I’ve been a bit obsessed lately about improving my weight training program. I have thrown my split-routine out the window and am now focusing on a total body working centered around compoud movements. Specifically; squats, dumbell presses, dips, rows. I also do ab work and a few sets of biceps and triceps (just for the heck it). My total workouts are 20-24 sets and take about 1 hour.
The past two workouts have really felt great. I don’t have any aches and pains, and my body maintains a good pump throughout the workout. I realize this is way to earlier to make any conclusions, but things are looking good. Thanks Jason for the recco to give this a try! If you are at all interested in weight training and fitness, subscribe to his blog.
Ultimately, total body workouts are geared toward those interested in performance gains, whereas a split routine will favor a bodybuilder more concerned with asthetics. For a performance minded individual, there is less of a need to focus on isolation exercises (curls, tri press, calves, etc). The focus is instead on compound movements, and performing these more often (i.e. 3 days a week instead of 1-2 as would happen in a typical 3 day split routine).
Cassandra talks about this subject, and references a great article on T Nation about the merits of each. Alwyn also has an interesting perspective on the matter.
Which method of training is right for you? I really think this quote on Alwyn’s blog sums it up:
“Even at an elite level of athleticism, there are only 10% of people who need to stress over the details. Most people think they’re there when they’re not. You have to understand whether you’re a part of the 90% or the 10%.” -John Berardi
For me, I was trying to train like a bodybuilder, when I lacked the basic platform of strength and mass to get any good from it. The result was injury and slow gains. We’ll see if my body responds better to a total body routine.
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I just wanted to applaud you for doing your research. Most people take what others say at face value and either accept it or reject it on gut instinct.
One of the articles I read which pushed me toward total body workouts was Alwyn Cosgrove, so I am impressed you came across him too. A few other trainers to look into would be Juan Carlos Santana, who focuses on extremely intense style workouts. Mark Verstegen trains the best of the best athletes at his facility Athlete’s Performance. For the more holistic minded Paul Chek is a great resource for information. These are just a few of my inspirations. I have actually met all of them too, which is kind of cool.