This is a question that many people in a fitness program ask themselves and it is a very valid question. If you Google this topic, you will likely see a variety of answers for both sides as to which is better. Truth is, the real answer is... IT DEPENDS!!! Both are very valid strategies and both have their pros and cons. I have also gotten results with clients using both strategies but how to decide which to do can be a tough proposition. Here is a breakdown that can help guide you to your decision:
You should do a full body workout if:
You are brand new to working out
For those who are new to working out or are starting back after a very long break, full body is best. Your muscular endurance is low and needs to be built back up. Most people will see plenty of results in the first 2-4 weeks with just 1-2 exercises per muscle group.
You are inconsistent in following workout plans
The last you want to do when doing any sort of fitness program is to create muscle imbalances due to inconsistent training. If you start out with body part splits (Chest/Triceps one day, Legs next, etc... ) and you start missing workouts, you put yourself at risk of developing muscular imbalances since not all of your muscle groups are being trained the same. For example, if you train your chest every week but forget to train your back, you are likely to develop postural issues which can lead to stagnation in progress and even injury.
Looking for a simple, quick way to work your full body each time you workout
Most people like the feeling of being efficient with their time when in the gym as they have busy lives and workout times are at a premium. There are many ways to do full body workouts and provides plenty of variety for most people.
Only have 2-3 days per week to commit to resistance training
Similar to above if you only have 2 to 3 days per week to commit to resistance training then full body is best. While it is possible to do body part splits in 3 days, it is more beneficial to work your whole body 3 times over the course of a week instead of just once per week.
You should do body part splits if:
You want to resistance train 3-5 times per week
If you are like me, you enjoy lifting weight and like to do so most days of the week. Body part splits are a great way to break up muscle groups over the course of 3-5 days and really focus on 1 or 2 muscle groups at a time.
You want to focus on only a few muscle groups each workout
Once you have been working out for a while, you may decide that your muscle groups need more attention that just 1 exercise per workout. In body part split workouts, you will do 2-6 exercises per muscle group depending on what muscle group or groups you are working.
You have been working out consistently and have stuck to a plan for longer than 3 months
If you have been consistent enough for 3 months (consistent meaning working out at least 4-5 days/week every week) then you most likely have the discipline to start doing body part split workouts. It is extremely important that you possess this discipline because if you don't, then you are at greater risk of developing muscular imbalances from missed workouts.
As you can see, there is no right or wrong with these styles, it's a matter of which fits you best. Some people jump back and forth between full body workouts and body part splits, which can be a great way to really switch up your fitness program and jumpstart your results.
Weight training is a common type of strength training for developing the size and strength of the skeletal muscles. It uses gravity to resist the force generated by the skeletal muscles through eccentric and concentric contraction. Weight training uses a variety of specialized equipment (including weighted bars, dumbbells, and weighted stacks) to target specific muscles and types of movements.
There are many advantages as well as disadvantages to using free weights when weight training. Here are a few advantages:
• Helps develop better balance. Using free weights for weight training requires that you use more than one muscle group for each exercise. For example, when performing a seated bicep curl, you are not only using your shoulders, but you are also using your abs and your legs for stabilization.
• Conditions muscles used in life situations. Other forms of strength training, like exercise machines, help condition muscles that you will probably only use in the gym.
• Allows for a greater range of motion. When exercising on a machine, the machine guides you through the actual movement performed in the exercise. When using free weights, you must have control in your movements. This is great because is promotes more of a conditioning for the muscles.
There are also some disadvantages to using free weights for strength training. Here are just a few:
• Free weight training gym 背心 is generally for people who are more experienced with strength training. Novices should use machines in order to get the basic strength and conditioning. Then training with these weights should be applied.
• This type of training is not as safe as other forms of strength training. It can be unsafe to perform these exercises without a spotter. If you perform the exercise and use the incorrect motion you may need a spotter to help you so that you can prevent injury.
Free weight exercises are great for those people who want to be fit for life. Most of the top bodybuilders and fitness experts use this type of training in their training programs. This training strategies are great for improving balance and getting that complete range of motion. Free weights are arguably the best form of strength training for the muscles and for life.