinion. If I were you, I'd group the chest, triceps, and shoulders together, then back and biceps together. Then have a separate day for legs. Actually, yun na nga din binigay ni @t4g4y, which I think is good. Naglelegs ka kasabay ng back day? Mejo duda ko sa intensity ng workout mo dahil mahirap magback workout, so either yung back workout mo or yung leg workout mo ang nagsusuffer, depende kung alin ang inuuna mo. I would think you're not working hard enough. Malalaking muscle groups yan, so mas matindihan ang workout jan.

    Ang reasoning ko naman kung bakit ilipat mo sa back days yung biceps workout mo eh dahil, pag nagbaback workout ka, accessory muscle mo yang biceps. Pansinin mo maglatpull down and rows ka, may tama yan sa biceps mo dahil biceps ang gamit mo sa pulling motion. Same thing lang sa chest day na kapag nagpupush ka ng dumbbells or barbells, kasali triceps mo. So, kung two consecutive days mo tatamaan biceps mo, for me, wala kang enough days para irest and grow yung biceps muscle mo. Remember, maliit na muscle lang yan. Kung gusto mo ng malaking braso, wag ka sa biceps magfocus, kundi sa triceps.

    Ang akin:

    Hamstring and abs day
    Chest and tris day
    Back and bis day
    shoulders
    quads and obliques/serratus

    Then Saturday, half amounts ng lahat ng upper body exercises ko so that I hit all muscles twice in a week. High intensity yan lahat.

    And make sure your diet is in check. Otherwise, limited or no gains ka nyan.

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