Which do you prefer and why?

[Td1730]

For a long time I was always told to and followed split day routines. As in Monday would be chest, Wed legs and so on. Did some searching for new workouts and found a few 3 day full body workouts that intrigued me. The workout consists of 1 set 8-10 reps each. Supposed to set weight so that you barely complete the 8th-10th reps.

Was curious of your guys thought and reasons behind each. The workout im playing with now is:

All 1 set 8-10 reps expect the crunches.
squat
leg extension
leg curl
dumbell pullover
military press
seated cable rows
bench
barbell curl
tricep press
pull-ups/lat pulldowns
dips
standing calf raises
crunches

 

[DreDay187]

For a long time I was always told to and followed split day routines. As in Monday would be chest, Wed legs and so on. Did some searching for new workouts and found a few 3 day full body workouts that intrigued me. The workout consists of 1 set 8-10 reps each. Supposed to set weight so that you barely complete the 8th-10th reps.

Was curious of your guys thought and reasons behind each. The workout im playing with now is:

All 1 set 8-10 reps expect the crunches.
squat
leg extension
leg curl
dumbell pullover
military press
seated cable rows
bench
barbell curl
tricep press
pull-ups/lat pulldowns
dips
standing calf raises
crunches

Strength and hypertrophy both require more than just one set and in terms of strength especially, machines and isolation movements are worthless.

 

[Td1730]

Strength and hypertrophy both require more than just one set and in terms of strength especially, machines and isolation movements are worthless.

Thanks for your input! Would you recommend going back to more of a 3-day split workout? Working each muscle group once a week?

 

[DreDay187]

Thanks for your input! Would you recommend going back to more of a 3-day split workout? Working each muscle group once a week?

I don't know what your goals, stats, and diet is like so I can't make an accurate recommendation but I have never done "splits" since my teenage years. The body functions and responds best when used as a whole unit and that's how I prefer to train it. Big compound lifts as the main focus with accessory and assistance lifts done multiple times a week. As reference I squat 3x/wk but if raw strength is your goal, you might be better off squatting more often than that.

 

[Td1730]

Im 5'9 155lbs. Id say around 12% bf. My main goal is size/strength. Not as concerned with definition right now, but my eating habits and metabolism keep me fairly lean anyway.

 

[DreDay187]

Im 5'9 155lbs. Id say around 12% bf. My main goal is size/strength. Not as concerned with definition right now, but my eating habits and metabolism keep me fairly lean anyway.

Both goals would require you to eat in a caloric surplus, well it helps tremendously for strength but not really mandatory. I would say definitely bulk with those stats to have a stronger/bigger base to cut down to. On cycle of off?

Training wise, how many days do you lift? I'd make the focus of my training compound lifts 3-8 rep range and add accessory and assistance moves as necessary to focus on weak points. I'd probably be squatting 2-4x/wk (2 heavy/high intensity days, one lower intensity high volume, one light/active recovery day), deadlift once a week or if advanced in the deadlift sub in rack pulls and halting deads, some sort of over head pressing, add an Olympic lift or two for power such as power cleans, clean and jerk, snatch, a bench or incline bench. There's so many options but the basis is big lifts not 6 different ways of doing bicep curls is my point. Look into intermediate programming such as Rippetoe's Texas Method or Madcow/Bill Starr 5x5 for strength based routines that also deliver hypertrophic results for the aesthetically inclined.

 

[dave1966]

Have to agree with DreDay, the 1 set to failure per bodypart isn't going to produce the results your looking for. I prefer the traditional 10 to 12 sets per bodypart and I use a 4 day split with 4 exercises per bodypart. Works really well for me and my body fully recovers between days.

 

[Td1730]

I was wondering if this workout was a bad idea. I have been doing a m-w-f 3 day a week workout. Those are the days I have been going. Gonna look into the things mentioned here. And other recommendations on good routines?

 

[Conrad0032]

I would not do the 1 set/day routine, but it can work... Look at Dorian Yates. He did like 3 working sets/workout haha, and he's only one of the best Olympians in the world. He did isolation movements as well. So don't be so quick to dismiss this type of training. Be open minded, as it has worked for others.

Personally, I think you can do a full body routine but I'd pick a compound movement for each muscle group and do 3-4 sets each, every other day. So one day you do squats, bench, pull ups, barbell curls then another do deadlift, OHP, Dips, and shrugs. Something along those lines. I've tried it before, made some good strength gains, not so much size gains. Although, I only did it for 2 months or so, so it's hard to say. Layne Norton's PHAT training was awesome when I did it. Big size and awesome strength gains. Check it out.