Full Body People: Emphasis or even dispersal?

Discussion in 'Fitness & Nutrition' started by Skeletor, Jul 25, 2007.

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  1. Skeletor

    Skeletor Guest

    My question is whether you emphasize certain areas on each day you work out or if you evenly disperse your lifting time each session to the various parts of the body.


    An example of area emphasis is having


    day 1: chest/shoulder/tri emphasis

    Bench, shoulder press, rope pushdowns, RDLs, squats

    day 2: leg emphasis

    squats, leg press, lunges, bench, hyperextensions

    day 3: back emphasis

    deadlifts, rows, pullups, leg press, core work



    each day has more excercises focusing on a certain area than others, and each area (Legs, back, chest/shoulders) has basically it's own day to get hit especially hard.




    An example of even dispersal would be


    day 1:

    situps, deadlifts, db rows, squats, bb military press

    day 2:

    decline situps, bb bench, bb military, leg press, rdl's, pullups

    day 3:

    leg raises, bb bench, squats, hyperextensions, face pulls



    with this type you get one of each movement per workout... one upper push, lower push, upper pull, lower pull. You get less exhaustion from each muscle group so you recover faster and can hit it again every 48 hours, but you also get less hypertrophy (i think :o ).







    basically i want to know what other people like because I've only tried the first... I don't know if the second type will result in any gains or not.
     
  2. Skeletor

    Skeletor Guest

    btw if this thread is stupid then sorry
     
  3. Skeletor

    Skeletor Guest

    goddamn it im going to the gym in 5 mins and i want answers!
     
  4. GuOD

    GuOD mcflurry diet

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    i don't understand what you're asking because i don't want to read it all

    but just do the stickied 5x5 routine
     
  5. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    location to stickied 5x5?

    and my "full body" is brokendown into two routines

    A.
    squat
    bench
    deadlifts
    dips

    B.
    squat
    standing military
    power cleans
    wide pullups

    monday A, wed B, friday A, monday B, wed A, friday B
    repeat
     
  6. cls

    cls Though I have fallen, I will rise. Though I sit in

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    I generally do full body workouts. Most times, I will place extra emphasis on the first lift I do. For example, I may work up to a front squat max, but then do shoulder press and rows for 4x8, or something like that.

    Full body generally gives a non-drugged lifter more hypertrophy, given equal volume to a body part routine.
     
  7. xSteveO

    xSteveO Guest

    back when I did full body training I'd have one day with emphasis on back then the next day with emphasis on legs. Didn't like full body workouts though, always ran out of energy before I could finish
     
  8. timberwolf

    timberwolf New Member

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    Yes to emphasising certain bodyparts or movements in full body routines.
    Can also simply keep same exercises and rotating the order.
     
  9. CPop

    CPop New Member

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    Interesting. Where did you get that info?
     
  10. timberwolf

    timberwolf New Member

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    HST probably...

    http://hypertrophy-research.com/phpBB/viewtopic.php?t=7

     
  11. Skeletor

    Skeletor Guest

    :coold: thanks for all the info guys.



    I think I'll start doing a more genuine full body routine rather than push/pull mix.
     
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