So what is better... a 3 day full body workout or a 5 day split routine? Every workout routine has its pros and cons, so let's get right into it.
3 Day Full Body Workout
Pros:
1) Great for beginners because they are basic.
2) Compound lifts like crazy. Most 3 day full body workouts are chalk full of the best muscle building exercises. Meaning you get the most out of each lift because you use multiple muscle groups and joints to push and pull the weight.
3) Hit every muscle group. That is why it's called a full body workout... right?
4) Rest days after every time you train. For example you could lift Monday Wednesday Friday, or even Tuesday Thursday Saturday.
Cons:
1) Wayyyyyyyy too long (that's what she said). Seriously. Even if you did 1 exercise for each muscle group, you are looking at, at LEAST a 1 hour workout. And what happens when you are pressed for time in the gym? You might run through it quicker, or you might even take out a couple exercises (or muscle groups) here and there.
2) Lack of focus. It is more difficult to focus when you look at your upcoming workout and realize that you have 10 muscle groups to train as apposed to only 1,2, or maybe 3.
3) Lack of intensity. The longer the workout, the quicker your intensity plummets.
Here is an example of workout for 3 days:
Monday: Chest, back, shoulders, traps, biceps, triceps, forearms, abs, quads, hams, calves
Wednesday: Chest, back, shoulders, traps, biceps, triceps, forearms, abs, quads, hams, calves
Friday: Chest, back, shoulders, traps, biceps, triceps, forearms, abs, quads, hams, calves
LOL. Talk about variety.
Those are some of the pros and cons of a 3 day full body workout... next!
5 Day Split Routine
Rather than explain the pros and cons, I am going to explain why a 5 day split routine is better than a 3 day full body workout (there is your answer). Here are the details.
When I think of 5 day split routines, 2 words come to mind. Intensity, and focus. These are the 2 biggest reasons why 5 day split routines will always dominate 3 day full body workouts. Working out 5 days in the gym allows you to split up the muscle groups so that you can put all the emphasis on only a couple of muscle groups. As apposed to a 3 day full body workout where you might be focusing on 10 or more muscle groups. Less to focus on = more intensity...
Also, focusing on only a couple of muscle groups means that you can easily keep your workout duration from 30-60 minutes long. And what does that mean? Shorter workout duration = more intensity...
Yea you get a few more rest days when it comes to a 3 day full body workout, but I have found that 2 rest days a week does the job. An example would be having your rest days on Saturday and Sunday, or having your rest days in between your workout days like on Thursday and Sunday.
So there you have it. 5 day split routines have the upper hand over 3 day full body workouts. Does that mean you should never do a full body workout? Of course not. Will both routines get your results? Of course!
But what about 6 and 7 day splits? I recommend having at least one day of rest during every training week. So when you train in the gym to build muscle, expect to be in the gym from 3-6 days a week (depending on what routine you are following). Just keep in mind the pros and cons when starting up any routine.
Not only that, make sure you aren't making the 3 WORST muscle building mistakes.
Article Source: http://EzineArticles.com/?expert=James_Canzanella
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